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| Archives and Online Features : Outdoor Shape: Training Tips |
Beyond Bars
By Mark Eller
2004 Apr (Vol. 6, No. 1)
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| photo by chris thompson |
“Commercially prepared energy bars are convenient,” says Dr. Kristine Clark, head of the Nutrition department at Penn State University.
“On the other hand,” she continues, “Most of the athletes I know don’t want to eat them all day long.” Anyone who has wished that a dry, unnatural-tasting SuperBar could be magically transformed into a slice of cheese pizza can tell you that whole foods usually taste better than bars. But can non-specialized snacks do as much for you when it comes to working out?
“Absolutely,” says Dr. Clark. “I encourage the athletes that I work with to eat from a variety of sources, not just prepared items. I also tell them to read nutrition labels on everything they eat, so they can make informed choices rather than simply trusting the claims on energy bar wrappers.”
According to Dr. Clark, the most important consideration for most athletes is to select snacks with a high ratio of carbohydrates—especially if you plan on munching them during a workout. Dr. Clark advises that for eating on the go, more than 70 percent of the calories you consume should come in the form of carbs. She adds, “Protein and fat are also valuable nutrients, but they are best saved for post-event recovery, when your body has time to digest and utilize them.”
One advantage that bars have over regular foods is that they don’t spoil easily. When selecting whole-food snacks, be sure to pick ones that won’t go bad during the time it takes to complete a workout or race—it’s hard to turn in a stellar performance when you’re coping with a case of food poisoning.
We cooked up a guide to 10 popular whole-food snacks. Read nutrition labels and experiment with what works best for you—it won’t be hard to expand the list to include your own favorites.
Beef Jerky
Serving Size: 1 oz.
Description: A favorite with adventure racers, ultra runners and cowboys.
Calories: 116 Carbs: 3g Protein: 9g Fat: 7g
Analysis: Delivers a whopping 625 milligrams of sodium - a good thing for long, electrolyte-depleting events, provided you stay hydrated. Not a good supply of short-term energy.
Source: www.nutritiondata.com
Dark Chocolate-Covered Coffe Beans
Serving Size: 28 beans.
Description: Caffeinated enrgy driks are bull - trust the magic beans.
Calories: 190 Carbs: 24g Protein: 3g Fat: 12g
Analysis: Be sure to dring enough water, as caffeine is a mild diuretic. The chocolate helps provide short-term energy, but the buzz won't last long.
Source: www.nutritiondata.com
Fruit Leather
Serving Size: 14g serving Stretch Island Organic Apple.
Description: We're still watching for these to be offered as edible clothing..
Calories: 45 Carbs: 1g Protein: 0 Fat: 0
Analysis: Lightweight and easy to carry; provides a quick energy snap from simple sugars.
Source: Stretch Island product wrapper
GORP (Good Old Raisins and Peanuts)
Serving Size: 1.5 oz raisins and 1 oz. salted peanuts
Description: Tume-tested snack is a favorite with hippy backpackers
Calories: 243 Carbs: 27g Protein: 8g Fat: 14g
Analysis: Delivers an effective double-whammy: Raisins have simple carbs, peanuts provide sodium, fats and a bit of protein.
Source: www.nutritiondata.com
Nutella
Serving Size: 2 tablespoons
Description: Yummy hazlenut and chocolate spread - the original gooey treat.
Calories: 200 Carbs: 23g Protein: 2g Fat: 11g
Analysis: Try spreading it on bread or fruit for additional carbs. You can also fill a squeeze tude for a gel-beating energy shot.
Source: www.nutellausa.com
Pizza Slice
Serving Size: 1 cheese slice
Description: The real breakfast of champions
Calories: 240 Carbs: 28g Protein: 12g Fat: 10g
Analysis: Pizza is hard to pack, but otherwse it is a great fuel source for athletes, thanks to short and long-term energy supplies (carbs and fats), plus sodium. It even offers 20% of daily calcium needs.
Source: www.nutritiondata.com
Snickers Bar
Serving Size: 1 bar
Description: Have you ever met anyone who doesn't like these?
Calories: 273 Carbs: 34g Protein: 5g Fat: 14g
Analysis: Almost all of the carbs come in the form of simple sugars, so the satisfaction may not last long.
Source: www.nutritiondata.com
String Cheese
Serving Size: 2 oz part-skim mozzarella
Description: This mushy-gushy treat is tasty. but gets slimy in hot temperatures.
Calories: 160 Carbs: 0 Protein: 16g Fat: 5g
Analysis: A good source for sodium (300 milligrams) and calcium (40% of RDA). Not so hot for carbs, unless eaten with bread or crackers.
Source: www.nal.usda.gov
Tinned Sardines
Serving Size: 1/4 cup, packed in soybean oil
Description: The fishy food that some endurance athletes favor
Calories: 110 Carbs: 0g Protein: 13g Fat: 7g
Analysis: Easy to carry and ultra-savory;sardines fall short on carbs, so eat them with crackers or bread for easy-to-access energy. More enviro-friendly than canned tuna.
Source: Bela Portugal brand nutrition box
Last Updated: Feb 24th, 2006 - 14:18:11
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