Smart tips for choosing energy drinks and energy bars

To fight off midday sluggishness, many Canadians grab an energy drink or energy bar. However, many energy drinks are full of sugar and ineffective. Here's what you need to know about energy drinks and how to pick an energy bar that will work.

Are energy drinks a good source of energy? No. Despite their exotic-sounding ingredients, what you're really getting is sugar and often a hefty dose of caffeine.

• These days, it's not just New York City that never sleeps. If the popularity of so-called energy drinks is any indication, lots of people have scaled back their shut-eye.
• The various concoctions contain a wide array of ingredients, including herbs, amino acids and other natural compounds with purported health benefits. But many of these products have two ingredients in common: sugar and caffeine.
• Keep in mind that energy is another word for "calories." Sugar is a source of calories, so technically it provides energy.
• Caffeine provides temporary energy since it increases alertness and seems to rev up energy systems in the body. Some energy drinks have as much caffeine as a shot of espresso.
• The beverages may contain sources of caffeine even if caffeine's not listed on the label — guarana, yerba mate, green tea extract and other herbs are natural sources of the chemical. Many drinks also contain the amino acid taurine, which may enhance the effects of caffeine, though this has not been proven.
• A big dose of sugar and caffeine may snap you out of midday doldrums, but nutritionists agree there are better ways to stay well supplied with energy: eat a balanced diet, exercise regularly and yes, get plenty of sleep.

If you like the convenience of energy bars, shop carefully to find one that gets the job done right. Look for a bar with ingredients that fall within the ranges below.

• Protein (5 to 15 grams): A bar without enough protein won't keep you full for long.
• Carbohydrates (20 to 50 grams): Choose a bar with a lower carb content if you want a snack to satisfy your appetite; go for more carbs if you want a pre-workout energy boost.
• Fibre (2 to 5 grams or more): Along with protein, a good dose of fibre helps keep hunger at bay.
• Calories (No more than 250): If you're using an energy bar for a light snack, keep calories below 200.
• Fat (5 grams or fewer): Fat should preferably be monounsaturated or polyunsaturated. Avoid bars with saturated fat and trans fat/hydrogenated oil.

Overall, if you're looking for a quick way to boost your energy, try an energy bar instead of an energy drink. They're generally healthier and more likely to give you the boost you need.