swim bag: sports nutrition
The following manufacturers and distributors provided information for this sampling of products available in the market.
Sports Nutrition—Part I (Bars)
T
esting energy bars is hard work, but our testers came through
with some recommendations to help you sort out the variety of
products available. To assist us during testing, we hired nutritionist Rachel Chambers, RD, LD/N, who is also an endurance athlete.
She helped us make sense of the ingredient lists and macronutrient
ratios (carb/protein/fat). We did not, however, attempt to analyze specific ingredients, or make health claims about them.
There are big disputes in the world of food manufacturing in general,
and the quality of many ingredients used in nutrition bars can be difficult to ascertain without a detailed scientific study, which is beyond
the scope of this article. Our testers focused mainly on taste, texture
and packaging. Several testers who are label readers and well informed
about nutrition made comments related to specific ingredients. SWIMMER recommends that readers take the time to educate themselves in
general about food ingredients by reading books, articles on the Internet
and talking with health and nutrition professionals. Chambers recommends choosemyplate.gov for information about general nutrition and
the American Dietetic Association’s website, eatright.org, for more specific articles and evidence-based position statements.
All of the bars we tested can be used anytime before, during and
after exercise and are convenient for a busy lifestyle, depending on
the bar and the workout. Chambers recommends first finding a bar
that tastes good to you and has ingredients you like. Then, thinking about the needs of your particular workout. Eating a 300-calorie
Tester Favorites
These bars all got rave reviews from testers—not just for taste,
but also for their high quality, raw, or organic ingredient lists.
They cost more, but that appears to be less of a deciding factor
as people in general, and athletes especially, try to pay more
attention to what they eat. None of these bars, save one, have
a chocolate or iced coating, which was important to athletes in
warmer climates, where the coating makes a mess.
1. Hammer Bar $2.50 hammernutrition.com
Flavors: three. Calories: 230.
Made with raw and high quality organic ingredients and glutenand dairy-free, Hammer Bar has a good blend of protein, fat and
carbs. The only flavor we tested was the Cashew Coconut Chocolate
Chip, and it was a big hit. None of the three flavors overwhelmed
the others and the taste and texture were superb according to most
testers. Several reported that they ate this bar before a workout and
experienced no GI distress, even at 230 calories.
Tester Comments
“Light and sweet, but not overly so.” “A soft, gooey mixture
of real foods. I loved it, kind of like a CLIF Bar but more
moist.” “Interesting and tasty, a standout in the crowded
energy bar space.” “Natural goodness, made me want to
double the size.”
2. Bonk Breaker Energy Bar $2.50 bonkbreaker.com
Flavors: six. Calories: 250.
The Bonk Breakers were also popular with our testers. Almost
everyone loved the Peanut Butter and Jelly flavor and many
40
|
| usms.org
meal replacement bar right before a workout won’t work for most
people, so you may eat some of it, and then nibble on it periodically
during a longer workout. Drinking water with the bars is important, as
it enhances absorption in the GI tract, which will help keep the dense
food from sitting heavy in your stomach during your workout.
“Bars are great for preworkout fuel especially on the go as we need
fuel one to three hours beforehand. The fuel should be high carb, low protein and fiber. Most bars contain varying amounts of electrolytes to meet
losses,” says Chambers, adding, “During exercise, your primary needs
are fluids and sugar,” says Chambers. Lower glycemic carbs such as fruit,
whole grains and legumes are great for preventing a sugar spike when not
exercising, but during a long workout or endurance event, you need sugar
to keep you going. Different sweeteners are used in the different bars,
including some that may not be recognizable as sweeteners, so reading
labels, self-education or consultation with a nutritionist is recommended
for anyone with special dietary needs.
“If a workout or event is longer than two hourse, ahtletes need some
protein to minimize muscle breakdown and damage, so a bar can meet that
need as well,” says Chambers, adding “After workout a higher protein bar
can work, but athletes still need some carbs to replace glycogen stores.”
In the September-October issue of SWIMMER, part II of nutrition
testing will include carb and electrolyte drinks, gels, shots and other products designed for use during exercise, as well as recovery
products for immediately afterwards.
commented that it tasted just like the smashed PB&Js from their
childhood lunch bags. Testers found Bonk Breakers, gluten- and
dairy-free and with high quality ingredients, to be a welcome
addition to the energy bar lineup.
Tester Comments
“Tasty, yummy, moist.” “Swam 4,500 meters, ran a mile and
ate it two hours after I drank Recoverite and didn’t start to get
hungry for at least three hours.” “Easy to eat, almost addictive.”
“A perfect blend of moisture and density. Hearty without being
too heavy.”
3. LÄRABAR $25.50 (16) larabarstore.com
Flavors: 19. Calories: 200+.
High-quality, raw ingredients—called “the original fruit and
nut food bar” for a reason— there are no other ingredients.
Good combination of macronutrients (fat from nuts,
phytonutrients and antioxidants from fruits) and gluten- and
dairy-free. LÄRABAR comes in many exotic flavors that taste
just like they sound (Cherry Pie, Cashew Cookie, Blueberry
Muffin). These bars provided lasting satisfaction to swimmers
with active workout schedules. A few testers found some of
the flavors overwhelming: The Cherry Pie flavor was either
loved or hated—no middle ground.
Tester Comments
“Can’t get more natural than this for both texture and taste.
Dried fruit consistency with ideal balance of nuts. Right amount of
chewy sweetness and salt.” “Appealing packaging, colors match
the flavor of the bars.” “Rich and satisfying without the ‘nutrition
bar’ taste.”
1
3
2
4
4. CLIF Bar $15 (12) clifbar.com
Flavors: 16. Calories: 240.
All our testers were familiar with CLIF Bars, a good all-purpose bar
with quality organic ingredients, and it has been on the market since
the early 90s, when it came out as an alternative to the coated bars.
Less expensive than some of the newer healthy bars, CLIF continues
to be a good value. Convenient to buy (lots of stores carry them), CLIF
Bars come in a variety of flavors and can sit in the bottom of your swim
bag for weeks and still taste fresh. Several testers felt that these bars
can sit too heavy in the stomach if eaten before or during a workout.
Tester Comments
“I love the smoothness and moistness. I like that they do not coat
in chocolate. They are a staple in our family.” “I enjoyed the taste,
natural without any strange aftertastes.” “I’ve been eating these
bars for years. Always fresh with excellent flavor.” “Very filling—I
usually only need half a bar and can save the other half for later.”
5
5. Zing Nutrition Bar $32 (12) zingbars.com
Flavors: 7. Calories: 200+.
Testers unanimously loved the taste of the Zing bars and
appreciated the healthy gluten- and dairy-free ingredient list.
Zing sent us only two flavors: Peanut Butter Chocolate Chip and
Chocolate Coconut. Both were delicious; however, the coconut
one had a chocolate coating, which melted easily. Both had a
combination of creaminess and crunchiness that testers loved.
Tester Comments
“Easy to digest, not too heavy, flavorful.” “Good bar for
between meal snacks or getting ready for a workout.” “Tasted like
a really good cookie.”
july - august 2011
|
|
41
6. Power Bar Pure and Simple Long Lasting Energy
Bar $13.50 (12) powerbar.com
Flavors: two. Calories: 140.
Some testers liked this lower calorie alternative to some of the
other uncoated bars. Natural, simple ingredient list and whole oats
offered sustained energy for low- to moderate- intensity workouts.
Several testers reported that the bar was sticky and left particles in
their teeth.
Tester Comments
“Natural and similar to granola bars from when I was a child.
Very delicious tasting.” “Smaller portion than other bars, which
made it just right for a one-time refueling.” “Excellent flavor.”
Traditional Coated Bars
7. Luna $1.50 lunabar.com
Flavors: 17. Calories: 180.
Luna Bars are from CLIF. With soy ingredients and added nutrients
for women, they are primarily marketed to women, so several of the
male testers opted out. CLIF sent us several new flavors, including
Chocolate Chunk and Chocolate Dipped Coconut. Both were
delicious. According to packaging, 70 percent organic ingredients.
Tester Comments
“Great tasting and satisfying.” “Outstanding in taste and texture.”
“Good texture and great taste; some flavors are too sweet.” “Like
eating a Rice Krispies Treat™.” “Easy on the stomach.”
8. Luna Protein $12–$15 (12) lunabar.com
These bars were familiar to testers, with their gooey chocolate
or yogurt coatings and their heavy taste. Many of them were
higher in protein or too heavy for use just before or during a
workout, but would serve as a post-workout snack or meal
replacement on a busy day. Most testers preferred bars without
coating for use during exercise. Label readers in the testing pool
felt that some of these bars had undesirable ingredients or too
much sugar.
Flavors: five. Calories: 170.
These bars were heavy, dense and very rich. They also
crumbled, which made them difficult to eat while on the go. Most
testers would not choose this bar just before or during exercise,
but would eat it afterwards.
Tester Comments
“Tasted very good, almost like a candy bar.” “Texture was very
gooey and stuck to my teeth.” “Delicious, but made a gigantic
mess. Better if eaten at room temperature.” “Dreamy flavors.”
6
7
By the Numbers
500-800
(calories per hour athletes need for fueling)
1-1.5
(litres of sweat loss athletes will have per hour)
500-1500
(mg of sodium loss in that one hour of working out)
Nutrition Goals
• Replace fluid losses--stay hydrated before, during and after
a workout.
• Adequate carbohydrates for energy: Glucose. Stored
glucose is glycogen.
• Prevent electrolyte imbalances.
• For recovery athletes need more protein, along with carbohydrates,
to rebuild muscle and enhance immune systems.
--Rachel Chambers, RD, LD/N
42
|
| usms.org
8
9. Power Bar Protein Plus $27 (12)
Flavors: six. Calories: 300.
This brawny bar contains 23 grams of protein, making it a better
choice for after a heavy workout or for use as a meal replacement.
Several testers stated this bar has a grainy “nutrition bar” texture
that is undesirable, and a few mentioned an annoying aftertaste.
However, several testers who are longtime PowerBar users stand
by this product as a staple in their swim bags.
Tester Comments
“Good, chewy texture and nice taste; not too sweet.” “Great for
a quick fuel source or curbing hunger pangs.” “Strange artificial
taste.” “Grainy texture.”
10. Promax Great Tasting Energy Bar and Promax LS
Lower Sugar Energy Bar $16–$17 (12) promaxnutrition.
com
Flavors: 11. Calories: 220–300.
Promax bars are heavy, packed with protein, and for most
testers too dense to be used as sports nutrition. Better suited
as a meal replacement bar for on-the-go athletes. Several
testers reported gas issues. Several testers also expressed
concern over the main ingredient of “soluble corn fiber,” which
is, according to a soluble corn fiber manufacturer’s website, is
“the soluble fiber portion of corn syrup.” The LS (Lower Sugar)
is sweetened with Stevia, although the main ingredient is still
soluble corn fiber. The two flavors that testers liked the most
were Lemon and Chocolate Mint.
Tester Comments
“Lemon is very tasty.” “Not really a sports bar—more for meal
replacement.” “Too heavy, tastes fake” “Refreshing mint flavor, rich
chocolate and smooth texture—pleasantly surprised.” “Way too
sweet.” “Very good taste, almost like a candy bar.”
11. Advocare Snack Bar $26 (12) advocare.com
Flavors: one. Calories: 140.
Another heavy bar, it is smaller and has fewer calories than
several of the other coated bars. Several testers felt that it seemed
more like a dietary aid than a sports nutrition product. Carbs in this
bar are too low for sustained energy during a long workout, but it
could be supplemented with a banana or sports drink.
Tester Comments
“I loved the soft, candy-like texture.” “Soft, which is nice, but
bland, fake flavor.” “Nice portion size for someone who is dieting,
but not something I would use before, during or after a workout.”
9
Make It Yourself
Body Symphony SuperFood Mix $30/$55
superfoodmix.com
10
11
With a little more time and creativity, testers made their
own bars with Raw Power SuperFood Mix. Using recipes from
Body Symphony and making up recipes of their own, testers
thoroughly enjoyed having control over the flavor and texture
of their bars. Testers experimented with adding fruit, yogurt,
carrots—whatever they wanted—and then baking. The results
were all delicious. One tester made a batch for a four-day swim
meet and ate nothing else during the long days on deck. An
impressively healthy ingredient list made this product attractive
to the sports nutrition cognoscenti. This is a great alternative to
a packaged bar if you have the time to make it and package it
yourself (most testers used reusable plastic containers). The mix
itself is versatile and can be used raw over yogurt or with milk,
to make muesli and, popular with testers, to make smoothies.
Body Symphony is a new company and is still working out its
labeling and packaging, which is a little confusing, but that did not
diminish tester enthusiasm for this innovative product. Available in
seven flavors.
Tester Comments
“I loved making my own
bars from the mix—there
are so many options, it’s a
fun product, great idea.”
“Outstanding! Versatile and
delicious.” “More like food
than the other bars. Easy
to incorporate into other
meals. By far my favorite.”
“I felt healthier just opening
the bag and taking a whiff
of the mix.” “My entire
family loved them.”
july - august 2011
|
|
43
Portion Control
Portion control was something that many
testers appreciated—both these products
made it easy to eat only what you needed or
wanted during a long workout and made it easy
to share.
12. PowerBar Energy Bites $27 (eight
bags) powerbar.com
Testers enjoyed the Energy Bites and
appreciated the informative weight chart and
dosing guide on the handy resealable bag. Most
liked the flavor, although one commented on a
“processed” flavor. These bites were great for
sustaining energy during longer workouts.
Tester Comments
“These were so tasty, almost like candy.” “Good
texture, a little chewy. Taste was good but pretty
sweet—lots of sugar in these.” “Great idea for travel
or long rides.” “Easy to snack on being bite-sized.”
13. Gatorade G Series FIT 01 Prime $2
gatorade.com
These bites came in their own plastic and
foil blister packs, which were packed inside
a cardboard package, all of which turned off
environmentally conscious testers. Quite a
few testers mistook the edible rice-paper-like
44
|
| usms.org
white sheets, which do not look edible, for
additional packaging and peeled them off
before eating. Cyclists liked the packaging
because they could stuff them in their jerseys
and eat them when needed. Reviews were
mixed on taste, with some testers liking it
and some disliking.
Tester Comments
“Nice texture, unique flavor, pleasant.”
“Satisfying.” “Fresh, and flavor was acceptable,
but on the dull side.” “The texture was like
cookie dough and the flavor was excellent.”
13
12