Energy bars and drinks help during endurance races and in recovery

MOST people would remember Popeye, that pipe-chugging cartoon character, and how the spinach-chomping sailor gulps down cans of the leafy vegetable to get an energy boost to save his beloved Olive Oyl.

Endurance athletes seem to have found a similar panacea in the many types of energy gels and bars in the market now. These supplements are said to help build up energy before an endurance event, maintain energy and nutrient levels during the run, and quickly replace what has been lost after the race.

Former South-east Asia Games triathlon champion Mok Ying Ren swears by them. He said: “They are very effective as they allow me to recover faster after one hard session so that I can perform better the next day. The sweetness of the drinks also perks me up in the middle of the long run and it is very thirst-quenching.”

There are more than 10 brands of these liquids, gels, bars and powders that serve different functions; with brands like Science in Sports, PowerBar and Hammer being among the most popular.

There are caffeinated and non-caffeinated choices, and those made with soy alternatives, to suit all diets. Fruit, chocolate or peanut butter flavours provide more variety. Also, most of the products are specifically designed to be consumed either before, during or after exertion.

Pre-race bars supplement dietary and energy needs; while recovery drinks quickly replace lost electrolytes and fluids after a race for a snappier recovery.

Explaining how these products help to maintain blood-glucose levels, Chia Ee Von, who teaches at Republic Polytechnic’s School of Sports, Health and Leisure, said: “When running, you use your main source of stored energy (glycogen) very quickly, and the faster you go, the quicker you use it.

“By ingesting carbohydrates during a long run, you are maintaining your glycogen levels and can delay fatigue by 30 to 60 minutes.”

But before you start packing these little packs for your daily run round the neighbourhood, take note that the concentrated levels of these products mean they are suited only for endurance events.

Dr Roger Tian, associate consultant sports physician at the Singapore Sports Medicine Centre, said: “They are effective if consumed at the appropriate time, for the appropriate reason, and in the appropriate amounts.

“Excessive concentrations of carbohydrates or proteins during exercise will impair rather than improve performance, and can cause gastric discomfort.”
 
Doctors recommend these products only for endurance events that last more than an hour, with an ideal consumption of between 30g and 60g of carbohydrate per hour of exertion. Isotonic drinks or water is sufficient for any event shorter than an hour.

It is largely a personal preference, or one of trial and error, when it comes to deciding what is best for you. The products have different concentrations, so athletes would have to see how this affects them, and which work best.

“Taste and consistency are also factors. You would prefer to take something that you like and doesn’t distract you from your race or training. Also, try various products in training and see how your body responds to them under varying levels or training intensity,” advised Kevin Timmons, coaching division manager of sports events organiser Tribob.

On a more technical side, Ling Ping Sing, senior dietician at Changi Sports Medicine Centre, had this piece of advice: “Look up the total carbohydrate content, so that you know how much to consume. And choose a product with low fat (less than 3g in total fat per serving) and low fibre (less than 3g per serving) content, if it is to be used before or during a competition.”

What to chew on and drink
From gels and bars to jellies and tablets, there are a wide range of products that are designed to help endurance athletes before, during and after the race. Here are some you may want to consider for your next marathon or triathlon.

Gels
These nifty foil tubes are smartly designed to be packed along for the run and easily consumed. Made from fruits, maize and assorted acids, the gels provide between 22g and 25g of carbohydrates and between 86g and 100g of calories. They come in a wide range of flavours.
Price: Between $3 and $6 a tube.

Jellies
These are basically the same as gels, but in gummy form. They are suitable for those who find gels hard to swallow, or want something to chew on the run. Each pack is equivalent to up to two tubes of gels.
Price: Between $3.90 and $5.30.

Bars
Bars provide a more substantial feed on the move. They serve more than 200 calories each, and about 45g of carbohydrates. They are made with fruits, chocolate or peanut flavours. The only problem is that bars will leave you with a drier throat. They can also be eaten before or after the race.
Price: Between $3.75 and $4.95.

Pre-mixes
There are a wide range of pre-mixes, some provide electrolytes, while others provide sodium or carbohydrates. Usage is also diverse, with some being generic enough to be drunk at any period of the race, while others are specifically designed for either before, during or after the run. They come in sachets or bottles, and in a wide range of flavours.
Price: The sachets cost between $3.90 and $6, while the bottles cost more than $30.
The Superhyrdo electrolyte pre-mix comes in a box of 12 sachets for $24.

Tablets/effervescents
These two electrolyte supplements do not give a carbohydrate boost, but pack lots of sodium. The dosage for Endurolytes is between one and three capsules per hour, with each capsule providing 40mg of sodium. The Nathan Catalyst is an effervescent that provides 267mg of sodium per capsule.
Price: Endurolytes cost $57 for 120 capsules, while the Nathan Catalyst costs $16 for a 16-capsule tube.

The products are available at Science in Sports, running speciality shops like Running Lab, cycling shops and sports supplement outlets.