Energy Bars in the Wilderness

Energy Needs We need a certain amount of energy to provide for our daily needs. Exercise can greatly influence this level. A person who is at a desk or in class all day would need about 2, ,500 calories per day. A person who backpacks for 5 hours, strenuously hikes up to a peak for 2 hours, and then lounges around camp the rest of the day would need about 3, ,000 calories. Energy bars are a convenient form of calories, especially in the backcountry.

Energy = Calories A calorie is a measure of energy the body gets when it catabolizes carbohydrates, protein, and fat. For backcountry and wilderness activities, we recommend the following calorie ratio: ≈70% of calories from carbohydrates. ≈15% of calories from fat. ≈15% of calories from protein. All foods provide energy simply because they provide calories. Thus, energy bars don’t necessarily make you more energetic than ordinary food, but they do provide calories in a more convenient and portable form. Another advantage of eating energy bars is that they are fortified with vitamins, minerals, and fiber.

4 General Categories Energy/Carbohydrate Bars –Provides carbohydrates, protein, fiber, and vitamins to supplement a regular diet. Protein Bars –Energy bar with extra protein—about grams. 2 Diet/Weight-Loss Bars –Based on different diet plans—many follow a low calorie or carbohydrate diet. Meal-Replacement Bars –Generally contain the nutritional equivalent of a low-calorie meal— calories. 2

Energy/Carbohydrate Bars Energy/carbohydrate bars are the best type for backcountry use because the majority of their calories come from carbohydrates. Carbohydrates are the preferred source of energy for our bodies because they are more easily and quickly broken down into glucose than fat and protein. Also, carbohydrates are the main source of energy for prolonged high-intensity exercise in extreme conditions such as high altitude, cold, or heat. Energy bars with organic whole-food ingredients provide the most healthy and balanced nutrition. 3

The Glycemic Index The glycemic index (GI) is a ranking system for carbohydrates based on their immediate effect on blood glucose levels. Carbohydrates that break down rapidly during digestion have the highest glycemic indices. Such carbohydrates require less energy to be converted into glucose, which results in faster digestion and a quicker increase of blood glucose. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indices.

Energy/Supplement Bars * CaloriesFat (g)Sat Fat (g)Protein (g)Carbs (g)Sugar (g)Fiber (g) Alpsnack Clif Bar Ensure Nutrition Bar Larabar Luna Bar Genisoy Odwalla Bar! Power Bar2403< Power Bar Harvest Power Bar Pria Soy Sensations ≈ calorie ratio * Values may vary slightly for different flavors of the same bar

Energy/Supplement Bars The Clif Bar and Odwalla Bar! are good energy bar options because they are made with raw, organic, whole-food ingredients and are rich in carbohydrates. Also, the Clif Bar has a good ratio of calories from carbohydrates-fat-protein ( ).

Energy/Supplement Bars The Power Bar was designed to keep endurance athletes from “bonking”—that is, to prevent glycogen depletion in the muscles. Most of the Power Bar’s calories (~75%) come from high fructose corn syrup and other high GI carbohydrates, causing a rapid rise in blood glucose levels. Because of its high glycemic index, the Power Bar is a good choice for backcountry use. On a long hike, eat a half or quarter of a bar as necessary to sustain blood glucose levels, rather than eating the whole bar at once.

Protein Bars Protein needs increase with exercise, whether it is strength training or endurance training. The recommended dietary amount for protein is about 0.36 grams per pound of body weight per day. Strength or endurance athletes may want to increase their intake up to 10%—0.4 grams per pound per day. Energy/carbohydrate bars contain sufficient amounts of protein for backcountry activities. Excess protein intake causes the body to need an increase in hydration and also leads to an increased oxidative effect. In addition to containing more protein than necessary, many protein bars contain excess fat.

Protein Bars * CaloriesFat (g)Sat Fat (g)Protein (g)Carbs (g)Sugar (g)Fiber (g) Atkins Advantage Carb Solutions Cliff Builder Bar MET-Rx Protein Plus Odwalla Bar! Super Protein Promax Pure Protein <1 Power Bar Protein Plus * Values may vary slightly for different flavors of the same bar

Protein Bars The Odwalla Bar! Super Protein is a good option because it contains more organic ingredients than most protein bars, it is low in saturated fat, and it has a good ratio of calories from carbohydrates-fat- protein ( ).

Diet/Weight Loss Bars Diet bars are based on different diet plans, such as restricted calorie diets or restricted carbohydrate diets. Diets that restrict calories or carbohydrates should not be followed while in the backcountry. Diet/weight loss bars are not a good choice for backcountry use because almost all of them are low in calories and/or carbohydrates.

Diet/Weight Loss Bars * CaloriesFat (g)Sat Fat (g)Protein (g)Carbs (g)Sugar (g)Fiber (g) Balance Bar <1 Balance Bar Gold <1 My Sweet Revenge Think Thin! Slim·Fast Optima Bar South Beach Diet Bar <15 Zone Perfect * Values may vary slightly for different flavors of the same bar

Meal-Replacement Bars If you use meal-replacement bars to replace meals, do not replace more than one meal per day. Also, when replacing a meal with a bar, look for a bar with higher protein—about grams. Bars with whole-food ingredients (dried fruits, whole grains) more closely resemble the nutritional value of a meal. 3 It is recommended to supplement your “meal” with some fresh fruit or vegetables for more balanced nutrition. 5 In the backcountry, meal-replacement bars are also good snacks (rather than meal-replacements) because they are very high in calories and carbohydrates.

Meal-Replacement Bars * CaloriesFat (g)Sat Fat (g)Protein (g)Carbs (g)Sugar (g)Fiber (g) ISS Complete Pro 42 Bar Meso-Tech Complete MET-Rx Big Probar Proteon Bar Zero Impact MRB * Values may vary slightly for different flavors of the same bar

Meal-Replacement Bars The Probar is one of the best meal-replacement options because it is made from organic, whole-food ingredients, most of which are uncooked, making them easier for your body to digest.

Recommendations Energy bars are a great way to boost your calorie intake in the backcountry, but don’t depend heavily on bars for high-quality nutrition. 3 Whether using bars as a meal replacement or snack, supplement them with some fresh fruit for more balanced nutrition. 5 Choose a bar with a high amount of carbohydrates. The higher, the better. Bars with organic, whole-food ingredients are usually the best option. Make sure to drink plenty of water with energy bars— at least 12 ounces per bar. 5 Choose bars low in saturated and trans fats.

References 1.Bergeron, Emily. “Before You Grab That Energy Bar, Read the Label.” Environmental Nutrition Jan. 2003: 5. 2.Brand Patel, Nancy. “So Many Choices…How on Earth do I Pick a Nutrition Bar.” Vegetarian Times Jun. 2005: “Energy Bars, Unwrapped.” Consumer Reports Jun. 2003: Liebman B, Schardt D. “Bar Exam.” Nutrition Action Health Letter Dec. 2000: Turner, Lisa. “Bar None.” Better Nutrition Aug. 2001: