It’s important to provide your body good sources of fuel for exercise, but how exactly do you decide if something is good fuel or not?  Today, you can venture into any grocery store and find a dedicated aisle of sports bars to choose from.  While this may seem a convenient and healthy offering, it’s most often deceiving and you may be getting more than what you bargained for (and I don’t mean more in a good way).

Here are five things to consider when selecting a sports bar or drink:

1. What purpose will the sports bar serve? 
   • Are you eating for pre-workout energy? (in need of a small carbohydrate boost)
   • Are you providing the body replenishment post exercise? (need protein & carbs to replenish)
   • Are you consuming the sports bar as an afternoon snack?  (need a pick-me-up)
   • Consider the needs of your individual body and the contents of the bar.  While a small carbohydrate boost may serve you well pre-workout, you’ll want more protein accompanied by carbohydrate after you exercise.  And while sports bars might be a quick and easy snack for the long workday, you are probably overdoing it eating one of these bars at your desk.
2. What’s in the ingredient list?
   • Focus on whole food ingredients
   • If you can’t read it, pronounce it or understand it, it doesn’t belong in your body
   • Is it a short list, or long list?  The longer the list, the easier it is to hide unwanted ingredients
   • Stick with a list that contains 5 or less ingredients
3. What is the protein source?
   • Select bars with whole food protein sources
     • Nuts and Seeds
     • Hemp Protein
     • Pea Protein
     • Brown Rice Protein
   • Avoid soy and whey protein
4. Identify the sugar sources
   • While it is important to check the amount of sugar you’re consuming per serving, it’s even more important to understand the quality of the sugar you’re about to eat.
   • Select bars that are naturally sweetened with ingredients like:
     • Nuts and Seeds
     • Fruit
     • Dates and Figs
     • Honey
     • Maple Syrup
   • Avoid ingredients like: sugar, corn syrup, high fructose corn syrup and any artificial sweetener (aspartame, phenylalanine, sucralose)
5. Beware of the calorie count
   • Some sports bars are used as a meal replacement and can contain a high number of calories per serving.  It isn’t necessary to consume this type of bar unless you need to replenish a higher number of calories due to longer exercise.
   • While I don’t encourage calorie counting on a daily basis it is important to periodically gauge your food intake and make sure your choices are serving you well.

There once was a time when sports bars did not exist and people relied on whole food options to fuel their bodies for exercise and health.  You can challenge yourself to do the same!  Focus on plant-based foods that provide the body good sources of protein, carbohydrates and fat; you’ll provide the body the fuel it needs while giving it a dose of high phytonutrient-content food to boost the immune system, fight disease and support you in your healthy lifestyle.

1. Balance your macronutrients:  Be sure your snack contains healthy carbohydrates (fruit, vegetables, greens, beans, whole grains), protein (beans, nuts, seeds, eggs, meat, fish) and healthy fat (olives, hummus, avocado, nuts, seeds, coconut milk, coconut oil)
2. Fiber is your friend:  Snacks should contain a good amount of fiber to help digest any available sugars, keep you satiated and provide enduring energy.
3. Snacks should be colorful:  If you select cheese and crackers for your snack, you might get some protein, carbohydrates and even a little fat but you’re missing out on all the beautiful nutrients, vitamins and minerals that can support you in health.  Select bright vegetables and fruits to start and pair them up with a protein and fat source to balance things out.

• Apple slices, almond butter and coconut flakes
• Stove-top popcorn made with coconut oil and tossed in clarified butter, sea salt and rosemary
• Homemade trail mix: nuts, dried fruit, seeds, coconut flakes & dark chocolate
• Veggie sticks and hummus
• Roasted garbanzo beans: rinse and dry beans, toss in olive oil, salt, pepper and roast at 400°F
• Homemade Granola served with full fat goat milk yogurt or organic Greek yogurt & berries
• Organic tortilla chips, guacamole, salsa
• Small side salad with vegetables, feta cheese and dressing
• Tuna or chicken salad with chopped carrot and celery served in ½ avocado
• Hard-boiled egg with organic whole grain crackers
• Brown Rice Cake with sunbutter and sliced strawberries
• Chia pudding (see recipe from Week 10 health tip)
• Cup of soup
• Celery sticks with peanut butter and dried cranberries
• Clementine and a handful of pistachios