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The gooey power bar used to be the only one out there. Its’ purpose was to enhance an athlete’s performance. Now the $3 billion industry is seducing us with slick advertising, innovative marketing and an array of taste tempting energy bars. But will the average person get a boost from wolfing one down or is a bagel just as effective?

Simply put, the word “energy” on a label means that the food provides calories; not that devouring it will make you more energetic. You would never guess from the bright enticing wrappers. Whether you’re consuming these bars for convenience, additional nutrients, or to rev your engine, you need to read and compare the nutrition facts information on each label.

Some bars are high-calorie but low fiber and protein. Many are overly fortified, so you could ingest too much of some nutrients such as vitamin A and iron. Don’t buy a bar with more than 100 percent of your recommended daily allowance. Of course, raw, unprocessed ingredients with no added sugar like nuts and fruits would be your best choice.

Other considerations are:

• Low saturated fat: Less than three grams.

• High fiber: At least three grams.

• No trans fats or hydrogenated oils.

• Moderate sugar: Less than 18 grams.

Some of the top picks for a snack at work:

• PowerBar Pria Complete Nutrition bar — 11 grams of protein, 170 calories.

• Clif’s Mojo fruit nut crunch bar — 10 g protein, 200 calories, yummy flavor.

• Clif’s Nectar bar — All organic, delicious, 4g protein, 160 calories.

Energy for your workout:

• PowerBar Harvest — Contains whole grains, natural sweeteners, 16 essential vitamins and minerals, seven grams of protein, 240 calories.

• Luna Bar — Marketed to women, but men crave them too. Crunchy, containing soy protein, 22 vitamins and minerals (including iron and calcium), 10 grams of protein, 180 calories (the lemon zest is my favorite).

• Clif Bar — The original crunchy and chewy real food bar. They contain soy protein, 23 vitamins and minerals, are wheat and dairy-free, 12 grams protein, 240 calories.

• Gatorade Energy Bar — Also crunchy and chewy, with essential vitamins and minerals (including antioxidants), plus a blend of high and low-glycemic carbohydrates, 8 grams of protein, 260 calories.

• Fig Newtons (four cookies) — Does the same thing for less money. Real food texture and taste, digestible, little fat, two grams of protein, 220 calories.

Your hard workout:

If sustained energy is what you want, a low-glycemic-index (GI) bar will keep your blood sugar even through the duration. Since you avoid the sugar high and low (from a sweeter bar), you won’t crash halfway through your workout. The following bars balance carbs, protein, and fat so that you will have a maintained energy release: Solo bar, Balance Gold Bar, PowerBar’s Nut Naturals, Pro Bar.

For training less than 45 minutes, experts suggest you stick to the quick energy type instead of the slow-release kind that the low-GI bars supply. Previous suggestions would suffice. Then again, so would a bagel, peanut butter sandwich, granola, or trail mix.

If a competition is in your future, an energy bar is recommended 30-45 minutes prior to the race but drink 12-14 ounces of fluid in addition to aid digestion. During an endurance event (more than 90 minutes), take a bite of bar every 20 minutes. Combined with a sports drink, this should supply enough energy to get you across the finish line.

Bottom line: do we need energy bars for “energy?” No, but if convenience is a factor or if it’s a candy bar replacement: yes. If you are an athlete, various bars provide essential nutrients to possibly enhance performance, which you already know.

Everyone! Read the nutritional information on the wrapper. Don’t be seduced by what is promised.

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Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.