4/7/2023 0 Comments Retrival bar access![]() Compared to other protein sources, whey digests among the quickest.Īs a snack: Bars that have more fat (such as “whole food” bars with nuts and nut butters) are great for a snack in-between endurance workouts, and sometimes even before a workout. Whey protein is often in recovery bars because it contains leucine, the amino acid that acts like “the on light switch for muscle recovery,” Goodson says. “The faster it digests, the faster it’s going to get into your bloodstream and be used for energy.” “Post-workout, the goal is to digest quickly,” she says. Goodson also recommends not consuming a lot of fat immediately after a workout, since fat slows digestion. Within 30 to 60 minutes after a run, consume about 20 to 25g of protein to help replenish and repair your muscles. Try nibbling on a bar every 30 minutes for a serving of 25g of carbs total to keep up your energy on a long run.Īfter your workout: Even though running is an endurance activity, you’re still doing damage to lean muscle mass, says Goodson. “While you’re working out, you want food to digest as fast as possible, which is why you need simple sugars,” Goodson says. Look for a bar that’s high in carbs, but low in fat and protein-and very low in fiber, because that nutrient slows down digestion. If you’re training for a marathon, it’s best to troubleshoot what your stomach can tolerate on long runs. But if you’re planning a long run of 90+ minutes, or a run that includes high-intensity efforts over 60 minutes, you’ll want to start fueling early. Look for a 4:1 ratio of carbs to proteins (40g carbs to 10g protein, for example), and be wary of higher fat and fiber content since this can slow digestion and cause GI distress.Īnd while Goodson advises eating a bar 30 to 60 minutes before a run (or an actual meal two to four hours beforehand), workout intensity and duration-and your own individual digestion process-are factors that could impact this recommendation.ĭuring your workout: Most people have enough stored fuel in your body to support runs that are 60 to 90 minutes at an easy to moderate intensity. Here’s a cheat sheet on how to figure out when’s the best time to eat an energy bar:īefore your workout: “You’re typically looking for a bar that’s going to be higher in carbohydrates, because carbs are your main source of energy during running,” Goodson says. This suggested timing is determined by the balance of macronutrients- protein, carbs, and fat-in the bar. ![]() Many companies, like Honey Stinger and PowerBar, put a recommended time of consumption right on the product packaging for you. ![]()
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