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Remember water, bananas and defizzed Coke - the original sports fuels? Maybe not. They’ve been buried by a multitude of engineered sports foods and fluids created by the $2+ billion sports fuel industry! Since the 1970’s, when Gatorade was introduced, this business has mushroomed and continues to expand. PowerBar’s debut in the 1980’s and GU’s debut in the 1990’s bolstered the commercial sports food scene. Since then, a multitude of companies have jumped on the bandwagon to create niche fuels that appeal to a variety of athletes. There’s a product for every dietary need - gluten-free, vegan, kosher, lactose-free, fructose-free... the list goes on.
If you have ever felt confused by the plethora of commercial sports fuels from which to choose, you are not alone. Runners, cyclists and other athletes inevitably ask me "What’s the best energy bar? gel? sports drink?" I only wish I had the right answer! The best choice for one person may be lackluster for another. You simply need to experiment to determine which products are best for your body.
In general, commercial sports foods tend to be more about convenience than necessity. They can make fueling easier, and offer more benefits than you’d get from just plain water. If you are on a budget, take note: A daily quart of sports drink @ $1.59 adds up to more than $570 a year. An equal number of calories from diluted, defizzed Coke might cost only 40¢ a day, $150 a year. (OK, add a pinch of salt, if desired...)
Certainly, there is a time and place for engineered sports fuels, particularly if you are a high-level endurance athlete who exercises intensely. But throughout the day, you should maintain a foundation of wholesome foods in the midst of the engineered choices. That is, you need not drink a sports drink at lunch, nor eat Jelly Belly Sports Beans for an afternoon snack. Be sure you add a few apple cores and banana peels to the litter from engineered sports food wrappers!
Below is a comprehensive (but unlikely complete) list of various types of assorted sports fuels and foods. Perhaps it will help you untangle the jungle of choices. Don’t be swayed by a product’s name; it might be more powerful than the sports food itself...
Gatorade, Edge Energy, Hydro-Boom!, GU2O, CytoMax, Clif Shot Electrolyte, Motor Tabs, Perpetuem
First Endurance EFS, Clif Shot Electrolyte Drink, Hammer Nutrition HEED, Recharge
(Good idea if you plan to exercise for >2 hours in the heat):
Gatorade Endurance, PowerBar Endurance, E-Fuel, First Endurance EFS, Clif Shot Electrolyte Drink, E-Load, Hydro Pro Cooler
Cytomax, Perpetuem, Revenge Sport
Carbo-Pro
(May reduce post-exercise muscle soreness):
Amino Vital, Perpetuem, Accelerade, Revenge Pro
(i.e., lower calorie):
PowerAde Option, Ultima Replenisher, Xtra LowOz, Propel, Nuun
(Test with these during training. They can taste very sweet and are common contributors to diarrhea)
Gu, Carb-BOOM!, Clif Shot, Honey Stinger (all natural), Hammer Gel
PowerBar Gel, Crank Sports e-Gel, ProBoom
Accel Gel, Endless edge, ProBoom
GU Espresso Love, Clif Shot Mocha, Cola and Strawberry; Carb-BOOM Chocolate Cherry, Hammer Gel Espresso, PowerBar Gel Double Latte, Tangerine, Chocolate, Green Apple and Strawberry-banana; Honey Stinger Ginsting and Strawberry
EAS Energy Gel (taurine)
Jelly Belly Sports Beans (a jelly bean with sodium). Clif Shot Bloks (a soft gummi candy in a block), Sharkies (organic fruit chew), SPIZ ("liquid food")
(Carbs with a little protein)
Amino Vital, First Endurance E3, EAS Endurathon, Perpetuem, PowerBar Recovery Drinks, Recoverite, Go Energy Drink, Endurox R4, Gatorade Nutrition Shake, Hormel's Great Shake, GNC’s Distance, Clif Shot Recovery Drink. First Endurance Ultragen
(Concentrated sugar, often with added caffeine):
Red Bull, Rock Star, Monster, Rebound-fx, Full Throttle
(should be eaten for extra energy, not for a meal replacement):
(have no added vitamins or minerals):
Clif Bar, Peak Energy, Perfect 10, Clif Nectar, Clif Mojo, Lara Bar, Optimum, TrailMix HoneyBar, Odwalla Bar, PowerBar Nut Naturals, Honey Stinger Bars, Kashi Bars
PowerBar Harvest, Nature Valley Granola Bar, Quaker Chewy Bars, Nutri-Grain Bar, Fig Newtons
(fewer calories; soy, calcium, iron and folic acid):
PowerBar Pria, Amino Vital Fit, Luna Bar, Balance Oasis
Balance Bar, ZonePerfect
Pure Fit, Lara Bar, Extend Bar
Clif Nectar, Pure Fit, Perfect 10, Lara Bar, Clif Builder’s Bar
Perfect 10, Elev8Me, Hammer Bar, Clif Nectar, EnvirKids Rice Cereal Bar; Omega Smart Bars, Odwalla Bar, Clif Builder’s Bar , Extend Bar
JayBar
Pure Fit, Lara Bar, Hammer Bar, Vega Whole Food Raw Energy Bar, Clif Builder’s Bar, Perfect 10
Balance Bar
Peak Energy Plus
Marathon Bar; Detour Bar
(4:1 carb:pro ratio):
PowerBar Performance
(Your choice of soy, whey, egg, or blended protein source):
PowerBar ProteinPlus, EAS Myoplex Delux, High 5 Protein Bar, Maximuscle Promax Meal, USN Pure Protein, Atkins Advantage, Tri-O-Plex, Clif Builder’s Bar, Detour Bar, Honey Stinger Protein Bar
(offers 10-15 g protein, fiber, some fat, vitamins, minerals-but not really enough calories for a whole meal):
Kashi Go Lean Bar , Balance Satisfaction, MetRx Mr. Big, MET-Rx Big 100 Colossal
Sports dietitian Nancy Clark, MS, RD counsels casual and competitive athletes at her private practice in Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her best-selling Nancy Clark’s Sports Nutrition Guidebook ($23), Food Guide for Marathoners ($20) and Cyclist’s Food Guide ($20) are available via www.nancyclarkrd.com or by sending a check to Sports Nutrition Services, PO Box 650124, W Newton MA 02465.
Nancy Clark, MS, RD, CSSD is board Certified as a Specialist in Sports Dietetics. She counsels causal and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). She is author of the best selling Nancy Clark’s Sports Nutrition Guidebook, her Food Guide for Marathoners, and her Cyclist’s Food Guide, available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.
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