Energy bars, fitness drinks, protein powders, sports supplements — are these the best ways to power your workout? Here’s the scoop on which foods can help fuel your fitness efforts.
What type of food should I eat before a workout?
Eat a meal or snack that is low in fat, moderate in protein and high in complex carbohydrates at least a couple of hours before exercising. Examples include pasta with marinara sauce, yogurt and a bagel or a turkey sandwich on whole wheat bread. It’s better to eat something than to exercise with your fuel tank on empty.
Are energy bars a good choice?
Energy bars are convenient but they’re not magical. Their "energy" comes from about 250 calories worth of carbohydrates, fat and protein. The small amount of special ingredients such as ginseng and ginkgo in some bars won’t provide any additional energy boost. Choose low-fat bars with no more than 20 grams of protein. However, a bagel, yogurt and fruit or fig bars will give you just as much energy and cost less.
Do I need a sports drink?
Sports drinks replace fluid lost in sweat and provide carbohydrates for energy. Drink them only if your workout is strenuous and lasts more than an hour or if you sweat profusely. Otherwise, water is a better choice — you may consume more calories from an energy drink than you would burn during your workout. Drink two cups of water before and after exercising and small amounts every 15 to 20 minutes during exercise.
Will sports supplements give me an edge?
Sports supplements, such as creatine, abound, but most have not been proven to boost performance. Amino acids don’t appear to build muscle any better than the more balanced protein in food. Skip the protein powders, too. Serious athletes need slightly more protein than others, but most people get plenty of protein from food. Chromium picolinate is touted for muscle building too, but the research is unclear. It may damage chromosomes and have other harmful effects.
Creatine, found in meat, fish and poultry, is also made in the body from amino acids. A few studies show that it improves performance in activities like sprinting and jumping that require short bursts of energy. But it won’t help recreational exercisers or endurance athletes. Long-term use may cause kidney damage, and some experts worry that taking supplements depresses the body’s ability to make creatine. And don’t bother with coenzyme Q10. It improves exercise capacity in some heart disease patients, but not in healthy people.
Bottom line: Whether you’re a weekend warrior or a seasoned athlete, your best performance comes from eating a balanced diet and drinking plenty of fluids.
— Judith Hurley, M.S., R.D.
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