Why choose energy foods and drinks?
Contrary to traditional counterparts, energy foods and drinks are formulated to deliver the most punch in the simplest methods possible. There are a few benefits to choosing energy foods and drinks over traditional foods:
Portability : One of the most obvious differences between traditional foods and foods formulated for energy is the portability factor. You can’t pack an entire dinner with the same energy levels as a formulated energy bar in your travel pack, making the energy bar a more accessible option during rigorous activity.
Digestibility : Consider our full dinner versus energy bar comparison above and relate it to how you feel after eating a full dinner as opposed to a granola bar. Simply put, energy foods and drinks sit better in your stomach and are actually formulated for easy digestion.
Shelf Life : A full meal fresh from your kitchen will spoil relatively quickly while energy foods and drinks tend to have long shelf lives, making them great for long trips like camping and hiking excursions as well.
Convenience : Along with portability ease comes convenience. Energy foods and drinks deliver what you need, when you need it, and in the best method possible for activities.
When Should I Use Energy Foods and Drinks?
Many view these convenient energy items as a useful resource during workouts, but truly there’s benefits to be reaped at all parts of your activity:
When? | Why? | Tips |
Before Workout | Designed for providing high levels of consistent energy. Typically made of carbs, proteins, and fiber. | Most are suited for consumption between 1 and 2 hours before workout, although some may be good just minutes before activity. |
During Workout | Designed for easy digestion and absorption with a gradual increase in energy. | Opt for easy-to-consume gels, chews, beverages. |
Post Workout | Recovery phases are supported with post workout energy foods designed to hasten cell recovery. These are fortified with proteins, amino acids, and other muscle-restoring elements. | Consume these slowly, but stay well-hydrated even if you’re not inclined to eat or drink. |
Nutritional Info
Before we get into the different types of foods and drinks, you’ll first need to know some of the essential compositions of these specialized performance items to get a full understanding of each type.
Nutrient | General Information |
Calories | Most energy drinks and foods don’t contain many calories, but supplements provide no additional calories whatsoever. |
Fat | While energy drinks may have no fat at all, energy foods typically contain low amounts of fat. |
Carbohydrate | As your main energy source (and a slow-burning sugar), you’ll want more carbs as your activity increases in intensity and duration. |
Protein | Rebuilds and repairs - great for post-workout recovery phase. |
Sodium/Electrolytes | Essential for metabolizing carbs and is found in most sports drinks. |
Potassium | Also part of electrolytes, potassium has essentially the same function in terms of energy as sodium. |
Vitamins/Minerals | Energy bars typically have the highest of these, which need to be replaced as your body burns fuel during activity. |
Amino Acids | Often added to gels, these blends repair and rebuild muscles. |
Sweeteners | Can be added to many energy foods and drinks but don’t have the same caloric qualities of pure sugar. |
Be sure to keep on the lookout for unwanted additions. For instance, many energy drinks or gels may contain caffeine, so if you’re looking for a caffeine-free diet, then read labels closely.
Energy Foods
There are many options when it comes to energy foods, and they’re designed with certain activity levels and requirements in mind.
Food Type | Guidelines | Use When: | Best for: |
Energy Bar | High in carbs, low in fat. Bars with high fat/protein are best at least one hour prior to workout. This is the only food that quells hunger pangs. |
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Gels | Offers quickest energy input with high concentrations of carbs and electrolytes. Small, light, and easy to stash. |
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Bites and Chews | Essentially the same as a gel but with a different, more rigid texture. May be slightly slower to impact the body than gels. |
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Snacks | Typically saltier than other options, these are single-servings of healthier, less-processed versions of snacks in the grocery stores. |
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Energy Drinks
As with energy foods, there are a variety of energy drinks that are suited for different needs and activities. It’s important to note that all energy drinks are typically designed with ‘electrolytes’ - a mineral (primarily salt) that, in the body, helps carry electrical impulses from nerves to muscles. During your workout, perspiration naturally drains the body of your electrolytes, and energy drinks are designed to fill the void. Without electrolytes, your body will feel fatigued and performance will typically suffer.
Many energy drinks are designed with protein which is better suited for your recovery phase (although some beverage-makers assert that protein boosts endurance as well). There are also effervescent drinks designed for the active portion of your workout that will help with electrolyte replacement. These drinks are also better for those who are using a hydration pack or reservoir, as they don’t ‘gunk up’ the tubing like other energy drinks might.
Effervescent drinks offer less calories than many performance drinks, and trainers typically recommend diluting many energy drinks so that the body is forced to rely more on solid foods for caloric intake.
Supplements
To tend to low caloric intake with high nutritional intake, supplements are a great option. Supplements offer no additional calories, focusing rather on nutrition in the form of vitamins and minerals essential for reaching peak performance. You’ll want to thoroughly analyze your diet and needs to determine which supplements are right for you.
What’s Right for Me?
So what’s the winning combination? It truly depends on your activity. Here’s some tips on which activities work best with certain energy foods and drinks.
High Activity Level of: | Guidelines | What’s Best? |
Strenuous Activity | Hard work requires more nutrients. |
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Long Duration | Longer activities with no breaks (triathlons, marathons, long cycling trips) need accessibility and high nutrient levels for energy foods and drinks. |
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Running/Rapid Movement Activities | You’re looking for convenience. |
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Hiking or Low Impact Activities | Convenience is nice, but a filling meal may be nicer. |
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If you’re combining energy foods and drinks, just be sure to stay well-hydrated to prevent an upset stomach.