Energy Bars in the Wilderness. Energy Needs We need a certain amount of energy to provide for our...
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Transcript of Energy Bars in the Wilderness. Energy Needs We need a certain amount of energy to provide for our...
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 2,000 - 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 3,500 - 4,000 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 20-35 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—300-400 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*
Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)
Alpsnack 190 9 2.5 5 25 16 3
Clif Bar 240 5 1 12 41 20 5
Ensure Nutrition Bar
230 6 4 9 35 23 1
Larabar 190 9 0 5 24 17 4
Luna Bar 180 6 3 10 23 9 3
Genisoy 230 5 3 14 33 28 1
Odwalla Bar! 240 5 2 5 35 22 4
Power Bar 240 3 <1 10 45 20 3
Power Bar Harvest
240 4.5 1 7 45 16 4
Power Bar Pria
170 3.5 .5 5 29 8 5
Soy Sensations
180 6 2.5 15 25 11 5
≈ 70-15-15 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 (65-17-18).
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*
Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)
Atkins Advantage
220 11 7 17 25 0 11
Carb Solutions 240 10 3.5 24 14 2 1
Cliff Builder Bar 270 8 5 20 30 19 4
MET-Rx Protein Plus
310 6 1 31 29 2 2
Odwalla Bar! Super Protein
240 5 1 16 31 20 3
Promax 290 5 2.5 20 39 37 0
Pure Protein 280 8 5 29 30 0 <1
Power Bar Protein Plus
270 5 3 24 36 23 2
* 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 (55-20-25).
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*
Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)
Balance Bar 200 6 3 14 22 20 <1
Balance Bar Gold
210 7 4 15 22 11 <1
My Sweet Revenge
160 3 2 2 31 15 1
Think Thin! 230 8 4 20 27 0 4
Slim·Fast Optima Bar
180 4 2.5 8 28 12 3
South Beach Diet Bar
210 6 3 19 26 <1 5
Zone Perfect 210 7 3.5 14 20 13 2
* 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 15 - 20 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*
Calories Fat (g) Sat Fat (g) Protein (g) Carbs (g) Sugar (g) Fiber (g)
ISS Complete Pro 42 Bar
390 11 6 42 37 2 2
Meso-Tech Complete
340 7 4 25 44 29 1
MET-Rx Big 100 420 14 8 32 43 25 3
Probar 380 18 4.5 9 49 22 6
Proteon Bar 433 17 5 32 38 14 5
Zero Impact MRB
440 20 4 30 35 6 4
* 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: 26-29.
3. “Energy Bars, Unwrapped.” Consumer Reports Jun. 2003: 19-21.
4. Liebman B, Schardt D. “Bar Exam.” Nutrition Action Health Letter Dec. 2000: 10-13.
5. Turner, Lisa. “Bar None.” Better Nutrition Aug. 2001: 38-42.