Sports bars are more popular than ever. Available at grocery stores as well as gyms and sporting stores, it comes in many versions. Practical, they slip perfectly into the gym bag and have a long life. What are the best options? Our analysis!
Sports bars can be divided into two categories: Nutritious pieces And protein bars. Energy bars are high in carbohydrates and are suitable for pre-workout.
Protein bars are ideal after a workout and generally combine a good ratio of carbohydrates and protein.
This week, bars that fit before exercise It is the subject of this article. To choose a power strip, we are looking for:
- short ingredient list with natural ingredients;
- carbohydrate content of at least 20g per serving;
- protein content of less than 10g per serving;
- Less than 8g fat content per serving.
A short list of ingredients should be preferred to avoid having redundant ingredients.
Often these are food additives, artificial colors and flavors as well as low-calorie sugars such as sweeteners and sugar alcohols (sorbitol, mannitol, etc.).
Even if the use of these ingredients is authorized by Health Canada, sugar alcohols can cause gastrointestinal discomfort in some people (stomach pain, gas, bloating, diarrhea) when consumed frequently and in large amounts.
Carbohydrates are the most efficient energy source metabolized by the body, compared to proteins and fats.
Therefore, before physical exertion, it is recommended to eat a high amount of carbohydrates so that you can maintain a good level of intensity.
Among the types of carbohydrates, simple sugars (such as fructose, the natural sugar in fruit) should be preferred one hour before physical activity, because they are absorbed more quickly than complex sugars (such as starch).
In the case of an energy bar, it is preferable to keep the fiber content to a minimum since it slows digestion and can cause digestive discomfort.
The same logic applies when it comes to protein and fat content, because these two nutrients also have the effect of slowing digestion, which isn’t ideal when looking for a healthy diet. reinforces Fast energy.
This week we review the appropriate bars before physical activity.
Focus on the best options!
5 Good Energy Bar Options (Before Exercise)
Chronobar – Energy Bar (cherry and chocolate)
Kronobar, now Krono Nutrition, is a Quebec company that offers a wide range of products designed for athletes, including energy bars, protein bars, energy gels, etc. Among them is a cherry and chocolate energy bar made with 100% natural ingredients, including: cherries, unsweetened chocolate, date syrup, flour, oatmeal, pumpkin seeds, cocoa and sunflower oil.
This short list of ingredients is certainly appreciated, and for a 50-gram piece we get 180 calories, 32 grams of carbohydrates (including 15 grams of sugars), 4 grams of protein, and 6 grams of fat (of which 2.5 grams of saturated fat). It’s gluten-free, vegan, and free of the 12 major allergens.
Scratch labs – Energy Bar (chocolate and almond)
Scrath Laboratories was founded by Dr.s Allen Lim, a sports physiologist and consultant to several Olympic-level cycling teams. Therefore, the products of this company are made from natural ingredients (from zero) in addition to being vegan and gluten-free.
When analyzing the chocolate and almond energy bar ingredient list, we note that there are natural sources of proteins and fats, including nut butter, as well as whole grains, including oats, brown rice, quinoa, and sorghum.
As for carb intake, it mainly comes from tapioca syrup, coconut nectars, semi-sweet chocolate chips, as well as dried cranberries. Small problem, the bar is also made of glycerin and sunflower lecithin (an emulsifying agent).
So, for a 50-gram bar, we get 200 calories, 30 grams of carbohydrates (and only 7 grams of sugars), 4 grams of protein and 8 grams of fat (including 2 grams of saturated fat). .
nak – Energy bar (berries and nuts)
The Quebec company, Näak, has distinguished itself in the sports nutrition market by incorporating crickets into its products as a protein source.
However, when it comes to energy bars, they are more vegan and made with a blend of proteins derived from peas, soybeans, sesame seeds, and almonds.
Thus, for a 50g serving, this raspberry and nut energy bar provides 200 calories, 28g of carbohydrates (including 14g of sugars), 7g of protein and 8g of fat (including 2.5g of Saturated fat).
Nature’s Bakery – Soft Fig Bar (Blueberry)
Nature’s Bakery Chewy Fig Bars are not sold as energy bars, but were chosen because of their distinctly attractive nutritional profile.
In fact, for a 57-gram serving, we get 200 calories, 38 grams of carbohydrates (including 19 grams of sugars), 3 grams of protein and only 5 grams of fat (no saturated fat).
It offers a short list of ingredients, where we find whole grains, including whole wheat flour and oats, as well as natural sources of sugars, including fig paste. It’s bad that it contains glycerin, which is a sugar alcohol used in industry to improve the texture of bars.
Larabar – Bid bar (carrot cake)
Lärabar granola bars stand out for their ingredient list which is not only short, but also consists of common foods that can be easily found in our pantry such as dates, almonds, raisins, walnuts, unsweetened coconut, carrots, etc.
Thus, for a 45-gram serving, the piece provides 190 calories, 26 grams of carbohydrates (including 19 grams of sugars), 3 grams of protein and 8 grams of fat (including 1.5 grams of saturated fat). ).
All of the company’s products are vegan and certified gluten-free.
Next week, protein bars come under our scrutiny.
Thanks to Yasmine Juma, Nutrition Intern, for her valuable collaboration
►Discover my recipe for energy balls, perfect for pre-workout www.isabellehuot.com/blogs/recettes-et-conseils/boules-denergie.