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Energy Bars
For athletes, reasons for using these products are
typically based on their convenience and potential
performance-improving effects. An important point to remember
is that because many bars, drinks and gels are considered dietary
supplements, they are also subject to the less stringent regulation
demonstrated within the supplement industry since the passing of
the Dietary Supplements Health and Education Act of
1994. When it comes to choosing an energy bar or gel, the
most important things to know are what is in it and how it
works.
Energy Bars
and Gels
Bars and gels provide a quick and easy means of
supplying the body with calories and micronutrients (vitamins and
minerals) when conventional foods are not available or
feasible. Since swimmers have many races in the morning when
they may choose not to eat, and an overnight fast would force them
to compete in a partially glycogen-depleted state, bars, drinks and
gels may provide a compact, more tolerable “meal”
substitution.
Energy bars fall into 3 main categories, depending
on their nutrient composition:
High Carbohydrate Bars (>30 g
carbohydrate)
High Protein Bars (>12 g
protein)
Mixed Bars (usually >20 g carbohydrate, >10 g
protein, 2.5-10 g fat)
High carbohydrate bars provide the fuel needed for
tough endurance workouts. High protein bars are often
promoted for post-workout recovery. Mixed bars make a healthy
snack during the day when time is short and hunger is big, but
avoid mixed bars immediately before and during workout, as the
higher fat content may slow digestion and/or upset your
stomach. The same applies for bars that are high in fiber
(>5 g).
Gels are typically high in carbohydrate (>30g)
and low in fat (<1g) and protein (<12 g). They include
mainly simple sugars, as opposed to complex carbohydrates.
Since simple sugars reach the bloodstream faster than complex
carbohydrates, which take longer to digest and be absorbed, gels
are typically used in situations when carbohydrates are needed
quickly. For swimmers, breaks between sets present an
opportunity to provide the body with the energy (carbohydrate) it
needs for long workouts.
In addition to the convenience factor, many energy
bars and gels have direct scientifically proven benefits both
during and following exercise. The two basic
reason why researchers suggest that athletes turn to these types of
fuels is energy provision (bars, drinks,
gels).
The Final
Word
To help guide your athletes in their selection and
use of bars, drinks and gels, offer these
tips:
Check for
Effective Ingredients in Drinks!
The post-exercise rehydration drink should contain
Carbohydrate (30-80 g/L), Sodium (400-1000 mg/L), and Potassium,
Chloride in small quantities. If a drink does not contain
these ingredients, it may not be effective in providing energy and
maintaining hydration.
Drink Water
with Bars!
Drink at least 8-16oz (about 1 water bottle full)
of water along with every energy bar you eat. For each packet
of gel, take about 4oz of water. This helps keep your body
hydrated while helping with the digestion of the product and the
absorption of its contents.
Experiment!
Swimmers will differ in their preferences when it
comes to flavor, texture, palatability (feel of food in the mouth)
and digestive tolerance. Test energy bars and gels in real
life settings. Do not wait until meet day to
take your first bite. In doing this, you risk experiencing
adverse effects, which could include, but are not limited to,
nausea, cramping, and unanticipated bathroom
visits!
Beware of
Extra Stuff!
Many manufacturers claim that the extra vitamins
and minerals they have conveniently added to their product are
critical for the energy boost. The fact is that the energy a
swimmer gets from a sports bar or gel comes from the calories it
provides. While the importance of vitamins and minerals for
proper body functioning cannot be denied, adequate amounts of these
nutrients can be obtained by consuming a variety of foods from all
of the foods groups on a daily basis. In addition, many of
the “extra” ingredients supplied in these products may
not be ones a competitive athlete wants or needs to
ingest. Be extra cautious of herbal
ingredients.
Read the
Ingredients!
This tip is simple, but it is extremely
important! You must be aware of what you are
eating. Pay particular attention to the ingredients list on
every individual package, and avoid products that may
contain substances that you know or even think may appear on
the prohibited substance list. Sometimes fortified products
contain even more than what actually appears on the
list. It is possible. It does
happen. It is your
responsibility.
Eat
“Real Food!”
Use energy bars and gels only to compliment a
well-balanced diet when energy demands are high and “real
food” is not an option.
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