Before hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber, and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another carbohydrate-rich food. During your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, consider a sports drink or sports gel to boost your energy levels, promote hydration, and balance electrolytes in the body. Energy bars may work for low-intensity, very long-duration activities such as a long, slow hike or bike ride. (During lower-intensity exercise, less blood is diverted to the muscles.) After your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue), and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours working out, then an energy bar paired with a glass of water and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrate, 10 grams (or more) of protein, and 5-10 gram of fat. Bar None
Don't ever feel that you have to rely on energy bars to meet your calorie and nutritional needs. These snack ideas provide energy, nutrition and flavor in a convenient, budget-friendly package:
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What You Need to Know about Energy Bars
Pros, Cons, and a Healthy Bar Checklist
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