By Heather (Hedrick) Fink, M.S., R.D. — Assistant Director of Educational Services at NIFS and a registered dietitian
When was the last time you had a “cool blue” beverage, a packet of “Gu,” or a “Prozone” bar for lunch or a snack? For most people, this sounds like a meal prepared by Spock in a science fiction movie. However, to fitness enthusiasts and athletes, sports drinks, bars and gels have become as popular as “fast food“ to help increase performance.
Sports Drinks
Sports drinks are formulated to help prevent dehydration and provide carbohydrate to sustain energy levels during activities lasting longer than an hour. For shorter activities, water is the preferred beverage. When selecting a sports beverage, choose a brand that provides 50–80 calories per 8 ounces of fluid, such as Gatorade, Powerade or Allsport.
Sports Bars
Sports bars provide a quick, easy snack when food is scarce but are not intended to serve as a meal replacement. High-carbohydrate bars are appropriate for endurance training. High-calorie bars are useful for gaining weight. High-protein/high-fat bars keep an appetite suppressed longer and are suitable for in between meals. A plain bagel or a bagel with peanut butter and jelly can be equally convenient as a sports bar, with similar nutrition, for a smaller price.
Sports Gels
These thick carbohydrate pastes are considered another “fast fuel.” With approximately 100 calories and 25 grams of carbohydrate per pack, sports gels are very similar to 2–3 tablespoons of jelly. Gels are useful during endurance events lasting longer than 90 minutes, do not need to be chewed and are formulated for easy digestibility. Be sure to drink plenty of fluid when consuming sports gels.
For individuals who are trying to lose weight, do not forget that sports drinks, bars and gels can increase your daily calorie intake. Also, remember that nothing can take the place of a balanced diet, appropriate training and adequate rest to increase your athletic performance.
For additional information please contact NIFS at 317.274.3432.