Energy Bars in the Wilderness

1. Energy Bars in the Wilderness

2. 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.

3. 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. 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

5. 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

6. 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. The Glycemic Index • 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.

7. Energy/Supplement Bars* ≈70-15-15 calorie ratio * Values may vary slightly for different flavors of the same bar

8. 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).

9. 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.

10. 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.

11. Protein Bars* * Values may vary slightly for different flavors of the same bar

12. 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).

13. 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.

14. Diet/Weight Loss Bars* * Values may vary slightly for different flavors of the same bar

15. 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.

16. Meal-Replacement Bars* * Values may vary slightly for different flavors of the same bar

17. 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.

18. 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.

19. References • Bergeron, Emily. “Before You Grab That Energy Bar, Read the Label.” Environmental Nutrition Jan. 2003: 5. • Brand Patel, Nancy. “So Many Choices…How on Earth do I Pick a Nutrition Bar.” Vegetarian Times Jun. 2005: 26-29. • “Energy Bars, Unwrapped.” Consumer Reports Jun. 2003: 19-21. • Liebman B, Schardt D. “Bar Exam.” Nutrition Action Health Letter Dec. 2000: 10-13. • Turner, Lisa. “Bar None.” Better Nutrition Aug. 2001: 38-42.