Breaking for a sports drink, snack, or energy gel during a
workout might seem like a good idea, but a new position paper from the American
College of Sports Medicine says it might not be necessary. Published jointly in
the journal Medicine & Science in Sports & Exercise and the Journal of
the American Dietetic Association, the statement outlines the best times to
refuel around exercise for optimal health and performance, plus, what kind of fuel
your body needs.
The paper’s authors emphasized that it’s probably only
necessary to eat during a workout if it’s two or more hours of continuous
exercise. For example, Nancy Rodriguez, a sports nutritionist at the University
of Connecticut who helped author the statement, said recreational runners
competing in 5 or 10K races don’t need to carry water with them, and they don’t
need to refuel during or after the race with a high-calorie sports drink, candy
bar, or energy supplement.
However, anyone
exercising for two hours or more should fuel up with carbohydrates before and
probably during the workout. What you choose to consume depends on your
personal preferences — many athletes experiment with different methods during
long training sessions before selecting what works for them. Common snacks
include single-serving energy gels such as Clif Shots, Gu, or PowerGel, or
chewable fuel snacks such as Clif Shot Bloks Energy Chews. Each of these
products contains glucose, which prevents the body from breaking down muscle in
response to an energy deficit, and most contain caffeine for an added energy
boost.
But if you’re a
recreational exerciser who’s just hitting the gym a few times per week,
skipping sugary snacks like these is recommended — especially if you’re exercising
to lose weight. After all, the calories in just one 20-ounce original Gatorade
(122) are enough to offset half of the calories burned during a 30-minute
cardio session. Hydration is essential, though, so either stick to water while
you exercise or have a small meal or snack before your workout comprised of
easily digestible carbohydrates such as a banana.
Melinda M. Manore, a sports nutritionist at Oregon State
University who was an author of the position paper, told the New York Times
that moderate athletes should eat and drink soon after a workout, though a
normal healthy meal that contains plenty of protein, complex carbohydrates, and
fluids should be enough.
For competitive
athletes or even weekend warriors training for a half marathon or other endurance
event, the experts recommend eating between 2.7 and 4.5 grams of carbohydrates
for every pound of body weight, and 0.5 to 0.8 grams of protein per pound. So
for example, a 150-pound person should eat at least 405 grams of carbs every
day, along with at least 75 grams of lean protein. Fat intake should be 20 to
35 percent of your total calories, and experts do not recommend high-fat diets
for athletes.
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