When you participate in aerobic exercise, including running, swimming or bicycling, you burn calories for energy. You can probably get enough calories from your regular diet to support your aerobic exercise, but if you are feeling tired or losing weight, you may need an energy supplement. A sports nutritionist can help you develop a diet plan and give you advice about choosing an energy supplement if you need one.
Before Aerobic Exercise
Before an aerobic workout, you want to be sure that you get enough calories to fuel your workout. Calories come from carbohydrates, protein and fat, but Iowa State University states that your energy supplement should be high in carbohydrates but low in protein and fat because protein and fat take longer to digest. Also, avoid high-fiber energy supplements because dietary fiber can give you an upset stomach during exercise. Take in plenty of water during the hours leading up to your aerobic exercise.
After Aerobic Exercise
When you exercise, you use up stores of glycogen, a type of carbohydrate, that is in your muscles. To replenish your glycogen as quickly as possible, try to eat within 15 minutes of finishing your workout. Iowa State University Extension recommends that you get some simple carbohydrates from sources such as fruit or fruit juice. You can also use an energy bar or sports drink. Within 2 hours of your aerobic exercise, eat an energy supplement or meal that promotes muscle recovery by having a ratio of about 4 g of carbohydrates for each 1 g of protein.
During an Event
The best approach for keeping your energy up is to be well-fueled when you start the event. If the event lasts longer than 90 minutes, you can take a high-carbohydrate energy supplement that is in an easily digestible form such as sugars in a sports drink, energy gels or bars. For hydration, Iowa State University warns that most people do better if they only have water instead of a caloric sports drink if the exercise session or competition lasts no more than 90 minutes.
Energy Drinks
If you are feeling tired, an energy drink may be a tempting option. Many varieties claim to make you feel alert and active, and some are calorie-free, so you don't have to worry about gaining weight from your energy supplement. However, the Mayo Clinic warns that these drinks may have caffeine or herbal ingredients, and dehydration is a potential side effect for athletes. A healthier approach to increasing your energy may be to get enough sleep and eat a nutritious diet.
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