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It’s conventional wisdom that what you eat before, during, and after exercise effects both performance and recovery. So it’s no surprise that energy bars and gels have become an $80 billion global industry, one that has grown by nearly 10 percent in the U.S. in each of the past two years. With such a saturated market, it can be impossible to distinguish between what’s good for you and what’s little more than a fancy Rice Krispies treat. After exhaustive testing, these passed the bar.

Best For: Recovery

Picky Bar

Studies show that a four-to-one ratio of carbs to protein, the same one found in Picky Bars, is optimal for restoring glycogen in tired muscles. Even better: they’re made with easy-to-digest whole organic foods like dates, apricots, and sunflower seeds. $3; 
Calories: 200 | Protein: 7 grams | Carbs: 28 grams

Chia Pod

The omega-3’s in pudding-like Chia Pods help muscles recover faster. Plus, each of the eight flavors—including dark cacao and lemon and date—is blended with metabolism-boosting coconut milk and cinnamon, a natural anti-inflammatory. $3; 
Calories: 160 | Protein: 3 grams | Carbs: 19 grams

Best For: Endurance

Pure Bar

Fruit, nuts, and not much else. Gluten-free organic Pure Bars are high in antioxidants from cherries, walnuts, and blueberries. And they’re small enough to fit in the pocket of your running shorts. $2; 
Calories: 200 | Protein: 6 grams | Carbs: 25 grams

Enduro Bites

Endurance athletes are methodical about timing every calorie ingested. With that in mind, dairy-, gluten-, and soy-free Enduro Bites come in four 100-calorie pieces per pack. $5; 
Calories: 400 | Protein: 2 grams | Carbs: 18 grams

Best For: A Quick Lift

Bearded Brothers Energy Bar

Raw-food energy bars are usually a bit dry and heavy. But Bearded Brothers smashes together organic dates, cashews, and chia seeds in five flavors for a fine-tasting, quick burst of energy that doesn’t result in a crash later. $3; 
Calories: 240 | Protein: 7 grams | Carbs: 30 grams

Exo Protein Bar

The main ingredient, crickets, is high in protein, iron, and calcium. And because the insects are ground into flour, the cacao nut bar actually tastes like a brownie—one with 20 grams of healthy mono- and polyunsaturated fats from almonds and flaxseeds. $3; 
Calories: 300 | Protein: 10 grams | Carbs: 23 grams