Energy food fuel bars provide calories to help you get through or recover from a tough workout, or keep you energized during the day. The best energy food fuel bar for you depends on your individual needs, but in general, the best bars provide essential nutrients to complement your regular diet, and they are low in saturated fat. Use food bars as part of a diet which emphasizes a range of nutrient-dense fresh foods.
Pre-Workout Supplement
The best energy food fuel bar before a workout is low-glycemic, which means it digests slowly and does not spike your blood sugar levels, according to the Linus Pauling Institute Micronutrient Information Center. A low-glycemic bar is more likely to provide a sustained source of energy to last throughout the exercise session. The best bar for before a workout is high in carbohydrates and low in fat and protein because only carbohydrates promote muscle glycogen storage.
Post-Workout Supplement
If you are using a food fuel bar as a post-workout supplement, choose one with a ratio of 4 g carbohydrate for each 1 g protein, and with 100 to 200 g carbohydrates. To speed up your muscle recovery, eat the bar as a meal replacement within one to two hours of finishing your exercise, according to Iowa State University. The best energy food fuel bars for replenishing glycogen, which is the fuel your muscles use during exercise, are high-glycemic, which means that your body digests them quickly.
Vitamins and Minerals
Even though vitamins and minerals do not supply calories, the best energy food fuel bars are fortified with the vitamins and minerals you need, especially if you are not meeting your daily requirements from your regular food. A strict vegetarian, or vegan, may benefit from a bar which is fortified in vitamin B-12 because the only natural sources of vitamin B-12 are animal-based foods. Women and endurance athletes may need extra iron, and you might want a high-calcium bar if you do not eat dairy products.
Macronutrients
The best energy food fuel supplement provides the appropriate number of calories for you, and the right ratio of carbohydrate, fat and protein for your dietary needs. A bar which is high in protein and fiber may be a good choice for a weight loss diet because these nutrients suppress hunger. Saturated fat is unhealthy because it raises your LDL cholesterol levels, so choose a bar with most of its fat from unsaturated sources. Check the sodium and cholesterol content of the bar to make sure it fits within your limits.
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