Fueling Fitness with Bars
Pre-Workout: <1 Hour Before Exercise
Anything eaten less than one hour before a workout should be easy to digest. Carbohydrates are a preferred fuel source for the body and digest more quickly than other types of nutrients. Fruits and grain products are primarily made up of carbohydrates, along with fiber. While fiber is an important nutrient to have for general health, it does increase digestion time. So, it’s best to go with a low fiber option when eating right before a workout. When selecting a bar or other snack, check the Nutrition Facts label for products with the least amount of fiber.
MADE GOOD CRISPY SQUARES
Made Good Crispy Squares are 90 Calories with minimal fat, fiber, and protein. Beyond carbohydrate fuel, they are a good source of Vitamin A, Vitamin C, Vitamin D, Vitamin E, and B-vitamins from vegetable extracts.
Pre-Workout: 1-2 Hours Before Exercise
Eating one to two hours before a workout allows some room for fiber. While still not recommended to eat large amounts during this period, a greater variety of fruit and grain products may be tolerated. Many whole grain snacks are within the 2-4 g Fiber range. Individual tolerance will vary, so it is important to test your tolerance for higher amounts of fiber as part of your fitness training.
THAT’S IT BARS
That’s It bars are made purely of fruit, without any added sugar. While not comparable to whole fruit in terms of vitamin content, they make a convenient, shelf-stable fuel source. They provide 100 Calories and 3-4g of Fiber per bar, which is a manageable dose within 2 hours of exercise. Eating within this time frame helps to top off your fuel stores and may benefit your performance when compared to exercising on an empty tank. If you are hesitant about eating within this time frame, start with half a bar then increase as tolerated.
Post-Workout: <1 Hour After Exercise
The hour after exercise is opportune for muscle recovery and fuel replenishment. Eating carbohydrates replace the fuel used by muscles during exercise, and protein helps repair and build muscle. For light exercise, a small snack is adequate. However, as volume, intensity, and the drive for competitive gains increase, meal timing and nutrient balance become more significant.
LUNA BAR
While developed for women, Luna bars provide an ideal combination of nutrients for any athlete. The 3:1 ratio of carbohydrates to protein helps replenish muscle glycogen while repairing muscle tissue, which is especially beneficial for endurance athletes. Luna bars can be safely consumed by males as they do not contain any ingredients that stimulate or mimic female hormones.
Kick the Fat Goes Virtual
We are celebrating 25 years of our annual Kick the Fat run/walk through a virtual race, with part of the proceeds going to Mercy Care Center, St. Dominic’s Senior Home, and The Rigalu Foundation. Through this Fueling Fitness series, we hope to provide expert tips to support our race participants. For more information about our Kick the Fat event, please visit: https://www.paylessfoundation.com/kick-the-fat-5k-2021/registration.