Are energy bars all they claim to be?

Energy bars — the words conjures up visions of high-performance athletes going the distance on the strength of a single bar. The word energy means the capacity for work or vigorous activity. In the nutrition world, the word energy is synonymous with calories. The truth is that all foods give you energy. Just because a food is called an energy bar, does not mean that eating it will make you more energetic.

Energy bars have come into the mainstream and are sold in grocery and drugstores, gyms and health-food stores. People eat them as a performance enhancer, a snack, a high-energy, nutritional pick-me-up, a meal replacement and a weight-loss tool. However, all bars are not created equal, and it is im­portant to examine what you are eating and determine if it is right for you.

• There are high-carbohydrate bars, high-protein bars, 40-30-30 bars, breakfast bars, brain-boosting bars, meal-replacement bars, diet bars and more. Some are nutritious and some are not.
• Look for bars that are low in fat, particularly of the saturated or trans variety. A giveaway for the presence of trans fats is the term "hydrogenated fat" on the label.
• Some bars are a good source of fibre (aim for three to five grams), as well as important vitamins and minerals.
• High-protein bars can be helpful for vegetarian athletes, long-distance runners, and people who require high-protein diets. Go for bars with protein sources such as whey, soy or casein.
• The meal-replacement bars are helpful for people trying to lose weight but should not be used on a regular basis. If you are using the bar as an occasional meal replacement, look for the bars with at least 10 to 15 grams of protein.
• If you are an athlete, try different bars during your regular workouts before you use them in a competition. Everyone's system is different, so it's important to find what works best for you before you are in the heat of a race.
• While energy bars may appear to have the same vitamins and minerals found in fruits, ­vegetables and grains, they don't contain the ­phytochemicals, bioflavonoids and natural fibre found in foods.

Energy bars are not magic foods, but if you're a serious athlete, working out for a long time, or engaging in an endurance sport such as a triathlon or marathon, they can help.

• If you're trying to increase your caloric intake to support your endurance event and have maximized the amount of regular food you can eat, energy bars can provide the extra calories along with other important nutrients.
• They're portable, non­perishable, and may be handier, at times, than bagels, yogurt, fruits or other high-energy snacks.
• Many athletes find nibbling on them helpful during a long run, and they have proven to be popular with rowers, cross-country skiers, cyclists and sailors. Energy bars also come in handy for all-day sports events when other foods are not readily available.
• Most people use these products for convenience. For busy people on the go, they can be a great midday snack or a pre- or post-workout snack if you don't have access to fruits or yogurt.

While endurance competitors may reap ­benefits, energy bars aren't much help for recreational athletes.

• They won't provide extra energy, build muscle or increase stamina. That has to come from training. If the extra calories provided by these energy bars are not "burned," they can quickly lead to weight gain.

Energy bars can be delicious and convenient, but they may do more harm than good. Keep this guide in mind and make sure you know exactly what you're getting form your energy bar.