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Halloween Week: Let’s Talk About Bars


Halloween Week: Let’s Talk About Bars

Halloween is coming up, and you probably have stocked up on candy bars for Trick or Treating. As much as I love a good chocolate bar (and I bet you do too!), we are going to focus on that elusive, all-in-one meal/snack bar that can be your go-to for those on-the-go days. There are TONS of meal bars on the shelves marketed toward athletes, touting natural ingredients, and a million other claims. It is really hard to decipher what bars can be useful to you in everyday life.

First thing about bars is that you need to be mindful about when you use them and how you are using them. There is no magic bar, shake, or other meal replacement out there that is going to fully replace most meals in your diet. Even if you have a great bar made from all-natural ingredients, your diet needs variety that a bar cannot provide to you. Also, bars often taste so good that you find yourself grabbing them ALL the time…and those unnecessary snacks add up fast.

That said, when you lead a busy life, it is very beneficial to have a bar on hand for those times when you just cannot make a sit down meal or snack happen otherwise. The bar I am loving these days is Repp. CTOWN’s own Stu Deal is the cofounder of Repp. I love the Repp bar for 3 simple reasons:

  1. The bar has 6 REAL ingredients – no binders or fake sugar in this guy! The ingredient list is fantastically simple: organic dates, organic cashews, almonds, organic clover honey, cherries, pea protein powder.
  2. The bar has 8 grams of protein. A lot of bars made only with real ingredients have very little protein. As active people, you need a bar with at least 7 grams of protein. Why the emphasis on protein? Research shows that when you spread out your protein intake throughout the day, you have build muscle more efficiently than having the majority of your protein at one or two meals.
  3. They taste DELICIOUS! Have you ever had a bar that tasted dry, chalky, and well, fake? Not the Repp bar. It is like a cookie, but jam-packed with healthy fruit and nuts.

The Repp bar is a great foundation to a meal on-the-go, and an excellent snack for someone with an active lifestyle. The first three ingredients – dates, cashews, and almonds – give the bar the fiber and protein you need to feel full and fuel up. Also, the bar has pea protein powder for additional protein. Most bars contain whey or soy protein powder, and people with milk protein and soy allergies or intolerances cannot eat them. The Repp bar is good for anyone.


Check out the scenarios below. Next time, have a Repp bar ready!

Scenario 1: Your day is jam-packed with meetings, and you have to lead a conference call during the lunch hour. What to do? Use the Repp bar as the foundation of a healthy, on-the-go lunch. The key here is making sure you have additional fiber-rich or protein-rich foods to accompany the bar. Protein and fiber will help you stay full by taking longer to digest, therefore promoting satiety. Try out these pairings for a healthful meal on-the-go:

Repp bar + 1 oz jerky (I love the Krave Jerky – no nitrates or nitrites, and they use herbs and spices to flavor the jerky)

Repp bar + 1/2 cup carrots (what is easier to throw in your bag than carrots? Get in your veggies along with your bar!)

Repp bar + 3/4 cup plain greek yogurt (crumble the bar on top of the yogurt for an easy parfait)

Repp bar + string cheese (throw two things in your bag, and you are out the door)

Repp bar + hardboiled egg (you can buy hardboiled eggs in the store these days. No excuses!)


Scenario 2: You just busted your butt lifting and doing a brutal 15 minute Metcon. It’s 5:30pm, and dinner won’t be ready until 7pm. You need to eat something now!

When you work out for 60 minutes or more, you should be refueling within 60 minutes after your workout with a snack or meal containing protein and carbohydrates. The carbohydrates are absolutely essential because you just depleted your blood sugar stores during your workout. The protein is needed to rebuild and repair your muscles. The ideal ratio of carb to protein in your recovery meal or snack is 3-4 grams of carbs: 1 gram protein. The Repp bar has 3.6 grams of carb: 1 gram of protein, making it the ideal pick-me-up snack after an intense workout. Remember, this is a snack, and you will continue to refuel with dinner later in the evening.

Check out the Repp bar at or purchase at CTOWN!