You're in the middle of a long workout and you're
wondering how in the world you're going to muster up
enough energy to finish. We've all been there. It's as
though someone has unscrewed the cap and let all the
fuel out of our tank. So what should you reach for to
help you comfortably finish your workout? Sports-product
manufacturers have come up with all sorts of new items
to help you do just that. But are they really any better
than the old standards: water, a banana or a bagel?
Before we answer that question, a caveat: There is no
single solution that works for everyone. Once you
explore your options, you can determine which is the
best for your body's particular needs.
Choices, Choices, Choices
There are few things more essential to maintaining
performance than staying hydrated throughout your
workout. Water is an obvious first choice, but you may
need extra energy in the form of carbohydrates to get
through a particularly long or strenuous exercise
session. If this is the case, energy bars or gels and
sports drinks may be the answer to your depleted energy
supply. What follows is a breakdown of the pros and cons
of each.
Water
Water is a calorie-free source of the fluid your body
needs to keep going. There is no better way to
compromise performance than to exercise while you're
dehydrated. Research shows that your heart rate
increases eight beats per minute for every liter of
sweat lost during exercise. This can occur in as little
as 30 minutes of exercise depending upon the environment
and your intensity. This increased heart rate, combined
with inefficient cooling, causes your temperature to
elevate. This not only compromises performance, but can
lead to heat illness as well.
Most experts recommend drinking at least a cup (4 to
10 ounces) of water every 15 minutes of exercise.
Sports Drinks
Activities lasting longer than one hour can leave your
body wanting more than just water. Sports drinks, which
typically contain about 50 to 70 calories, plus vitamins
and minerals, are an easy answer to both the fluid and
carbohydrate drain that comes from prolonged activity.
Research shows that runners and cyclers who consume a
sports drink during races not only finish more quickly,
but rate their exertion levels lower than those who
consumed a placebo beverage. It is important to realize,
however, that this was true only during longer-duration
activities. You should be able to complete your
30-minute run or 45-minute step class without the aid of
additional carbohydrates.
Energy Gels and Bars
Energy gels are a relatively new alternative to
traditional sports drinks or bars. They feel similar in
texture to pudding and are easy to eat and easy for your
stomach to digest. They typically contain about 70 to
100 calories and may also include caffeine and other
ergogenic aids.
Energy bars have been around forever and are eaten
more often as a snack than as an energy replacement
during exercise. Today, the market is saturated with
numerous flavors and types, each with a different ratio
of fats, carbohydrates and protein. The key is to find
one that tastes good and doesn't upset your stomach. At
110 to 250 (or more) calories each, energy bars also
provide extra vitamins, minerals and fiber, which ups
their nutritional value considerably. But eating an
energy gel or bar is not enough. You must consume enough
fluid to replace what's been lost as well as to help
speed digestion.
How you choose to refuel during a workout depends on
your body's reaction to what you put in it. For sessions
lasting less than an hour, water is sufficient so long
as you consume at least 4 to 10 ounces every 15 minutes.
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