What are some examples of food or energy products I can eat during long training sessions?

Energy bars

Energy bars are packaged and textured along the lines of a chocolate bar. They often contain between 40-50 grams of carbohydrate and are typically a mix of ingredients that are primarily carbohydrate rich with small amounts of protein and fat.  Bars that target before or during activity tend to stay away from fat and carbohydrate as those macronutrients are harder to digest especially during effort when the digestive system is not overly active.  Energy Bars that target post workout or race nutrition are often much higher in protein, perhaps some essential fatty acids and of course carbohydrate to replace what you may have lost during exercise. Energy bars usually cost $1.99-$3.99

Gels

Gels more typically focus on during activity nutrition.  They are usually carbohydrate rich and provide little if any protein or fat content.  Gels are very concentrated semi-liquid concoctions that have the consistency of runny icing sugar. Gels often come with the recommendation to consume with water and for good reason.  If the concentration of sugar is too high it can be hard for the gut to absorb. Gels typically contain 20-30 grams of carbohydrate per package and usually cost $1.50-$3.00

Drinks

Energy drinks are often offered in before, during and after formulations. Energy drinks typically contain between 35-50 grams of carbohydrate per 700ml serving.  Energy drinks either come as ready to drink or in powder form that you mix with water. Mixing these energy drinks to the specifications identified is incredibly important because it usually correlates with a concentration that is most appropriate for optimal absorption. Energy drinks typically cost $1.99-$3.99 per serving. There are many main stream companies like Gatorade and Powerade but also dozens of smaller highly functional companies that offer great products like Infinit, Eload and GU.

Here are some examples of companies that offer before, during and after training or competition nutritional products

Companies that offer “before” products

PowerBar

Vega

Cliff Bar

GU

Infinit Nutrition

Eload

 

Companies that offer “during activity” nutrition

PowerBar

Vega

Cliff Bar

GU

Honey Stinger

Infinit Nutrition

Eload

 

Companies that offer “post activity” nutrition

PowerBar

Vega

Cliff Bar

Honey Stinger

GU

Infinit Nutrition

Posted in: Nutrition