Energy Bars
Energy bars are often the go-to option for active individuals on the go. These prepackaged bars are portable, easy to eat, and condensed with energy and nutrients. There are plenty of good resources available to help you choose an energy bar based on your needs. However, there are some general rules of thumb that should be applied in most circumstances.
More: Understanding Gender-Specific Energy Bars
- Carbohydrates should be the main component of the bar. "If you're looking for a bar that will support a race or hard workout, choose a bar that contains 40 grams or more of carbohydrates," says runner and dietitian Jackie Dikos. "Save the 15-to-20-gram carbohydrate bars for mid-day snacking."
- A bar that has at least 6 grams of protein will help aid in satiety, but a bar that is super high in protein (30 grams or more) is unnecessary and likely won't settle very well.
- A little fat is okay, as it will help aid in satiety and the absorption of other nutrients. However, make sure to read the ingredient list to make sure the fat is coming from unsaturated sources like nuts versus less healthy sources like the saturated fats often found in chocolate coatings.
- Look for a bar with natural sources of energy like whole grains, fruits, nuts and seeds. Although energy bars shouldn't be replacing all of your meals in a day, they can be a convenient way of getting "real food" energy when you're unable to have a normal meal.
More: How to Make Homemade Energy Bars
Trail Mix
Trail mix is a versatile snack that can provide quick energy, help ward off hunger between meals, and answer your cravings for a sweet treat. Like any good road food, it's also easy to transport and eat while en route. The key with trail mix is to have the right proportion of nuts-to-fruit-to-chocolate, and to practice good portion control.- Choose healthy nuts and seeds that are rich in good fats, protein, fiber and antioxidants. Top choices include almonds, walnuts, cashews, peanuts, soy nuts, pumpkin seeds and sunflower seeds.
- Dried fruits can help boost the carbohydrate content of any trail mix in addition to providing additional vitamins, minerals and antioxidants. Top choices include cranberries, cherries, mango, apricots, dates, figs and raisins.
