Recommendations for Sports Food Use

Sports Drink

• Gatorade
• Powerade
• Hydra Fuel

Characteristics:

• Carbohydrate: 14-17 g per 1 cup (8 oz)
• Sodium: 110-165 mg per 8 oz
• Look for carbohydrate combinations of: sucrose, glucose and fructose

Guidlines for consumption in exercise:
Before:
2 cups (16 oz) 1 hr prior to event
During:
~2/3-1/1/4 cups(5-10 oz) every 15-20 minutes during event
After:
3 cups (24 oz) per each 1 lb lost during exercise
 
High-Carbohydrate Energy Drink

• Torq
• Ultra Fuel
• Carbo-Load
• Cytomax

Characteristics:

• Carbohydrate: 60 g or more per 8 oz
• Look for carbohydrates such as: malodextrins
• Vitamins and minerals: not critical components (10-40% of RDA)

Guidlines for consumption in exercise:
Before:
2 cups (16 oz) 2-5 hr prior to event
Typically used as a part of the carbohydrate-loading regime, prior to event
During:
Typically not used during event, however, if used dilute with water
After:
Consume immediately after and at 1-hr intervals to deliver 2 g carbohydrate/ lb body weight
 
Sports Bar

• Power Bar
• Clif Bar
• Tiger Sport
• Gatorade Energy Bar
• Edge Bar
• VO2 Max Energy Bar
• Energia

Characteristics:

• Carbohydrate: 2/3rd of total calories
• Protein: 4-11 grams
• Fat: low (1-2 g/ bar) or less
• Vitamins and minerals: not critical components (10-40% of RDA)

Guidlines for consumption in exercise:
Before:
One bar 2 hr prior to event
During:
Usually not advised except for those desiring solid food during long-duration events (ultraendurance events)
After:
One to two bars immediately after exercise and with daily meals as desired
 
Sports Shake

• Exceed
• Gator Pro
• Nutrament

Characteristics:

• Carbohydrate: ≥ 18 g per 8 oz
• Fat: 5-10 grams
• Protein : 8-20 grams
• Vitamins and minerals: optional at low levels (10-40% of RDA)

Guidlines for consumption in exercise:
Before:
2 cups (16 oz.) 5 hr prior to exercise
or
1 cup (8 oz) 2 hr prior to event
During:
Not recommended
After:
Immediately after exercise to deliver 2 g carbohydrate/ lb body weight and as a supplement to meals
 
High Protein Sports Bar

• PR Bar
• Pure Protein
• Power Bar Protein Plus
• Met-Rx

Characteristics:

• Carbohydrates: varies 9-50 grams, however, never >2/3rd’s of calories
• Protein: 16-34 grams
• Fat: 2-8 grams
• Vitamins and minerals: not a critical component

Guidlines for consumption in exercise:
Before:
Could be used 4-5 hr prior to an event (1 bar).
During:
Not usually recommended, unless during long duration events ( ultra-endurance events)
After:
Can be consumed immediately after an event, although CHO and fluid replacement is priority
 
Protein Sports Bar

• Source One Max Bar
• Ironman
• Clif Luna Bar
• Balance Bar

Characteristics:

• Carbohydrate: 21-39 grams
• Protein: 10-15 grams
• Fat: 2-5 grams

Guidlines for consumption in exercise:
Before:
Could be used 1-2 hr before an event (1 bar).
During:
Not recommended
After:
Not usually necessary immediately after, however, can be used as snacks throughout the day as desired
 
Energy Gel

• Goo
• PowerGel
• Clif Shot

Characteristics:

• Carbohydrate: > 50 g per 3 oz or > 15 g/oz
• Vitamins and minerals: trace or absent
• Avoid with herbs

Guidlines for consumption in exercise:
Before:
1 packet prior to race consume adequate fluid to promote absorption (1.4 oz gel packet) with 2 cups (16 oz) fluid
During:
If overall fluid intake is adequate (5-10 oz fluid every 10-15 minutes), gel should provide 30-60g carbohydrate per hr (1-2 packets/hr)
After:
Immediately after and at 1-hr intervals to deliver 2 g carbohydrate/ lb body weight

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