Seemingly everywhere we look, new products are being advertised to athletes, each with the promise of improving performance, supplying greater amounts of energy, and reducing recovery time. However, not every product is created equally, or is right for every athlete. As a beginning or veteran runner, which products are right for you, and which should you avoid?
Energy Bars
Perhaps the most ubiquitous item in a runner’s arsenal is the energy
bar. The sports nutrition industry is
booming, with a number of bar varieties, flavors, shapes, sizes, and
ingredients available. These bars range
from 200 – 400 calories, and are meant to be consumed before or during
exercise. Typically high in simple
carbohydrates in order to provide quick bursts of energy, ingredients such as
simple sugars, syrups, and caffeine are the norm. For the beginning runner, energy bars are
generally not necessary since they often provide more calories than are being
burned. Instead, beginners should opt
for whole food sources of energy such as apples, bananas, or whole grain
bread.
Protein Bars
Protein bars, which typically contain 10 – 20 g of protein, are mean to be
consumed post-exercise to repair damaged muscles. Most often geared towards athletes such as
weight lifters, protein bars are commonly consumed by athletes wishing to add
bulk to their frames. Protein sources
include soy, whey, or pea proteins, each of which may be problematic for people
with certain food allergies. Like energy
bars, protein bars also contain excess sugar and carbohydrates, which is not
necessary for runners completing runs shorter than 12 – 16k.
Alternative Bars
A number of companies are promoting bars deemed “alternative” to traditional
energy or protein bars. These bars
contain fewer ingredients, are lower in calories, and are from whole food
sources, such as dates, nuts, and fruit, without added ingredients like cane
syrup or brown rice syrup. Alternative
bars provide protein, carbohydrates, and fiber, and are highly recommended for
beginners who seek a quick and easy snack before or after working out.
Energy Gels and Chews
When walking into a local running store, one may be overwhelmed by the
multitude of prepackaged gels, gummies, and jelly beans available. These items, found in every flavor, are
necessary for athletes exercising for 90 minutes or longer. Containing a number of simple sugars such as
maltodextrin, dextrose, and sucrose, as well as caffeine, gels, chews, and
beans are meant to quickly replenish glycogen stores in spent muscles to fuel
sustained efforts. These items are not
necessary for beginning runners.
Electrolyte Replacement Drinks
When an athlete sweats, he or she loses minerals such as potassium and sodium, both of which are necessary for everyday functions, including cardiac and neurological processes. Every runner can benefit from replacing lost electrolytes during and after exercise. However, beginning runners should look for products that are low in unnecessary ingredients, such as added sugars. A multitude of hydration solutions are available in many forms, such as powders and effervescent tablets, that can replenish lost electrolytes without unnecessary calories.
In addition to all of our running inspired articles we also have an excellent eBook (PDF) format for download available. Here is the link to our running eBook that is chock full of helpful running information for beginners. Enjoy!