. NUTRITION.

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ny product that promises to difference between energy bars and WHATTO LOOKFOR boost physical performance is candy or granola bars is the presence of When choosing one of these products, going to grab the attention of protein, added vitamins and minerals, check out the list of ingredients, paying athletes, and energy snacks and occasionally, herbal supplements. particular attention to the additives. If are no exception. Energy bars Energy bars offer the athlete con- the product states that it is a dietary and drinks are some of the lat- venience and portability. They don't supplement and it has a supplement est "performance foods" to hit have to be refrigerated, and they can be facts panel instead of a nutrition facts the consumer market. Energy stuffed into a gym bag. But energy bars panel, there may be herbal supple- bars and drinks may not be able to have their downsides. Many are more ments or other ingredients you weren't replace real meals, but many of them expensive by weight than the ingredi- expecting, such as ephedra or gingko provide effective, vitamin-fortified ents of a normal meal or even a candy biloba. Moreover, products that are snacks for athletes. This article defines bar. Also, some of these products con- billed as "energy" products may con- the basic types of energy bars and tain saturated fat in the form of coconut tain some form of caffeine. drinks, the ingredients that many con- oil or palm oil, or partially hydrogenat- Another area to consider is the tain, and the best way to use them. ed vegetable oils, all of which are not vitamin and mineral content of your good for cardiovascular health. Others bar. If you use these products daily and ENERGYBARS contain herbs such as ephedra that Leslie Bonci, MPH, RD, is Director of the MC?stenergy bars tip the scale in the many athletes might want to avoid. Sports Medicine Nutrition Program at the 60-gram range, which is about twice You may also want to steer clear of University of Pittsburgh Medical Center the weight of a typical granola, cereal, energy bars that contain sugar alcohols Health System, and a consultant to the or candy bar. They usually contain at such as mannitiol, xylitol, and sorbitol, University of Pittsburgh Department of least 25 grams of carbohydrate, 15 which can cause gas, bloating and diar- Athletics, the Pittsburgh Steelers, Pittsburgh Ballet Theater, and several grams of protein, and five grams of fat rhea, none of which would be desired for about 200 total calories. The main during a workout or competition. Pittsburgh-area high schools.

26 . T&C S EP TEM BER 2002 . AT HLETI CBID. COM . NUTRITION.

also take vitamin or mineral supple- ( - siDE EFFECT:S~ protein needs. Yet a single high-protein ments, you may be overdoing it with bar could easily satisfy 50 percent of micronutrients. Some energy drinks contain that athlete's daily protein needs. Weight-conscious athletes need to ingredients that create a While all of these bars contain consider calories as well. Some ath- I "triple negative" by causing high amounts of protein, you should letes need to consume extra calories undesirable side effects that choose only bars with easily utilized during a distance run or other highly Cqn impair performance, drive forms of protein. Specifically, the pro- demanding exercise, and energy bars up the price of the product, tein in your bar should come from egg, come in handy for that. But others may aQd be totally useless as an soy, or milk (casein or whey). Some need to keep the calories down, such as energy or performance boost- labels list hydrolyzed protein, which is a wrestler trying to make weight. er. These ingredients include: of poor quality and does not contain all Therefore, when reading the ingredi- , . Caffeine(including of the essential amino acids needed for ents label, don't forget to check for the herbal forms such as guarana, muscle growth and repair. serving size and caloric content. A sin- , niate, or kola nut) Zone-type energy bars (see Table gle, sealed package may contain more . Ephedra (also called Three, page 30) are often higher in fat than one serving. Also, be aware that nia huang) than either the high-carbohydrate or some low-carbohydrate bars that are . Pyruvate (the amount protein bars, but they are lower in car- advertised to help one get lean can still in a drink is much less than bohydrate content. Advertisements for pack a pretty powerful calorie punch. the clinicaldose) some of these products promote their . Gingko biloba (no so-called fat-burning properties. Be TYPES OF BARS impact on performance and careful: this claim is unsubstantiated. There are many different brands of the amount added to drinks is With that being said, these products are energy bars, but they can be divided not regulated) still a better choice than pretzel or into four basic types: high carbohy- . Oxygen (thisjust other snack foods because they contain drate, high protein, "zone" bars, and drives up the price of the a mixof nutrients. . bars for women. beverage. Breathe deeply Female-friendly is the newest cat- High-carbohydrate energy bars instead.) egory of energy bars (see Table Four, ~ (see Table One, page 28) are composed . Medium-chain triglyc- page 30). Marketed to women, they of at least 60 percent carbohydrate, erides (not necessary in an often are smaller in size and have with the primary ingredients being energy drink) fewer calories than other energy bars. corn syrup or brown-rice syrup, grains, . Carnitine (does not They also have additives such as soy, dried fruit, or fruit-juice concentrate. promote fat loss as manufac. flax, and calcium that have health- These bars may be advantageous as a turers claim) enhancing effects for women. For the snack an hour before exercise, during . Glutamine (will not woman who is protein and calcium an extended race or workout, or boost immune system or deficient, these bars may be a tasty, between events. Energy bars should be ephance performance) easy way to meet one's daily needs consumed with eight to 10 ounces of . Bee pollen (athletes without all the calories of some of the fluid, beca,:!sethey are often dry or who are allergic to bees are in other products on the market. chewy. for a rude awakening with High-protein energy bars (see this one) ENERGY DRINKS Table Two, page 28) are targeted . Taurine(noeffect on Energy drinks capitalize on the idea toward bodybuilders and people who athleticperformance) that hydration and energy together in are trying to decrease body fat. As you one product can be very attractive to would expect, these products contain a the time-pressed athlete. Most energy high amount of protein, very little car- Another useful application of drinks simply are a mixture of carbo- bohydrate, and a moderate amount of high-protein bars is for athletes who do hydrate, water, and in some cases, caf- fat. Since protein is not an efficient not like to eat large amounts of con- feine. Some of these products contain fuel source for exercise, consuming ventional protein-rich foods. For electrolytes, which can be valuable these products before a competition or example, a 90-pound gymnast would before and during exercise to promote workout will not provide available probably need to eat at least 45 grams optimal hydration and more efficient fuel. Howeyer, they may be useful for of protein a day during training. recovery after exercise. athletes who are consistently deficient However, she may be unwilling to con- The energy in these drinks comes in protein intake, such as the calorie- sume two glasses of milk, a three- from carbohydrate, but the amount and conscious gymnast or wrestler, or the ounce piece of chicken, and four or form of the carbohydrate can make or vegetarian runner. five servings of grains to meet daily break the product. Too much carbohy-

ATHLETICBID.COM . T&CSEPTEMBER 2002 . 27 .,,- . NUTRITION.

TABLE

TYPE Power Bar Harvest Power Bar Essential Clif Clif Ice Met-Rx Gatorade bar Odwalla Power Bar Performance Tiger's Milk Extreme Ripped Force Prozone Cashew Almond Crunch Nutra-Fig You are what you eat Boulder Energy Bar Mountain Lift bar All measurements are ingrams except for calories;

TABLE

TYPE Met-Rx Source One Met-Rx Natural Krunch Biochem Ultimate LoCarb Atkins Advantage EAS Myoplex HP EAS Myoplex Deluxe EAS Myoplex Lite EAS Simply Protein Protein Revolution SportPharma Extra Pro Twinlab Protein Fuel Nature's Best Perfect Worldwide Sport Nutrition Biochem Ultimate Pro American Body Building Nature's Best Perfect Premier Protein MLO Bio-Protein PowerBar Protein Plus Sport Pharma ProMax Premier Eight Think! Protein Met-Rx Protein Plus Food Bar Muscletech Mesotech Muscletech-Nitrotech Designer Protein Carb Solutions Labrada Lean Body All measurements are in grams except for calories.

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TABLE

TYPE Balance Balance Outdoor Ironman High Energy PR Zone Perfect Twinlab Ironman Prozone Champion Snac Bar All measurements are in grams

TABLE

TYPE EAS Results Luna Pria Oasis Twinlab Soy Sensations Genisoy Nature Grains Genisoy Soy Protein Viactiv Energy Crispy All measurements are in grams

TABLE

The following table refJectsthe Carbohydrates are measuredingrarns.

PRODUCT Calories Endurox R4 270 Super Energy 130 Nexcite 100 Red Bull 109 Eclipse 80 Hansen's Energy 116 GatoradeEnergy Drink 206 Jones Whoop Ass 105 Hansen'sSlimdown 0 VitaCube System's E.Force 12 Sobe Lizard Fuel 130 Sobe Energy 120 XTZX 100 Arizona RX Energy 120 Arizona RX Power 100 Sobe Adrenaline Rush 135

Sobe Power . 120 Mad River Energy Hammer 110 KMX 120

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iiiiiiiiiiiiiIi . NUTRITION. drate can cause gastrointestinal dis- addition, they can contain less than one fuel and fluid in one neat package. tress, whereas too little is useless. gram to 35 grams of carbohydrate, and High-protein energy drinks typi- Glucose is the preferred carbohydrate from two to 135 calories per eight- cally have about 10 grams of protein in fonn, because it is quickly absorbed ounce serving. The benefits of caf- an eight-ounce serving. They also and easily utilized by the athlete's feine-containing energy drinks are range from 17 to 24 grams of carbohy- body. Conversely, products that con- questionable and vary widely from ath- drate, and 71 to 90 calories per eight- tain primarily fructose or galactose for lete to athlete, because caffeine can act ounce serving. Like the high-protein a carbohydrate source can upset the as a diuretic. energy bars, they are targeted toward stomach, and will be much less effec- High-carbohydrate products un- bodybuilders. However, these energy tive than those containing glucose. derstandably provide the majority of drinks are also useful for athletes who If you are looking for an energy their calories from carbohydrate. Many need to supplement their protein boost along with hydration, you should athletes use these energy drinks before intake, but who do not want to eat large also consider one of the standard sports events to boost their carbohydrate lev- portions of eggs, yogurt, meat, and drinks, which contain the carbohy- els. However, if your athletes are inter- other high-protein foods. drates and electrolytes that an athlete ested in high-carbohydrate drinks, needs. In addition, sports drinks do not remember that large doses of carbohy- BOTTOM LINE contain additives such as caffeine or drate before or during exercise can Energy bars and drinks provide ath- ephedra. take longer to empty from the gut, thus letes with an effective and convenient The number of energy drinks on preventing adequate absorption of between-meal energy boost. However, the market is increasing. However, intestinal fluid. they are not designed to replace real they can be divided into three basic These products may be more meals and real food. If your athletes categories: caffeine-containing prod- appropriate to consume after exercise plan to replace regular meals with ucts, high-carbohydrate products, and to replenish fluid and fuel. For exam- energy bars and drinks, they would be high-protein products. ple, an energy drink that supplies 50 wise to examine some of their other Caffeine-containing products have grams of carbohydrate and 200 calo- health habits such as getting enough anywhere from 50 to 150 milligrams of ries per eight-ounce serving would rest, training well, eating regularly, and caffeine per eight-ounce serving. In make a useful post-exercise recovery optimally hydrating. .