If you are an avid runner, you know that what you eat as
well as the timing of when you eat affects your performance. Here are a few tips and ideas for
energy bars for pre, during and post runs.
Pre or Mid Run Boost
For a little energy boost, find a
bar that contains maltodextrin.
This is a form of carbohydrate that is digested and absorbed quickly by
the body. It will deliver a quick
boost of energy, and it is also easier on the stomach compared to concentrated
glucose found in some sports drinks.
• Try
Power Bars Fruit Smoothie Energy bar – contains maltodextrin, 43 g crabs and
220 calories. Low in fiber so
gentle on stomach.
Mid to Lon Run
During any run over 1 hr, your body
needs a source of energy in the form of carbohydrates. You want something easily digestible
and that breaks down slower, delivering a long wave of energy vs a short burst. Look for a bar that contains honey. Honey contains the 2 carbohydrates,
glucose and fructose. Fructose is absorbed slowly and glucose is fast
acting. Studies show that
consuming these 2 together increases energy and improve performance.
• Try
Honey Stingers Waffle -21 g carbs, 40% iron DV (helps transports oxygen to
muscles)
Lunch Replacement
If you are too busy to eat a real
meal, look for a high calorie bar (300-500), 9 or more grams of protein, and
high fiber carbs such as seeds, oats and dried fruit.
• Try
Probars old School PB&J
Post Run Immunity
Boost
The more intense your workout, the
more antioxidants you need to help with recovery. Look for bars high in antioxidants; these will contain nuts
and dried fruits.
• Try
Kinds Dark Chocolate Cherry Cashew Bar OR Lara Bar Uber Cherry Cobbler Bar
Long Run Pain Relief
Studies show that caffeine can help
the body much like ibuprofen. It’s
believed that the caffeine blocks the brain’s receptors for adenosine, a
chemical released in response to inflammation.
• Try
Clif Bar Cool Mint Chocolate Chip – contains 50 mg caffeine, eat half bar per
hour of running
Post Workout Recovery
Look for a bar that is rich in
carbs (you want to eat about half your body weight in carbohydrates after long
and intense runs) and 5-10 g protein, 200 calories, eat within 20 minutes after
run.
• Try
Balance Bars Chocolate Mint Cookie Crunch
Estelle L. Benoit, RD, LDN
Source: runners world