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-fatprotein (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: 3842.