What’s the best time to eat an energy bar?
Energy bars often get a bad rap because of their high fat and sugar content, but they’re something of a ‘go to’ for most runners because going to need something to fuel your miles and help replenish your muscles afterwards. Think of them as a tool to support your goals (but avoid the ones with artificial sweeteners because they’re calorie-free, which isn’t going to help).
So when is it best to eat them? Well, many companies put a recommended time of consumption on the product packaging for you, based upon the balance of proteins, carbs and fats in the bar. But for those that don’t, here’s some simple guidance to help you:
Before a run you’re looking for a bar that’s going to be higher in carbohydrates, because they’re going to be your main source of energy when running. Ideally, you want a 4:1 ratio of carbs to protein (40g carbs to 10g protein, for example), but be wary of high fat and fibre, as this can slow digestion. The general rule of thumb is to eat your bar around 30 to 60 minutes before a run (or an actual meal two to four hours before) but workout intensity and duration - and your own individual digestion process - will play a part in determining if that’s going to work for you. Try different timings during training and see what works best.
During a run you want food to digest as fast as possible, so you need simple sugars to keep your energy up. Most people will have enough fuel stored in their body to support a run of between 60 to 90 minutes at an easy to moderate intensity. But if you’re planning a longer run of 90 minutes or more, or a run that includes high-intensity effort over 60 minutes, you’ll need to start fuelling early. Look for bars that are high in carbs, but low in fat and protein, and very low in fibre, because those nutrients slow down digestion. You’re aiming for a serving of 30 to 60g of carbohydrate per hour of exercise (the longer and harder you run, the more you’ll need). If you’re training to run long distances, it’s best to work out what your stomach will tolerate in advance. Trust me on that one.
After your workout you need to consume protein to help replenish and repair your muscles. Even though running is an endurance activity, you’re still damaging lean muscle mass, so within 30 to 60 minutes after a run try to consume about 20 to 25g of protein. Avoid lots of fat immediately after a workout though, since that slows digestion. Whey protein is often used in recovery bars because it contains leucine, an amino acid that’s very quick to digest.
Eaten as a snack, bars that have more fat (such as “whole food” bars with nuts and nut butters) are useful in-between endurance workouts, especially when slow digestion isn’t an issue. Just make a note of the amount of added sugar if you plan using them on light running or rest days.