Are there any concerns or considerations?

Unnecessary expense

Sports bars are not needed at every training session and may be an unnecessary expense.

Excess energy intake

Athletes need to consider their physique goals and total nutritional goals when deciding whether to consume sports/energy bars. In the case of athletes who have short- or long-term restrictions on dietary energy intake, overuse of energy-dense sports foods such as sports bars may create problems with energy balance and the overall nutrient density of the diet.

Gut discomfort

• Athletes should practice their use of bars pre- and during training sessions to assess tolerance if they are intended for use during competition. Some athletes experience significant gastrointestinal issues and may need an individualised protocol. The following strategies can help to minimise problems:
  • Consume sports bars with adequate fluid to meet hydration needs and to improve gastrointestinal tolerance.
  • ‘Gut training’ – deliberately consuming a gradually increasing amount of carbohydrate via products such as sports bars during workouts can allow the gut to develop better capacity to absorb carbohydrate and improve comfort.
  • The use of sports bars with multiple transportable carbohydrates may assist in maximising gastrointestinal comfort, particularly when carbohydrate is consumed at high rates of intake (> 60 g/h).
• Individuals with fructose malabsorption or FODMAP intolerance should be aware of the fructose content or additions of ingredients like inulin in sports bars containing multiple transportable carbohydrates.

Dental erosion

• Sports/energy bars, like other sticky carbohydrate-containing foods are likely to contribute to dental erosion. To help reduce the potential impact of sports bars on dental health, athletes should consider the following options when they are realistic within the sports nutrition plan.
  • Minimise the length of exposure between the teeth and the sports bar, and drink water after consuming a sports bar to rinse the mouth out
  • Where practical, consume dairy products immediately after exercise or chew sugar free gum immediately after consumption of the sports bar
  • Avoid brushing teeth for at least 30 minutes after consuming a sports bar to allow tooth enamel to re-harden¹¹.

Interference with opportunities for training adaptation

The optimal training program may include the periodisation of workouts in which there is “low carbohydrate availability” (i.e. the session is undertaken with low muscle glycogen stores and/or after an overnight fast). This strategy may increase some of the important adaptive responses to exercise. Therefore, on some occasions, an athlete may deliberately choose not to consume carbohydrate during the session or during the first part of a session¹².