Processed and convenience foods have come under scrutiny in the past decade or so. Many athletes try to use less packaged and convenience foods based on the belief that processed foods are less nutritious, harmful to health, or that natural or homemade food is inherently superior.
In reality, we now live in a world where very healthy convenience foods exist. Snack bars, in particular, can be a convenient, portable, and tasty option for fueling prior to working out.
But oh my gosh, how many “bars” are available in your store? I know mine carries energy bars, protein bars, breakfast bars, fruit bars, granola bars, fiber bars, and candy bars! No wonder so many athletes feel daunted by what type of bar to choose.
I’m Angie, Registered Dietitian and sports nutrition expert. I love helping athletes find easy and delicious ways to eat well, even when they are busy running between school or work to their next training sessions. Given the time crunch that many of my clients are under, we often discuss snack bars for quick and convenient sports fuel.
By the end of this blog post, you’ll learn how to choose a pre-workout snack bar that is right for you. To help you make that decision, I will cover:
- When is a good time to utilize a pre-workout snack bar?
- What makes a “good” pre-workout snack bar?
- What are the ingredients in a snack bar to avoid, and why?
- My picks for the 6 best pre-workout snack bars for athletes
Note: this blog post contains affiliate links. This means that I may earn a commission at no cost to you. As an Amazon Associate, I earn from qualifying purchases. I am also a Bobo’s Ambassador.
Let’s take a bite!
When is a good time to utilize a pre-workout snack bar?
We are a busy bunch, aren’t we? Some of us train before work and have 30 minutes to shower, dress, eat, and get ready for our day. Sometimes, we commute an hour or more to our training centers, pools, or gyms. Some of us go right from a long day of AP classes in high school to an intense match with our school’s rival after the dismissal bell rings.
I often recommend snack bars for busy athletes because they are individually packaged, digest well (if they have the right ingredients), don’t need refrigeration, can be eaten on the fly, and provide immediate energy for training or competition.
If you are looking for additional snack ideas that aren’t bars, check out my post: What are Healthy Athlete Snacks (and Why You Need Them), According to an RD.
What makes a “good” pre-workout snack bar?
What are the things that I focus on for a pre-workout snack bar? It is as simple as 1-2-3.
- Enough carbs
- Not too much protein, fat, or fiber
- One that tastes great to you
When thinking about the nutrition label for a good pre-workout snack bar, you are going to want to check the quantity of one macronutrient in particular: carbohydrates.
Why?
Carbohydrates are your primary energy source during exercise. So, the best pre-workout snack bars will have at least 30-60 grams of carbohydrates. Specifically, carbs that are easy to digest.
A common mistake I see athletes making is avoiding bars with natural or added sugar. Sugar is the easiest and quickest form of carbohydrate to digest. It is not uncommon for a “good” pre-workout snack bar to contain 10-20 grams of sugar.
Another mistake I see athletes making is fueling up on protein bars prior to a workout. While protein is helpful in your post-workout snack, it isn’t a desirable fuel source for your pre-workout snack bar.
The same goes for bars that are higher in fat. Fats play an important role in helping athletes meet their overall calorie needs, but pre-workout bars high in fat and low in carbohydrates will often delay gastric emptying and sit heavy in your stomach prior to a workout.
What are the components of a snack bar to avoid?
Having some protein, fat, or fiber in your pre-workout bar is okay, but I recommend keeping those on the lower side. Carbohydrates will be digested and absorbed more quickly without too much protein, fat, or fiber in your bar.
How much is too much? There is some individual tolerance and wiggle room here, but generally speaking, avoid a pre-workout bar that has more than 10 grams of protein, 10 grams of fat, or 5 grams of fiber.
Also, be wary of bars that contain chicory root fiber or sugar alcohols. These can lead to belly bloat and toots galore instead of a performance benefit.
Armed with that info, let’s get to some of my most recommended pre-workout snack bars.
My Picks for the Top 6 Best Pre-workout Snack Bars for Athletes
It’s been tiring work (wink, wink), but I’ve tested and tried a multitude of bars in my time as a dietitian and an endurance athlete. Combining my love of all things yummy with my nutrition smarts, I feel equipped to confidently put together this list.
The bars on this list made the cut because they provide:
- 30-60 grams of carbohydrate
- are light on protein/fat/fiber
- taste great
- feel absolutely worth the money for the convenient pre-workout fuel they provide
- do not need refrigeration
- are sturdy enough to not crumble in a backpack or briefcase
Bobo’s Oat Bars
Bobo’s are going to top my list because they have quite literally never let me down. I discovered them in 2018, and they’ve been a pantry staple ever since. I’ve eaten them before hundreds of training sessions and competitions, and they’ve always delivered great energy, never upset my stomach, and taste amazing.
Think of these as the baked oatmeal you are always wanting to make but never seem to have the time for.
They are made with high-quality ingredients, with whole-grain rolled oats being the first. They are vegan and gluten-free, which makes them great for athletes following special diets. They come in some pretty amazing flavor combinations: apple pie, coconut, and banana chocolate chip, to name a few of my favorites, although you cannot go wrong with the original.
They can be found at some grocery stores but are most cost-effective when purchased through Bobo’s website. Bobo’s offers great incentives for repeat ordering, and you can easily rack up significant savings, and even free bars, over time.
- Calories per serving (note 1 bar = 2 servings): 180
- Carbohydrate: 30 grams
- Fiber: 2 grams
- Fat: 7 grams
- Protein: 3 grams
- Cost: $2.75 per serving
Nature’s Bakery Fig Bars
How many fig bars have I eaten over the course of triathlon training? It’s hard to say, but it’s a pretty substantial number. These are another highly reliable fuel source that I know will provide exactly the energy I want at exactly the right time with no digestive woes.
They are fruity, soft, and easy to digest, and each package contains 2 small fig bars. I do recommend eating both in the package for 38 grams of carb if heading into a workout.
What sets fig bars apart from a few others on the list is that these are made in a dedicated peanut and tree-nut-free facility. Finding amazing pre-workout snack bars that are safe for folks with nut allergies is harder than you might think.
While these are vegan and kosher, they are made from whole wheat flour, so they are not gluten-free (although the company does make a GF version). They should be easy to find at your local grocery store, and wholesale stores like Sam’s and Costco sell them in bulk. The price is based on Amazon’s 20-pack, making them one of the more cost-effective bars on the list.
- Calories per serving (1 package, 2 bars): 200
- Carbohydrate: 38 grams
- Fiber: 3 grams
- Fat: 5 grams
- Protein: 3 grams
- Cost: $1.17 per serving
Bob’s Red Mill, Bob’s Bar
Bob’s Red Mill is a reputable company committed to high-quality, nutritious foods. Bob shares a note on the label that he and his wife Charlee created a homemade snack years ago for their family that served as the inspiration for this bar. It’s no wonder that their “Bob’s Bar” is delicious, nutritious, and a great source of pre-workout fuel.
This one reminds me of condensed, chewy banana bread. It’s great tasting, has an excellent texture, and is easy to digest.
It is gluten-free and kosher and available at a grocery store near you. Price below is based on a 12-pack available at Amazon.
- Calories per serving (1 bar): 210
- Carbohydrate: 28 grams
- Fiber: 2 grams
- Fat: 7 grams
- Protein: 3 grams
- Cost: $2.00 per serving
Kate’s Real Food Bars
While I might argue that all food is, in fact, “real food,” I think what Kate’s Bars are getting after is that they pride themselves on using all USDA organic ingredients, are certified gluten-free, and contain nothing artificial.
What they’ve created is something pretty special, like a lovingly crafted homemade bar you might find at your local farmer’s market. They are soft and decadent but have a nice crisp in each bite, thanks to the toasty whole-grain oats and brown rice crisps.
Like some other bars that made the list, the nutrition information on the label is for half of the package. If using this for a pre-workout snack, I suggest eating the whole bar for 40 grams of carbohydrate.
With so many good flavors to choose from, you may want to try the “snack and share variety pack” to find your favorite flavor. Pricing is based on this 12-pack from Amazon.
- Calories per serving (note 1 bar = 2 servings): 130
- Carbohydrate: 20 grams
- Fiber: 2 grams
- Fat: 4.5 grams
- Protein: 3 grams
- Cost: $2.54 per serving
A.M. RXBar
RXBars have a great slogan: no B.S. They rely on simple ingredients for great-tasting bars, and their A.M. version is lighter, crispier, and tastier than their traditional, very dense, chewy bars.
These bars are certified gluten-free and can be easily found at most grocery stores. They have a bit more fat and protein than some of the other bars on the list, so they may not be the best choice if you are heading directly to a workout. But, if you have at least 30 minutes to digest before heading into a demanding session, these can be a great option.
- Calories per serving (1 bar): 230
- Carbohydrate: 29 grams
- Fiber: 4 grams
- Fat: 10 grams
- Protein: 10 grams
- Cost: $1.66 per serving
Kind Breakfast Bars
Although these are marketed as breakfast bars, they make an excellent pre-workout snack bar. Unlike some of the nuttier Kind bars that are lower in carbohydrates, Kind’s breakfast version provides 32 grams of carbohydrates in the form of whole grains, perfect for providing sustained fuel for an activity.
These are substantial but soft and easy to find locally. I often see these in gas stations and convenience stores, so look for them if you find yourself in need of a quick purchase when you’re on the go. The price is somewhat of a steal at 79 cents each when purchased in a 6-pack.
- Calories per serving (1 bar): 230
- Carbohydrate: 32 grams
- Fiber: 5 grams
- Fat: 9 grams
- Protein: 3 grams
- Cost: $0.79 per serving
Fuel your workout with the right bar for you
If you read all the way to the end, I hope you found some helpful information on convenient pre-workout snack bars: key ingredients to look for and avoid and where you can easily purchase them.
Remember:
- Snack bars with mostly carbohydrates in your pre-workout snack provide immediate energy. Don’t fear sugar. Shoot for at least 30-60 grams of carbohydrate.
- Protein is great in your post-workout snack but shouldn’t be the star in your pre-workout bar. Keep it to 10 grams or less.
- Fat and fiber play important roles in balanced eating but can slow down carbohydrate absorption in your pre-workout bar. Keep those to 10 and 5 grams, respectively.
- Avoid chicory root fiber and sugar alcohols to spare your training pals a gas attack.
- Quality ingredients in your pre-workout snack bar can lead to quality training sessions.
Snacking is just one of the many ways you can support your training. If you find yourself snack-challenged or could use personalized recommendations for your fueling plan, let’s talk!
Send me an email at angie@carpediemnutrition.com to schedule an appointment now. If you have insurance, this appointment might be 100% covered!
Just like it takes hard work and training to reach your full athletic potential, sometimes you need to practice how to include snacks into your routine to make them feel like they are supporting your efforts. Come work with me, and I’ll get you feeling like a snacking savant in no time.
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