It only takes one bonk for you to learn how important it is to fuel your rides with the right nutrients. Grab-and-go pocket foods work wonders for this, but when you walk down the energy bar aisle in the grocery store, there are so many—sometimes too many—to choose from. So how do you know which ones are actually healthy?
One name you’re sure to recognise is Clif Bar. The brand that was “born on the bike” has built a reputation for having the right ingredients to fuel your body during any type of ride or run —from those long, tough ones to the short and sweet variety. But even still, you want to know everything about what’s in your bar before you rely on it for the long haul. So we turned to Mascha Davis, a Los Angeles-based registered dietitian and creator of Nomadista Nutrition, and Jessica Chon, a registered and board certified sports dietitian and nutritionist and nutrition specialist at Clif Bar, and for all the details you need to know.
The claim:
Clif Bars are a healthy option to fuel your running because they contain organic ingredients and nutrients like carbohydrates for energy.
The evidence:
One chocolate chip Clif Bar, one of the most popular flavours, contains the following:
- 250 calories
- 40 grams of carbohydrates
- 9 grams of protein
- 21 grams of sugar
- 5 grams of fat
When it comes to ingredients, this bar contains: Organic Brown Rice Syrup, Organic Rolled Oats, Soy Protein Isolate, Organic Cane Syrup, Organic Roasted Soybeans, Rice Flour, Cane Sugar, Unsweetened Chocolate, Organic Soy Flour, Organic Oat Fiber, Organic High Oleic Sunflower Oil, Cocoa Butter, Barley Malt Extract, Sea Salt, Natural Flavors, Soy Lecithin, Organic Cinnamon, as well as a variety of essential vitamins and minerals.
A bar that’s high in carbohydrates gives your muscles the energy they need to keep running, and Chon says, Clif Bars—no matter which flavour you choose—contain a blend of complex carbs for sustained energy and simple carbs that your body is able to break down quickly for immediate energy. Protein and fat are major fuel sources as well, which balance the carbs out, she says.
Davis adds that when doing endurance activities, your body needs more readily-available energy, which is why this bar is packed with 21 grams of sugar—it digests fast enough to give you a boost when you need it most. It’s important to point out that all sugar is not created equal. The source of sugar here is Organic Brown Rice Syrup, Organic Cane Syrup, and Cane Sugar, not high-fructose corn syrup, which our bodies have not evolved to process effectively and can easily be converted to fat.
Clif Bars also contains minerals such as phosphorus and magnesium to improve aerobic capacity and help your muscles contract.
Is it bad to eat a Clif bar every day?
Because Clif Bars contain a higher amount of carbs and sugar, they’re not an ideal healthy snack for all circumstances. Chon recommends eating a Clif Bar before or during moderate- to high-intensity activity when you need sustained energy. After that parkrun? Not so much. Our bodies generally have enough fuel stored in our muscles for efforts under 60 minutes. And consuming too much sugar too often can lead to conditions such as obesity or diabetes.
While you might be tempted to have a Clif Bar as a midday snack, Davis cautions that this isn’t the best choice, nutritionally-speaking. “Clif Bars are high in added sugars and are usually meant for endurance athletes,” she says. Instead, Davis suggests going for whole foods such as fruits and veggies paired with dips or nut butters, trail mix, or yogurt. These options have fewer simple carbs and sugars.
Are Clif bars a healthy meal replacement?
Conversely, Clif Bars shouldn’t be treated as a meal replacement either. According to the Office of Disease Prevention and Health Promotion, a healthy meal should include vegetables, whole grains, proteins, and healthy fats. And given that a Clif Bar is only 250 calories, it’s not enough food to count as a full meal for an active individual.
Of course, when you’re in a pinch, a Clif Bar is a better option than say, a bar of chocolate, but again, you may want to consider a bar with less sugar as an alternative snack and supplement with whole foods if possible.
Finally, Clif Bar’s non-GMO and organic ingredients are not only healthier for you, but they’re also better for the environment. The brand’s dedication to doing good goes beyond snacks. Creating bars that are 70 percent organic also has a positive impact on the planet and farming communities and reduces its environmental foot print.
The verdict:
Clif Bars are a healthy option during moderate to intense exercise that lasts more than an hour when you need to fuel your muscles for extra energy. Outside of exercise, opt for a bar with less sugar or ideally, whole food snacks and meals.
