Got a Long Workout? What to Eat During Your Run, Ride, or Hike to Stay Energized

With the cooling temperatures and the main marathons in Chicago, Berlin and New York, this is the ideal moment to engage in a bicycle ride, a race or another endurance activity longer than usual. As you beat the kilometers, it is essential to remain energized.

“The packaging of a carbohydrate -based snack can make a difference Between finishing strong or struggling on the last kilometers, “said Jena Brown, RD, CSSD, Endurance dietitian and owner of Victorem PERFORMANCE NUTRITION in Texas Health.

But with so many options there – ranges and gels specially formulated with Rice Krispies treats – How can you choose the best fuel to make you pass your training? Here is what three sports dietitists had to say.

Many people eat before a training session, but that does not always provide enough fuel if you plan to exercise for more than 75 minutes, Explained Brown.

For long training sessions, muscle glycogen – your carbohydrate fuel reserve – rises to low, which can cause early fatigue or even low blood sugar. (On the track, the athletes call this good.)

So during training, You will need more carbohydrates to restore your energy, According to Allison Childres, PHD, RDN, LD, CSSD, sports dietitian and associate professor in the Department of Nutritional Sciences at Texas Tech University.

“Research shows that The carbohydrate intake during the endurance exercise improves the time of exhaustion, power and mental concentration “,” Childress said Health.

Above all, she added, it is also crucial to drink water during a snack during a long drive; Eating carbohydrates without liquids can cause gastrointestinal problems and delay the supplies of supplies your muscles need.

When you head for a long drive, there are a number of snacks rich in carbohydrates that you can consider adding to your pocket or bag.

Whole foods

If you are looking for something with enough carbohydrates to feed yourself in the workplace, there is a good chance that you can Stay simple and find something in your pantry that corresponds to the invoice.

The best options are portable and digestion carbohydrates that contain minimum quantities of fat, protein and fiber, said Childress, as these can slow down absorption and possibly trigger cramps. She said it may include:

• Bananas: They are rich in glucose and potassium, a natural electrolyte to keep you hydrated.
• Dates: They contain both glucose and fructose – two sources of simple carbohydrates that directly energize your muscles.
• Dried fruits (like raisins or figs): Containing natural sugars, dried fruits make a rapid and effective source of carbohydrates.
• Apple compote bags: It is an option of low fiber carbohydrates which is also easily wrapped.
• Boiled potatoes: When they are peeled and slightly salty, they act both as a good source of carbohydrates and sodium, a natural electrolyte that will help you keep hydrated.

Bars

Bars specially formulated for athletes are a popular choice – they are portable, often at a reasonable price, and come in many tastes and textures.

If you plan to nibble on a longer training, Choose a low fiber bar rich in carbohydrates, Laura Kruskall, PHD, sports nutritionist and director of the nutrition services program at the University of Nevada, Las Vegas, said Health. Bars rich in fat and high fiber can trigger annoying gastrointestinal symptoms.

These bars can be excellent snacks in the middle of training, but there are some potential drawbacks:

• The bars should be chewed and swallowed, Which may not be the most practical option (especially if you try better staff).
• Bars often lack electrolytes, Like sodium and potassium, which are lost while you sweat, Kruskall said. “It is important to replace carbohydrates, electrolytes and liquids during the exercise that cause losses,” she said.

Gels

“During high intensity or long -term exercise, The goal is to get out of the fuel from your stomach, blood circulation, brain and muscles as quickly as possible, “said Brown. Gels are doing a great job of this, She added.

Even if they are an excellent source of fuel, it can be slightly more difficult to find gels with a texture and a flavor you like (or can stomach).

Some gels are sticky, thick, too sweet or difficult to swallow without water, while others can cause gastrointestinal symptoms for some people, said Brown. SO Finding a gel that works for you can take some experimentation.

When buying gels, Brown recommended:

• The purchase of gels containing several sources of carbohydrates – such as glucose and fructose – to improve digestion and absorption.
• Avoid products that contain artificial sweeteners and colors.
• Find other electrolyte replacement sources because not all gels have them.

Gum

“Energy masks” offer fast digestion carbohydrates that are easy for the stomach, According to Brown. They can also help you satisfy yourself and delay hunger while you are doing the exercise, she said.

There are, however, a few things to keep in mind before trying energy masts, however. Unlike gels, they can be a less practical option because they must be chewed.

Brown also said that it was important to buy gummies that do not contain artificial food shades, preservatives or artificial sweeteners, and to find brands tested and certified by a third -party agency, such as the NSF certified for sport or informed sport.

Less traditional (and sweet,) options

Sugar is the most basic type of carbohydrates, so can candy and sweet treats feed your long training? According to athletes on social networks, the gumnous clusters of the Nerds and the treats Rice Krispies will do the trick.

Kruskall is not in disagreement –Regarding candies in particular, she said he can provide you with the carbohydrates you need during a training session. In addition, “candies are likely to be cheaper” than your gummies, gels or bars, she added.

It’s a similar story for Rice Krispies treats“The combination of” rice cereals with marshmallow provides digestion carbohydrates, making it an easy and quick energy source, “said Childrade.

Some athletes could even find them more attractive than candies, because Rice Krispies treats can be easily transported and not melt or harden when exposed to heat or cold, she explained.

But the gumnous clusters of the Nerds and the treats of Krispies Rice have the same trap –The two lack vitamins, minerals and electrolytes which are often in snacks designed specifically for training, Childress and Kruskall explained.

In addition, these candies and others may not also maintain your energy, especially over long periods. So if you choose to follow this path, Childress recommended that you associate your treat with a more substantial source of carbohydrates that contains electrolytes, as one of the snacks listed above.

There are advantages and disadvantages for each type of training fuel, and The choice of the best for you should depend on the cost, the type of activity, the gastrointestinal sensitivity and the personal taste.

At the end of the day, the best snack is the one you will eat and appreciate. “Several times, palatability is what guarantees that athletes really get the fuel they need,” said Childrade.

Whatever snack you choose, make sure you feed your body when you get longer training. Listen to your body – light aid, fatigue or mental fog are clues that your body needs more carbohydrates, Explained Brown. In addition, pay attention to environmental factors such as heat and humidity that can increase your fuel and liquid needs, added Childrade.

But, as a general rule:

• Reach your snack when you reach the brand from 75 to 90 minutes, Recommended brown.
• Aim to consume around 30 to 60 grams of carbohydrates per hour of exercise, said Kruskall; However, ultra-endurance athletes may need 90 grams per hour, noted Childrade.