Energy Bars

These are the most energy-dense form of sports foods, but as such they are more difficult to digest. They are best before a long endurance run or workout that last 60 minutes or longer. However, studies have shown that eating an energy bar and taking on water with it is as effective in delivering energy as sports drinks. Typically they provide carbohydrates from rice, oats, and maltodextrin. Beware of bars with high levels of glucose, which can cause a spike in your blood sugar, and fructose, which can have a laxative effect. Many bars also contain some protein (for recovery and slow-release energy), and may also include nuts, chocolate, peanut butter or toffee to make them taste better. The simpler the better- more than 5g of fat, 5 g of fibre and 10g of protein will make the bar difficult to digest. They usually provide 30-60g of carbohydrates per bar, which is enough for an hour of exercise.
Keep in mind that energy bars are really meant to be used for that - to provide energy. They are high carb and high calorie for that purpose. Don't replace too many meals or snacks with these. A workout consisting of 45 minutes or less would really only require half a bar if that to provide the calories needed to sustain working out at a high intensity.

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