re you the type of athlete who wouldn’t be caught without an energy bar or two in your bag when heading to an ultimate practice or a game? If so, you aren’t alone. Recent statistics show that sales of energy bars in the US topped $100 million last year.

the 200 - 250 calorie range with maximum 5 - 8 grams of fat. Keep in mind that vitamins and minerals in these products can be beneficial, but this is not a meal replacement so these are less important than the carbs, protein and fat. Since bars contain so little moisture, you need to drink 250 - 500 mL fluid with every bar in addition to your regular fluid intake.

So, if you are that ultimate junkie with several energy bars in your bag, these certainly can help to maximize your performance. But if you’re the type who would prefer to snack on regular foods like bagels or yogurt, these will work just as well. Use common sense, drink lots of fluid, and aim for well balanced meals and snacks throughout the day. Remember - nutrition is the key to “ultimate” performance.
— Maja Karlsson, R.D.

Maja is a Registered Dietician and player (recently married) living in Kelowna, BC.

The energy bar market is booming these days, but a few questions remain.First, are these bars better than more traditional snacks such as a bagel and peanut butter or a banana with yogurt? Second, what should you look for in an energy bar that will fit into your healthy diet?

A recent study found that eating a cinnamon raisin bagel resulted in the same aerobic performance as two types of energy bars, in trained cyclists. It was determined that if the caloric content of carbohydrates is equivalent in a snack, whether it is regular food or an energy bar, there is no difference in performance outcomes in events that are more than one hour long. The results of this study indicate that energy bars contain no magic foods. Using energy bars before, during or after your longer workouts assists in maximizing your ultimate performance, just as regular foods would, but in a more convenient package.

That being said, however, energy bars do have a lot to offer. With their relatively small size and individual packaging they are convenient when you are exercising hard and don’t have time for a regular meal or snack. They are calorie dense so you can eat a smaller portion to keep your energy high through a tough game without feeling too full. As well, you don’t have to worry about energy bars spoiling while you spend the day running hard at tournaments.

Unfortunately it can be tough to choose bars that are equivalent to regular food. Many are simply glorified candy bars, high in sugar and low in nutrients - even the ones that have been fortified with vitamins and minerals. Your body needs carbohydrates, fat and protein to run properly, with the carbs used for fuel first. There is a lot of debate as to which type of carbohydrate source is best for athletic performance, but the bar you choose should contain both sugar and complex carbohydrates. This will allow for an immediate surge in energy and then will provide a steady dose of sugar to the body. As well, the bar should contain some protein, especially if you are relying on the energy bar for stamina, because the protein will help your energy reserves last all the way to the final point, even when all your subs are injured. Be aware of the bar’s total calorie and fat content - choose ones in