May 2004

By Selene Yeager

Despite its reputation as a rather passive pastime, scuba diving is serious exercise. Forty-five minutes of finning and fawning over marine life burns more than 400 calories--more than if you spent the same amount of time on the StairMaster--and that doesn't include the energy you burn lugging equipment and hauling heavy tanks from the beach to the boat.

Yet, unlike cyclists, runners and even run-of-the-mill gym rats, few divers give much thought to fueling their sport, often taking to the sea with nothing more substantial than the flaky pastry and tepid cup of joe served up free from the hotel lobby. A better pre-dive snack: Energy bars--pre-packaged, vitamin-fortified snack bars made with grains, dried fruits and other blood-sugar-boosting ingredients. Though not nutritionally superior to real food like oatmeal and oranges or a sandwich and an apple, energy bars offer several important advantages for divers.For starters, they're portable. Handily wrapped in bomb-proof foil, energy bars are easy to toss into your dive bag without worrying about crumbs, spills or spoilage, should you forget about them for days, even months, on end.

More importantly, because they're designed for on-the-fly consumption, many energy bars are as digestible as toast and crackers--a plus for divers who get a little green around the gills when the chop kicks up. "Obviously, it's a good idea to try a couple different brands before your dive trip to see how you like them and how they sit in your stomach," says sports nutritionist Liz Applegate, Ph.D., author of Eat Smart, Play Hard. "But, in general, they're a great idea for divers, who can underestimate how hungry a full morning of diving can make you."

Choices, Choices

With the soaring popularity of energy bars has come a dizzying explosion of brands, flavors and bar specialty types.

The best bar choice for diving is your standard energy bar, which delivers a blend of carbohydrates, protein and fat to provide quick, yet lasting energy. "Divers should favor bars that are lower on the Glycemic Index scale," says Applegate, meaning that the bar you choose shouldn't be so fast-acting that it spikes your blood sugar on the boat and leaves you feeling flagged 15 minutes into your dive. In general, that means finding a bar with a little fiber, which slows digestion, but not so much fiber (more than 5 grams), that it leaves the bar sitting uncomfortably in your stomach. For the best results, always wash down energy bars with plenty of water.

Here's a guide to some of the most popular energy bars. Prices vary, but you can expect to pay in the ballpark of $1.50 per bar. All bars were tested for taste, ease of digestion and performance during scuba-intensity exercise. Note: Due to nutritional variations between flavors, some figures are approximations, based on an average.

Balance

Calories > approx. 200 Carbs > approx. 22g Protein > approx. 15g Fat > 6g Fiber > approx. 2.5g

More than two dozen varieties dwell in the Balance family, including Balance + with herbs and antioxidants and crispy, chewy Balance Gold Crunch. Macronutrient composition is based on the 40-30-30 (carbs-protein-fat) "Zone" philosophy. For more info: (800) 454-8624; www.balancebar.com.

Dive tip: Many Balance bars are chocolate-coated, which is tasty but messy. The best choice for divers is the Balance Outdoor series, which is formulated not to melt in the hot sun. This bar is lower in carbs than the rest, which makes it a little light for extended efforts.

Clif Bar

Calories > approx. 240 Carbs > approx. 45g Protein > approx. 10g Fat > approx. 4g Fiber > 5g

Clif is one of the energy bar originators. You can find them darn near everywhere and you're bound to like one of the 13 flavors. Some, like Peanut Toffee Buzz, even come with a shot of caffeine for an extra kick. Clif Bars are 70 percent certified organic and are fortified with 23 vitamins and minerals. For more info: (800) CLIFBAR; www.clifbar.com.

Dive tip: With 5 grams of fiber, these are the densest bars in the batch. Some testers feel the bar sits a little heavy immediately after eating. Give yourself digestion time.

Gatorade

Calories > 250 Carbs > 38g Protein > 15g Fat > 5g Fiber > 2g

From the originators of the sports drink comes this crispy energy snack. Gatorade bars are fortified with 11 vitamins and minerals. For more info: (800) 88-GATOR; www.gatorade.com.

Dive tip: Super easy to digest. Satisfying like a healthy Rice Krispy treat. The texture is particularly good when the bar is warm.

Honey Stinger

Calories > approx. 190 Carbs > approx. 28g Protein > 10g Fat > approx. 3.5g Fiber > approx. 2g

As the name implies, Honey Stinger bars contain more than 30 percent honey. Honey is believed by some to enhance immunity, and studies show it works well as a natural energy booster. Fortified with 23 vitamins and minerals. For more info: (866) GO-HONEY; www.honeystinger.com.

Dive tip: It's quick to digest and delivers instant, yet lasting energy. Limited distribution can make it tricky to find.

Luna Bar

Calories > approx. 175 Carbs > approx. 26g Protein > 10g Fat > approx. 4g Fiber > approx. 2g

Luna is Clif's little sister. Specially formulated for women, it's made with soy protein and delivers more than a third of women's daily calcium requirements. Fortified with 23 vitamins and minerals. For more info: (800) LUNABAR; www.lunabar.com.

Dive tip: It's easier to digest than the original Clif Bars. Though formulated for women, men love these bars, too. Some are frosted with a light icing that's yummy, but can melt in a hot dive bag.

Mojo Bar

Calories > approx. 195 Carbs > approx. 23g Protein > approx. 9g Fat > approx. 8g Fiber > approx. 3g

The slightly salty brother of Clif. Like a molded bar of GORP, Mojo is packed full of heart-healthy nuts. For more info: (800) 884-5254; www.mojobar.com.

Dive tip: With its salt-dusted nutty flavor, Mojo is a pleasant departure from the typically sweet snacks in the energy bar category. Particularly satisfying on hot, sweaty dive days.

Peak Energy Bar

Calories > approx. 285 Carbs > approx. 57g Protein > approx. 5g Fat > approx. 4g Fiber > approx. 3g

Made with natural ingredients like oats, raisins and honey, Peak prides itself on its homemade taste. Peak is also fortified with 24 vitamins and minerals. For more info: (719) 578-5000; www.peakbar.com.

Dive tip: Here's a mother lode of carbs and calories to fuel your next long surface swim. Baked with unrefined ingredients, Peak is a flavor fave among testers, but it can be difficult to find.

PowerBar Performance

Calories > approx. 235 Carbs > 45g Protein > approx. 10g Fat > approx. 2.5g Fiber > approx. 2.5g

The bar that started it all in 1986, PowerBar now comes in 12 flavors. Provides 100 percent of energy-boosting B-vitamins and protective antioxidants. For more info: (800) 58-POWER; www.powerbar.com.

Dive tip: The original PowerBar is an ultra-fast-digesting, space-agey bar that doesn't even remotely resemble real food. PowerBar's Harvest line contains more fiber (3-4 grams) and eats like a cross between a brownie and a cereal bar. The company also recently released PowerBar Bites: a baggie of "energy GORP" that includes crispy energy bar chunks along with oats and nuts.

Pria

Calories > 110 Carbs > 16g Protein > 5g Fat > 3g Fiber > n/a

Pria is PowerBar's more feminine side, made with soy protein and delivering 30 percent of the daily requirements for bone-building calcium. This lower-calorie bar is fortified with 23 vitamins and minerals. For more info: (800) 58-POWER; www.powerbar.com.

Dive tip: The light, quick-digesting Pria provides a nice boost before some mellow finning, but don't count on it to carry you through a more rigorous dive.

Snickers Marathon

Calories > 220 Carbs > approx. 30g Protein > approx. 11g Fat > approx. 7g Fiber > approx. 2g

For years, active people argued that energy bars were so much like candy, you may as well eat a Snickers. Not to be caught asleep at the wheel, the country's most popular candy bar responded with an energy bar all its own. It's less sweet than the original and is fortified with 16 vitamins and minerals. For more info: (800) 551-9986; www.snickersmarathon.com.

Dive tip: Testers loved the taste. The Marathon also falls low on the GI scale, meaning it delivers some of the most lasting energy of the bunch.