Energy Gels, Bars and Drinks Can
Boost Your Workout Energy
by Jessica Milcetich McClatchy

Endurance athletes know they need to properly fuel their bodies if they want to make it to the end of their workouts. It's the reason products such as Gatorade and PowerBar have been so successful. But with so many choices out there, how is an athlete to know what works best?

"Expending calories utilizes energy," says Dr. Cedric Brant, chief science officer for the American Council on Exercise. "You're also losing fluids because of the sweating that's going to occur. In order to be able to exercise safely and effectively, you have to be able to meet the energy and hydration needs."

Leslie Bonci, a registered dietitian and the director of sports nutrition at the University of Pittsburgh Medical Center, offers some general guidelines for fueling on the go.

"In terms of sports drinks, a little carbohydrate goes a long way," Bonci says. "If something is too concentrated, it takes too long to leave the stomach."

Look for drinks that offer about 14 grams of carbohydrates and 100 to 200 milligrams of sodium per 8-ounce serving to replace lost electrolytes, Bonci says.

Energy bars should have 200 to 300 calories and 30 to 50 grams of carbs, which make them a good meal an hour before a workout or as a recovery meal afterward, Bonci says.

It is imperative to chase gels with water, or the carbohydrates stick in the stomach and don't reach the bloodstream to be used quickly, Bonci says.

This guide looks at some of the refueling choices available. Each product was put to the test in a variety of activities, including running, biking and swimming. Our testers chugged sports drinks, munched bars and slurped down gels to tell you what works and tastes best. But the most important thing to remember is to use what works for you. If you have a system that works, stick with it.

SHARKIES ORGANIC ENERGY SPORTS CHEWS

What it is: Small, shark-shaped, organic fruit snacks that contain no wheat, gluten or gelatin. They are full of carbohydrates and natural electrolytes from the fruit juice and rice used to make them.

Taste: They come in three flavors: Berry Blast, Citrus Squeeze and Fruit Splash. Testers said they had a slight medicinal taste and were tougher to chew than expected.

Ease of use: The easy-to-open package and small size make them good for eating on the move.

Did it work? The testers were energized during the workout but developed a slight side-stitch, perhaps from eating them too quickly.

CLIF SHOT BLOKS

What it is: Square, organic fruit chews that contain brown rice syrup and mineral salts for necessary carbohydrate and electrolyte replacement.

Taste: They come in several flavors, including Margarita (with extra salt), Pina Colada, Cola (with caffeine) and Cran-Razz. Testers, who tried the Lemon-Lime and Strawberry, preferred the former's taste and liked that they were easy to chew and swallow.

Ease of use: The package was easy to open and contained two servings of Bloks, which saves athletes from carrying two packages.

Did it work? After a long day at work, Bloks provided a great energy boost, and testers were able to power through their workouts.

JELLY BELLY SPORT BEANS

What it is: Jelly beans that are packed with energy-boosting carbohydrates as well as electrolytes and vitamins B and C.

Taste: This tester loved the Berry Blue flavor, but they also come in Orange, Fruit Punch and Lemon Lime.

Ease of use: The package took a minute to open, and the tester dropped a few beans on the road, but they are small and easy to pop into your mouth in the middle of a workout.

Did it work? Although they contain a lot of sugars (19 grams), the tester didn't feel a sugar crash and was able to stay strong during the workout.

POWERBAR

What it is: Shaped like a flat candy bar, it is made with glucose and fructose for a maximum blend of carbohydrates.

Taste: Although it looks like candy, it doesn't taste that way. The peanut butter is OK, but avoid the chocolate.

Ease of use: It's awkward to eat a PowerBar in the middle of a workout. It's best used before or after to fuel up or replenish what was lost.

Did it work? Eating one before a strenuous workout kept the tester going strong throughout.

CLIF BAR

What it is: These bars are made with all-natural ingredients and provide a mix of carbohydrates, protein and fiber.

Taste: They come in many flavors, and most taste good. Crunchy Peanut Butter, Chocolate Chip Peanut Crunch and Cool Mint Chocolate were this tester's favorites.

Ease of use: Again, bars aren't the easiest things to eat on the move, but they make for great pre- and post-workout energy.

Did it work? They provided the energy to get through the workout and kept the tester's energy levels from dropping for about an hour after.

CLIF SHOT ENERGY GEL

What it is: Slightly thicker than liquid, these gels are made of all-natural foods. The main ingredients are brown rice syrup and mineral salts.

Taste: Gels by nature do not taste good. Even vanilla, which this tester found the most palatable, had to be forced down.

Ease of use: The packet was easy to tear open and squirt into the mouth. Wash it down with water, and it will work faster.

Did it work? Energy levels stayed consistent throughout the workout, although a slight aftertaste lingered for a few minutes after washing down the gel.

GU GEL

What it is: This gel is formulated with carbohydrates, amino acids and antioxidants so athletes can achieve peak performance.

Taste: It was thick, like peanut butter sticking to the roof of your mouth, said one tester, who used the orange flavor.

Ease of use: The packages are small and easy to take along during workouts.

Did it work? It prevented one tester from experiencing a serious energy crash while on his bike ride.

CLIF SHOT ELECTROLYTE REPLACEMENT DRINK

What it is: A powder that when mixed with water yields a sports drink. All-natural brown rice syrup provides needed carbohydrates, and mineral salts replace electrolytes.

Taste: Although he's not a fan of the taste, one tester said he liked that the mix wasn't as thick or as sugary as Gatorade and didn't have a ton of preservatives.

Ease of use: If you're used to carrying a water bottle while you work out, this is no problem, but for others it can be a hassle.

Did it work? Our tester liked it and said even though it didn't mix that easily, he performed better using this than when he used Gatorade.

GU2O

What it is: Mixed with water, this powder turns into a sports drink. Made with a blend of carbohydrates and electrolytes, GU2O has only 4 grams of sugar and is low in acidity so it can be easily absorbed.

Taste: Make it with cold water and refrigerate. At room temperature, the flavor seemed as if it were watered down. Coming out of the fridge, the drink tasted a bit better. The best part was, it didn't taste syrupy or sugary.

Ease of use: Again, this depends on your routine. If you're used to carrying a bottle in hand or in a special water-bottle holder, GU2O is no less convenient.

Did it work? The powder mixed well and didn't leave gritty residue in the bottom of the bottle. It did its job, keeping the tester hydrated.

by JESSICA MILCETICH MCCLATCHY-TRIBUNE
Copyright © 2007 North Jersey Media Group Inc.
Tuesday, August 7, 2007