I like to have an energy bar after a workout, but I haven't been able to find one that has the right combination of nutrients and still tastes good. Any recommendations?

First, a word about bars: Beware. It's easy to munch down all the calories you just burned during your workout with just one.

Some have too much fat, protein and sugar - as much as or more than your garden-variety candy bar. Some bars should be eaten by elite athletes or bodybuilders and not the average exerciser.

The American Council on Exercise lists eating high-energy bars during workouts of less than two hours as one of its top 10 most common mistakes. High energy often means high calorie.

On the other hand, if you're using a bar as a meal replacement, make sure it has sufficient protein, carbs, fat and calories - less than about 250 isn't going to keep you satisfied long. And don't be fooled into thinking that all the protein in those bars will magically turn into muscle when you work out.

Pig down more protein than you need and it's going to wind up around your middle. And beware of too much iron and fat-soluble vitamins such as A and D.

There are literally dozens of different formulations and flavors to choose from, but read the label carefully. If you still can't find anything that tickles your taste buds, make your own bar at home or build a bar online.

The Web site youbars.com allows you to create your own energy bar by picking from a list of ingredients, including six different kinds of nut butters, four different proteins, an orchard of dried fruits and all the nuts and seeds you'd ever want. There are even add-ins such as carob powder and organic granola, and infusions of extra vitamins and fiber.

Ryckmanl@RockyMountainNews.com

Here's a tasty energy bar that costs a fraction of the store-bought variety.

Fruity Energy Bars

Makes 24 bars

2 cups whole wheat flour

1/2 cup ground flaxseed

1 teaspoon baking soda

1 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 cup butter

1/2 cup natural cane sugar

2 eggs

1/2 cup honey

1 teaspoon vanilla extract

3 cups old-fashioned oats

1/4 cup applesauce

1 1/2 cups coconut

1 small apple, peeled and chopped

1/2 cup raisins

1/2 cup chopped, dried dates

1 cup chopped walnuts or almonds (optional)

* In mixing bowl, stir together flour, flaxseed, baking soda, salt, cinnamon and nutmeg.

* In a separate bowl, beat butter and sugar.

* Add eggs, honey and vanilla.

* Slowly add dry mixture to wet mixture and beat together.

* Stir in oats, applesauce, coconut, fruit and nuts.

* Drop spoonfuls onto baking sheet.

* Bake 12-14 minutes at 350 degrees.

Nutritional information per serving: 218 cal., 8 g fat (5 g sat), 28 mg chol., 34 g carb., 26 g pro., 4 g fiber, 77 mg sodium.