The Energy Bar

Energy bars are one of those confusing items that are marketed as healthy but often times misguide and confuse people.  The first thing to remember about energy bars is that “energy” means calories not a magic burst of life, thus most energy bars a densely packed calories and probably shouldn’t be eaten as common snack food. Most of us eat energy bars for one of two reasons:

1.    A workout boost that adds extra protein and replenishes carbohydrates
2.    Convenient meal replacements that can help you loose weight. 

Personally I use energy bars for both reasons but now that I’m running about 5-7 miles a day and about 12 miles on the weekends for marathon training it’s critical for me to focus on replacing carbohydrate stores and repair torn muscle tissue with protein.

The problem with energy bars is ALL of them promise to work wonders but there’s a thin line between some energy bars and candy bars if you don’t know what to look for. If you’re an athlete you want energy bars to improve performance and not slow you down that’s why its particularly annoying that energy bars marketed towards athletes can be so deceiving.  Similarly when you’re trying to loose weight you want something that’s going to keep you full longer you  and not something loaded with sugar and fat that’s going to leave you unsatisfied.  

So how do you pick the right energy bar?

For Athletic performance look for

1.  A bar high in carbs because Carbs are the fastest source of energy used for physical activity, and raise your blood sugar to give that quick rush of energy
2.  Low sugar preferably less than 18 grams
3. Low fat under 5 grams, fat will slow the digestion of carbs and may hinder your workout

As a Meal Replacement

1.  At least 8 grams of protein that will leave you satisfied  (I also recommend eating at least one real food like a piece of fruit or cheese stick
2. Low saturated fat, less then 3 grams
3.   Low sugar less than 18 gram
4.  Low fat under 5 grams

One of my absolute favorite brands of energy bars to help with marathon training but also to eat for lunch is The Luna bar . The Dietitian’s at Rebecca Bitzer and Associates  and I are impressed with their all natural organic ingredients, low glycemic index, high fiber and low calorie varieties.  They actually taste like real food (which is a must for me).   My personal favorite is the Chocolate peppermint stick Luna bar with only 180 calories,  8 grams of protein, 5 grams of fiber, 120 mg of potassium, 5 grams of fat, 12 grams of sugar, and 28 grams of carbohydrates. This is a great bar for after meal workouts to replace carbs and but also supply me with protein to keep me satisfied.  Hope this helps clear some confusion!

Oh and I hit 13 Miles this morning 4/23/11. 

To Eat or Not To Eat...

           

           

So if any of you know me I wake up unnaturally early (yes even on the weekends) to run on a regular basis and like most people I’m not starving right when I wake up. I can usually get away with a 5-6 mile run without eating before running. I love this by time I come back from my run I’m ready for breakfast …and can take my time sit down and enjoy eating because it’s still ridiculously early!

Marathon training puts a damper in my routine, as my runs get longer and more demanding I’m no longer able to leave my apartment without eating something first. This frustrates me because change is hard! And because it’s one more thing to think about before I’m fully awake and mentally functioning. After meeting with Kait to talk about my typical eating habits while training she stressed the importance of the pre-meal work out.  The truth is getting a little sugar flowing through your blood stream before working out powers your workout and allows you to run harder, faster, and ultimately burn more calories for a more worthwhile workout.

Now I know that sounds like a typical speech from a nutritionist and it is for a reason but lets be real we don’t always do the “right” thing unless we

A. feel like it and

B. know it’ll work.

Personally I trust Kait and every sports nutrition book I've read about pre-workout meals but I still need to be hungry to eat. The key is to eat less at night so by time I wake up I’m ready for that early morning fuel. This should also help me get ready for bathing suit season since eating less at night and breakfast early is associated with weight loss!

Some suggestions for the pre-exercise Fuel:

1. ·     A banana
2. ·     An apple
3. ·      A slice of Bread
4. ·      Handful of pretzels
5. ·      Handful of raisins
6. ·      Sports drinks (have sugar/ carbs)

Basically something that will break down quickly and raise your blood sugar for a powerful workout.

Oh and just so you know: 12 miles, 1 hour and 46 minutes   

The Training Begins

“Success isn't how far you got, but the distance you traveled from where you started.”


10 miles. 1 hour. 16 minutes 

With my first 10 miler of the season completed  I finally feel like I  crossed the threshold into marathon training.  I called my sister extremely excited about the beginning to my new journey she said "Amy did you ever really stop training you run everyday" OH Katie....she doesn't get it! While she's right I never stopped exercising I did stop training. Training for a marathon takes more then just being in shape, it takes determination, perseverance, and the process is  gratifying if you succeed. It's intoxicating, like an addiction but a positive one and I missed it! But I'm glad to back in the game and to do it better this time! 

I'm officially registered for the Under Armor Baltimore Marathon thanks to the sponsorship of Rebecca Bitzer and Associates (RBA). The marathon will take place 6 months from now on October 15th 2011. This will be my second marathon so instead of just racing to finish this time I have goal  to beat my time from the 2010 Marine Corp Marathon,  3 hours and 51 minutes.  However, this time I'm not alone in my training I'm enlisting the service of the RBA's sports nutritionist  Kait Fortunato to help  maximize my speed and efficiency through adequate nutrition, a critical player in the road to running success.