Most dancers can meet their nutrition needs with a balanced diet. However, our culture’s focus on athleticism and wellness along with the necessity of convenience has propelled nutrition or energy bars to be one of the fastest growing food categories in America. With hundreds of nutrition bars and sales projected to approach over $8 billion in 2016 (according to MarketResearch.com), it’s no wonder that consumers are more confused than ever about which bar is right for them.  

Nutrition bar basics. A nutrition or energy bar is a blend of simple and complex carbohydrates, protein, fat, fiber, vitamins, and minerals. The size of each bar varies with brand and may contain anywhere from 100 to 300 calories. The primary source of protein usually comes from nuts, milk (whey protein) or soy protein. Carbohydrate sources may include fruit, fruit juice, rice, oatmeal, high fructose corn syrup, or maltodextrin and common sources of fat include nuts, seeds,  

What type of bar do you need? To figure out which bar is best for you, it’s important to clarify what it is you’re hoping an energy or nutrition bar will do for you. Are you looking for an in-between meal snack, a recovery snack, or a convenient fuel source in between dance classes? 

In-between meal snack. Amounts will vary based on an individual’s overall nutrition needs, but typically look for a bar around 150 to 200 calories and provides a balance of both protein (around 7 to 15 grams) and carbohydrate (15 to 30 grams). If your favorite bar happens to be low in protein, consider adding a handful of almonds or a glass of milk to help you feel satisfied longer.  

A recovery snack (after dance class, rehearsal or performance). Protein is important to repair muscle tissue broken down from an intense period of dancing, so look for a bar that provides around 15 to 20 grams of protein. Carbohydrate is also recommended for refueling glycogen stores after dance. Amounts vary based on a dancer’s overall energy and macronutrient needs, but generally look for bars with about 2 to 3 times as many grams of carbohydrates to protein.

During long periods of dancing. For classes, rehearsals or performances lasting longer than two hours, choose a low-fiber bar with easily digestible carbohydrates to maintain energy, focus, and prevent fatigue. The American College of Sports Medicine recommends 30 to 60 grams of carbohydrate per hour of activity. However, this varies based on duration and intensity of activity.

What aspects of a bar are important to you? For example, do the ingredients need to be organic or free of certain allergens? Perhaps you are trying to avoid fructose or wheat-containing foods. A variety of bars are increasingly becoming available to consumers to address these demands, but check out the next point on food integrity…

Pay attention to “food Integrity”. Marketers are well aware of trends and consumer demand for nutrition products that have attributes such as “no or reduced allergens”, “gluten free”, “low or no sugar”, “non-GMO”, “organic”, and “all natural”. It is easy to make a nutrition label “look” a certain way, but what are you really consuming? 

Check out the list of ingredients. Look for a short list of minimally processed ingredients. Some bars contain only a few items such as dried fruits, nuts, seeds, oatmeal, or rice, while other products can have over 30 ingredients. If you have trouble pronouncing an ingredient or don’t recognize what it is, then it may be worth finding another or making your own (see recipe below for a great homemade alternative).

What is the source of sweetener (or flavor)? Some bars are so loaded with refined sugars and syrups that you might as well be eating a candy bar. On the other hand, many believe that a high protein, low-carbohydrate product is healthier. Nutrition products that claim “low or no sugar” will likely have artificial sweeteners and/or sugar alcohols added that can have a laxative affect and contribute to gastrointestinal problems. A few examples of sugar alcohols include sorbitol, erythritol, mannitol, and glycerine. Glycerine, for example, is a common ingredient added to protein bars that provides bulk and sweetness. Since it is not metabolized as sugar in the body, it is often not counted as part of the total carbohydrate calorie count (even though it contains slightly more calories than sugar). Ideally, natural sources of sugar, such as from fruit is best.

Final point: There are many high-quality nutrition bars to choose from but as with any food, it’s always a good idea to include a variety of wholesome fruit, vegetables nuts, seeds and dairy foods in your snack and meal planning. 

 Energy Bites

These yummy treats are an option to pricey, processed energy bars.  Each serving (2-3 balls) provides 8 grams of protein and wholesome complex carbohydrates to power your dance class, rehearsal, or performance - or as a great recovery snack.

Ingredients:1 cup dry oatmeal

1 scoop protein powder (optional)

½ cup unsweetened coconut flakes

½ cup mini dark chocolate chips or chopped dried tart cherries

½ cup peanut butter

½ cup ground flax seed or chia seeds

1/3 cup honey 

1 tsp vanilla

Directions:1.  Combine all ingredients in a bowl.2.  Refrigerate for a couple hours.

3.  Roll into 24-30 balls.

Enjoy!