"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%"
I found this information on one of the websites I browse through everyday, It was at crossfitverve.com. The guys name is Matt Chan he is a CrossFit Games competitor. He did a really good job breaking down different protein bars and giving the nutritional value to them, I thought it was interesting and well worth the read. He also has a great section under "fuel"that provides some really good paleo recipes, you should check it out.
Builder Bar
Macro-nutrient information; Protein 20gm,, Carbohydrates 30gm, Fat 8gm.
Zone: 2.8P, 3.3C, 2.6F (Fat is calculated at 3gm per block due to fat free protein source).
1st ingredient: Soy
Predominate protein source: Soy
Percentage of bar that is sugar: 44%
Top 3 sugar sources: Beet juice, Organic brown rice syrup, Organic evaporated cane juice.
Contains Soy? Yes
Eating Right 100 Calories
Macro-nutrient information; Protein 6gm, Carbohydrates 17gm,, Fat 3gm.
Zone:0.85P, 1.8C, 1F
1st ingredient: Sugar
Predominate protein source: Soy
Percentage of bar that is sugar: 56%
Top 3 sugar sources: So many I can’t list them all, including plain old sugar and corn syrup.
Contains soy? Yes
Balance Bar
Macro-nutrient information; Protein 15gm, Carbohydrates 21gm, Fat 7gm.
Zone: 2.14P, 2.33C, 2.3F
1st ingredient: Soy
Predominate protein source: Soy and whey blend
Percentage of bar that is sugar: 42%
Top 3 sugar sources: Fructose, glucose syrup, sugar.
Contains Soy? Yes
Luna Bar
Macro-nutrient information; Protein 9gm, Carbohydrates 27gm, Fat 5gm.
Zone: 1.28P, 3C, 1.66F
1st ingredient: Soy
Predominate protein source: Soy
Percentage of bar that is sugar: 56%
Top 3 sugar sources: Organic dried cane sugar, Organic brown rice syrup, glucose.
Contains Soy? Yes
Lara Bar
Macro-nutrient information; Protein 5gm, Carbohydrates 30gm, Fat 8gm.
Zone: 0.71P, 3.33C, 2.66F
1st ingredient: Dates
Predominate protein source: Almonds
Percentage of bar that is sugar: 62%
Top 3 sugar sources: Dates and cherries.
Contains Soy? No
Think Thin
Macro-nutrient information; Protein 20gm, Carbohydrates 25gm, Fat 8gm.
Zone: 2.8P, 2.7C, 2.6F
1st ingredient: Protein blend
Predominate protein source: Whey and soy
Percentage of bar that is sugar: 41%
Top 3 sugar sources: Chocolate liquor, Maltitol, natural favors…
Contains Soy? Yes
Clif Bar
Macro-nutrient information; Protein 10gm, Carbohydrates 41gm, Fat 7gm.
Zone: 1.4P, 4.5C, 2.3F
1st ingredient: Organic brown rice syrup
Predominate protein source: Soy
Percentage of bar that is sugar: 60%
Top 3 sugar sources: Organic brown rice syrup, Organic dried cane sugar,Organic evaporated cane juice.
Contains Soy? Yes
Atkins Bar
Macro-nutrient information; Protein 17gm, Carbohydrates 18gm, Fat 8gm.
Zone: 2.4P, 2C, 2.66F
1st ingredient: Soy nuggets
Predominate protein source: Soy
Percentage of bar that is sugar: 37%
Top 3 sugar sources: Polydextrose, maltitol, chocolate liquor
Contains Soy? Yes
Zone Bar
Macro-nutrient information; Protein 14gm, Carbohydrates 23gm, Fat 7gm.
Zone: 2P, 2.55C, 2.33F
1st ingredient: Soy nuggets
Predominate protein source: Soy
Percentage of bar that is sugar: 46%
Top 3 sugar sources: Sugar, corn syrup, chocolate liquor
Contains Soy? Yes
Conclusion:
Tanka Bar
Macro-nutrient information; Protein 7gm, Carbohydrates 7gm, Fat 1.5gm.
Zone: 1P, 0.77C, 1F
1st ingredient: Buffalo
Predominate protein source: Buffalo
Percentage of bar that is sugar: 24%
Top 3 sugar sources: Sugar on the dried cranberries, no other source.
Contains Soy? No
My top three choices:
#1 Tanka; it contains real food, is balanced at 1block, has the lowest sugar % of bar so I will stay satisfied longer with less. I understood all the ingredients on the label. Contained no soy.
#2 Lara bar; I choose this one because it was all real food, with only three ingredients. The fat is nuts and will keep me satisfied. I would however have to have it with a protein source like jerky or the sugar cravings would surely come later in the day with a 62% sugar content. Contained no soy.
#3 Think Thin; I would consider this a 2.5 block snack. It is well balanced and contains a higher amount of whey then soy. They have a lower percentage of sugar content then most of the other bars. Has higher protein content then all the bars without raising the sugar also.
So there is my two cents on how to look at bars. I hope this helps in a pinch!
Saturday
Strength
Off
Skill / Agility
Off
WOD
"Partner Up"
100 Wall Balls(20/14)
100 Box Jumps(20)
100 Double Unders
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10 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats
Partners will alternate rounds, each will do 5 rounds
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100 KB Swings(53/35)
100 Sit Ups
100 Lunges
*This Wod can be started in any order that you choose, once you start a movement the reps must be completed before you move to the next one.
* Same rules apply for the 10 rounds of "cindy" once you start you must complete all 10 rounds before you move on.
*Reps must be split equally between partners
Cool Down
Enjoy The Weekend
