Nutrition Bars

Nutrition bars go by many names including "meal-replacement bars," "energy bars," "protein bars," and "sports bars." Walkers, runners, cyclists, marathoners and triathletes alike enjoy them. As well as benefiting from their nutritional content, they are enjoyed for their taste and convenience. But even these health snacks can be non-beneficial if you over do them. So what makes these bars purpose-built for an athlete?

What is the Composition of an Energy Bar?

Although definitions are not well established, "energy bars" tend to claim to contain more carbohydrates, while "diet bars" (also called "weight loss" bars) generally claim to contain fewer carbohydrates. "Meal - replacement bars" are typically the largest of the nutrition bars - weighing 70 to 90 grams - and have proportionally higher amounts of carbohydrates, proteins and fats, while "protein bars" are simply higher in protein. Some bars are combinations (such as a "meal-replacement, protein bars") while others do not claim any specific purpose. Bars may also include vitamins and minerals or other ingredients permitted only in dietary supplements, such as ephedra, and therefore must be labelled as supplements, rather than foods. It pays to read labels carefully before choosing.

Generally, nutrition bars are designed to provide a compact source of energy, carbohydrate and protein. Although the size and composition of bars varies, the carbohydrate content is typically 30-50 g per bar. Most bars are low in fat (2-3 g per bar) and fibre. The protein content of sports bars ranges from minor (1-5 g), to substantial (10-15g or more). Most sports bars are fortified with vitamins and minerals, so that an intake of 1-2 bars typically provide the daily-recommended intake of micronutrients. All this means that they're ideal for eating during exercise or immediately after, when other solid foods are not well tolerated.

What Kind of Nutritional Support can They Provide?

Nutrition bars are designed to assist people in meeting their dietary needs in specific sports situations:

They provide a more concentrated source of carbohydrate than sports drinks and provide a substantial fuel boost when consumed during or after exercise.

They provide an easily chewed and digested form of solid food to help satisfy hunger during prolonged exercise (i. e. cycling).

They provide an easily consumed source of carbohydrate and protein for post-exercise recovery.

They provide a reliable source of protein and micronutrients for the athlete who is travelling or living in a situation where there is limited access to a range of nutrient-rich foods.

None of these bars are designed to be used as a general snack, or as a replacement of daily meals. Substituting wholesome foods such as cereal bars, cereal, fruit, toasted muffins, sandwiches and low-fat fruit yogurt with energy can prevent you from meeting vital requirements for a range of nutrients that are not provided in the sports bar. Eating too many highly fortified nutrition bars could also potentially contribute to an overdose of minerals. When you eat several highly fortified energy bars per day, plus take a multivitamin and mineral supplement and eat highly fortified breakfast cereals, you're consuming megadoses of vitamins and minerals. Whereas you will most likely excrete the excess vitamins in your urine, your body may develop health problems related to mineral imbalances.

Don't be fooled into thinking that energy bars are equivalent to a nutritionally balanced meal. They are for purposed of supplementation, not meal replacement. They cannot take the place of natural sources of vitamins, proteins and minerals.

Though many nutrition bars have been fortified with minerals and vitamins in vegetables and fruit they don't contain the natural flavonoids or phytochemicals found in the source foods. They also do not contain an equivalent amount of fibre that you would get from a proper healthy meal.

People may choose to consume meal replacements when trying to lose or gain weight.

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A meal replacement diet is a common weight loss strategy in which a person substitutes a meal with a special food bar, protein shake, or another form of liquid sustenance for one or two regular meals each day. Originally, athletes used meal replacement bars and shakes as energy boosters, but today’s meal replacement items are different from simple energy bars. They are usually intended to provide a certain number of calories, as well as important nutrients that make for adequate, safe, daily nutrition. Following a meal replacement diet can have advantages and disadvantages, so someone considering it should research the available options and consult a medical professional for advice.

Typically, someone who chooses to follow a meal replacement diet selects one of the many options available on the market today. The instructions usually include replacing breakfast, and sometimes lunch, with a meal replacement drink or cereal bar. The dieter usually eats a healthy, regular meal for dinner, which may contain around 600 or 700 calories. Following this type of plan often results in a total daily intake of 1,200 calories or less, which can be sufficient to promote significant weight loss in many people.

One advantage of a meal replacement diet is that it can be used for short-term weight loss. In other words, once someone has reached his or her weight loss goal, he or she may return to eating regular meals. In addition, meal replacement can be a convenient option for busy people. This is, in large part, because a meal replacement protein shake is relatively simple and quick to make, and a meal replacement bar is generally portable and easy to eat on the move. Servings of these foods are typically controlled in terms of calories and portion size. Therefore, a dieter often does not have to put much thought or time into planning his or her meals.

Some nutritionists acknowledge that an occasional meal replacement bar or shake can be part of a successful weight loss plan, if it contains sufficient nutrients. They also recognize that it can be convenient for someone on the go. Nevertheless, many professionals suggest that a bar or drink should contain about 230 calories and five or fewer grams of fat. Nutrition experts also tend to recommend that these items feature three to five grams of fiber and 10 to 15 grams of protein per serving.

There are some disadvantages associated with a meal replacement diet. Like some other "lose weight quick" plans, meal replacement alone probably does little to educate people about nutrition, and help them form healthy, long-term eating habits. In addition, such a diet often has little variety, so the selection of flavors of shakes or bars may be limited. Meal replacement products can also be expensive, when compared to other grocery items. For all of these reasons, someone considering a meal replacement diet may choose to seek professional guidance regarding realistic weight loss options.