Energy Bars
Mad cow triathlete, Carol Rewick is a consultant dietitian for fitness clubs,
corporate wellness programs, media, and personal clients. Carol offers more
than a decade's experience providing counseling on a variety of nutritional
topics. She is also co-founder of Runningforwomen.com - an excellent
resource for healthy lifestyles
Eating and drinking during exercise can eliminate dehydration, stabilize blood glucose levels, and retain muscle glycogen (carbohydrate in our muscles) thereby improving endurance.
In the 1980's, the PowerBar â was developed and an entire energy bar industry began. Since then many bars have hit the market and are eaten by many active individuals. In general, energy bars are used for runs lasting longer than an hour. They can be eaten before, during, and after a run and should be consumed with water to aid in digestion and absorption.
BEFORE A RUN - Eating carbohydrates before running helps maintain blood sugar levels and helps fill up muscle glycogen stores. This delays the onset of fatigue and increases endurance. Bars high in carbohydrates can be consumed 20 minutes to an hour before a run. If you choose to eat a bar prior to running, pick one that has more than 35 grams of carbohydrate with five grams or less of protein (no more than 10 grams) and 5 grams or less of fat. Protein and fat delay stomach emptying and slow digestion preventing the bar from providing a source of quick energy. Examples are Clif Bar®, PowerBar® , and You Are What You Eat® bar
DURING A RUN - Carbohydrates consumed during a run have been shown to improve performance. During your run, you need 30 - 60 grams of carbohydrate per hour of exercise. This is the amount in one energy bar. Look for a bar with 5 - 10 grams of protein, 4 grams or less of fat per 230 calories, and 5 grams or less of fiber. (Fiber also slows digestion.) Remember to drink at least 4 oz. (1/2 cup) of water with each bite of your bar. Do not use sports drinks with bars or you may overload on carbohydrates. This can cause stomach upset and delayed absorption. Similar bars to before a run (above) will be fine.
AFTER A RUN - Carbohydrates eaten after a run serve to replenish muscle glycogen stores so you are re-fueled for your next run. The body's mechanisms for making glycogen are at their prime immediately after a workout (within 1-2 hours after finishing). After a run, choose a bar with a little more protein since protein may help repair muscle fibers and help you recover more quickly. The "40-30-30" ratio bars offer less carbohydrate and moderate amounts of protein and fat. Examples are PR Bar® , Balance Bar® , and Balance Outdoors® .
Can I use "real food" in place of energy bars? Absolutely! Energy bars, also known as "performance foods," are simply more convenient than bagging your own goodies and making sure they contain the recommended amounts of carbohydrates, protein, and fat. Foods that are nearly 100% carbohydrate and that offer 25 - 50 grams of carbohydrate per hour include: 2 - 5 fig bars, 2 large Bavarian hard pretzels, 25 - 30 jelly beans, or 2 bananas.
Practice, Practice, Practice!! Always try a bar or sports drink prior to a big race or event. Practice using them on a few training runs and see how your body tolerates them. Enjoy your Energy bars and run strong!