Energy Bars in the Wilderness

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Energy Bars in the Wilderness
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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.

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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 dont 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.

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4 General Categories

• Energy/Carbohydrate Bars
• Provides carbohydrates, protein, fiber, and
  vitamins to supplement a regular diet.
• Protein Bars
• Energy bar with extra proteinabout 20-35 grams.2
• Diet/Weight-Loss Bars
• Based on different diet plansmany follow a low
  calorie or carbohydrate diet.
• Meal-Replacement Bars
• Generally contain the nutritional equivalent of a
  low-calorie meal300-400 calories.2

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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

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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.

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

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Energy/Supplement Bars

• The Power Bar was designed to keep endurance
  athletes from bonkingthat is, to prevent
  glycogen depletion in the muscles.

• Most of the Power Bars 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.

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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 100.4 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.

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

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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.

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

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

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Recommendations

• Energy bars are a great way to boost your calorie
  intake in the backcountry, but dont 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.

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References

• Bergeron, Emily. Before You Grab That Energy
  Bar, Read the Label. Environmental Nutrition
  Jan. 2003 5.
• Brand Patel, Nancy. So Many ChoicesHow 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.