As a runner, you know that proper fueling is critical for your training and racing performance. Energy supplements such as bars or gels can provide you with calories to get you through your run, and they may be easier on your stomach than fresh foods. Different types of energy supplements serve specific purposes, so choose your energy supplement based on your particular needs. Get your doctor's approval before taking any dietary supplement to make sure that it is safe and healthy for you.
Before You Run
Before a workout, you need a source of energy that is easily digested. If you tend to have stomach discomfort when you eat a full meal before your run, you might find that an energy supplement can give you the fuel you need without causing cramps. Iowa State University recommends getting most of your pre-workout calories from carbohydrates and not having too much fat or protein, since they are slow to digest. Also, do not consume too much dietary fiber, which can cause diarrhea. You can eat or drink an energy supplement from a few hours to within a hour of your workout, depending on your individual tolerance. PowerBar is one of several companies that make products for varied times, and their PowerBar Performance is a pre-workout or pre-race supplement.
After You Run
Eating within an hour after you've finished your run can help you recover for your next session. Foods with a high glycemic index are quick to raise your blood sugar levels, and they help replenish the glycogen in your muscles after a workout. Many energy bars and recovery shakes are high in sugars, which are simple carbohydrates with a high glycemic index. You should also select a post-run energy supplement with some protein for faster muscle recovery; Iowa State University recommends a ratio of 1 g protein to 4 g carbohydrates. PowerBar Recovery is designed with ingredients for post-workout supplementation.
Forms
Bars and shakes are common forms of energy supplements for before or after you run. Bars are convenient because they are light and easy to store in a pocket or bag, but liquid shakes may be easier to digest. Some energy supplement shakes come in powder form that you can mix with milk or water. This allows you to make the supplement as concentrated or diluted as you like. Runners have different preferences and tolerances, so experiment to find out which form works best for you. Gu Energy makes gels that you can try during your workout.
Energy for Racing
According to Iowa State University, you might need an energy supplement during an endurance event that lasts more than 90 minutes. This can be a bar, sports drink or energy gel. Instead of trying a new energy supplement on race day, do your experimenting during training. During a long run, practice using the energy supplement that you are considering using for your upcoming race. By race day, you will know what to expect from the energy supplement, including how it tastes, how much to have at once, how frequently to take it and even such details as how to open the package.
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