You might find that, after an hour or more of heavy workouts, you begin to tire out and lose energy. If that's the case, you might want to consider energy bars to supplement your diet.

There are many different brands and flavors of energy bars on the market. They vary in nutritional value and overall quality. We can't tell you the best bar. It's something you'll have to determine for yourself.

Choose your bars carefully. If you decide to use energy bars, try different varieties to find out which one works best for you. Experiment during practice or the off-season so you don't risk your performance in competition. Not all energy bars are alike! Consider some of the following:

• Does the bar provide you with an energy boost that improves your performance? Or are you just getting a sugar high that knocks you out when it wears off?
• Is it flavorless and disgusting? Don't stick with a energy bar that you can't stand, or you'll let them sit and go to waste.

• Remember, carbohydrates and proteins have about 4 calories per gram. Fat has about 9 calories per gram. Use those numbers to determine if an energy bar will fit into your diet.

  Does the bar have the things you need? Read labels to see how many calories are in each bar, and figure out how many of those calories come from carbohydrates, protein, and fat. Also, check the ingredient list for sugar. These things are especially important if you are trying to lose weight.
• Any fiber in that bar? Consider the case for fiber in Part 2 of this tip.

Many bars are quite dry. Since your body needs water to process any extra nutrients and carbs in the bar, drink extra water with your energy bar.

Don't substitute bars for real food. Most sports bars offer the same good things that you'll find in regular foods. Eating regular meals fills you up and helps you avoid eating extras that are not good for you. Keep the bars handy for heavy workouts or competition. You might want to eat a bar to keep going in a tournament or a long day of exercise. But stick to the fruits, vegetables, grains and milk if you just have a regular workout.