Deanna Grim likely is the picture of a typical long distance runner and connoisseur of energy foods. The Vinton runner looks for unique ways to fuel her body, such as slurping down Gu Energy Gel packs while plugging through training runs and long races.
Grim doesn’t stick to just one kind of energy snack. She’s tried Clif Bars, Power Bars and even a newer gummy alternative made by Clif Bar called Shot Blocks. They’re like gummy bears, but they come in a square form.
Nutritionally speaking, these kinds of snacks have good points and not-so good points, according to exercise and nutrition professionals. Some running experts, such as Bill Pierce, a health and exercise science professor at Furman University in Greenville, S.C., caution against consuming these kinds of foods as sole energy sources.
Pierce and others say that too much processed food, in the form of packaged energy snacks, is high in sugar and calories. Instead, Pierce urges runners to focus on eating fruits, vegetables and whole grains, not only Power Bars.
Yet some nutritionists sing the praises of these compact snacks that are easy to carry and supply a quick jolt of carbohydrates and sugar, giving the body an extra zap of energy while running or exercising.
Browse the shelves of many local grocery stores or specialty running or athletic shops, and you’ll notice that energy snacks are coming in more appealing and unique forms.
Take one of the latest finds, which resembles your favorite childhood candy — jelly beans. The makers of Jelly Belly recently introduced Sports Beans. The sugary treats are the size of jelly beans, making them easier to pop in your mouth just about anytime.
The nutrition information listed on the Sports Beans’ Web site claims that these snacks pack a mean dose of carbohydrates, electrolytes, and vitamins B and C. Those ingredients are ideal for endurance athletes, a report by nutritionist Liz Applegate states. Applegate also writes a regular nutrition column for Runners’ World magazine.
Foods that have high Glycemic Index levels, which help carbohydrates enter your body faster, are best for energy because the body uses glucose or sugar for fuel. Applegate suggests foods like Sports Beans, certain sports drinks and energy gels as good sources of GI.
Grim was surprised that she liked the taste of Sports Beans, because she said she doesn’t particularly like to eat jelly beans.
"They don’t taste sweet and were instead tangy," she said about the Sports Beans. "I would not have known they were a power food because they were definitely missing the odd taste or texture of most."
Grim already has tried them out for an 11-mile run, and she plans to try them again for a longer training run. And she wants to see if they’ll work for a marathon in Scranton, Pa., that she’s planning to run this fall.
But runners also can get just as much energy from foods that aren’t processed and don’t have as many calories, said Pierce, who works with runners through Furman’s Institute of Running & Scientific Training, a program that trains people to run races, including marathons and half marathons.
"Energy bars are a convenient way to consume 200 to 300 calories," he said.
"However, so is a bagel or whole wheat bread and a banana."
Pierce runs marathons, but he said he mainly packs prepackaged energy snacks during day-long hiking trips for convenience. He said runners shouldn’t be too "dependent" on processed snacks.
When deciding which ones are best to eat, stay away from the energy snacks that are high in sugar and fat. Try the ones that are made with fruit, rolled oats or nuts, Pierce said.
Some energy bar companies have tried to quell some of the worries about high fat and calories in some of their products. With an eye out in particular for the female runner, Power Bar created the Pria Nutrition Bar. One bar packs 170 calories and 6 grams of fat. It also has 22 carbs, and 7 grams of sugar.
Whatever energy sources runners decide to try, Pierce suggests that they eat the snacks about two to three hours before a run. Sports drinks also often are easier to consume during a run, because they can be absorbed faster without risking an upset stomach or other digestive system problems, he explained.
And while many runners try to consume foods during a marathon, Pierce said only those competing in ultra-marathons, which are 50 to 100 miles, should eat during an event.
That’s the approach that Barry Brewer, a local runner, takes. He said he prefers to only eat Gu Energy Gel while running long distances or competing in races longer than a 10K.
The Gu "gives me an energy boost when I am low," Brewer said.
He said he stays away from Powers Bars and other foods while he is running shorter distances. Instead, he prefers to eat a Clif Bar or a similar energy snack about an hour before heading out on the road.
There are different opinions about which energy sources to consume, but one thing’s for sure. A runner’s body needs fuel because muscles burn glucose.
Learn to pack in energy in various forms.
Here’s a breakdown of some energy snacks:
Clif Shot Blocks: Newly created gummy snacks made from brown rice syrup and electrolytes. http://www.clifbar.com/eat/shot_family.cfm?location=shot
Clif Bar: These bars come in 14 flavors and are made with 70 percent organic products, such as organic roasted soybeans, organic rolled oats and organic soy flour. Flavors include cookies and cream, banana nut bread and cool mint chocolate.
http://www.clifbar.com
Power Bar Performance: The company’s original energy bar that packs about 25 grams of carbohydrates and 230 to 240 calories per bar. They come in most any flavor that you can imagine, including raspberry and cream and cappuccino.
http://www.powerbar.com/Products/Performance/
Power Bar Pria Nutrition Bar: This bar is like the Power Bar but with fewer calories and it has a particular appeal to female athletes. It comes in 13 flavors, such as French vanilla crisp, and three different bars. The bars contain vitamins and minerals such as calcium, protein and antioxidants.
http://www.powerbarpria.com/
Gu Energy Gel: Made by Gu Sports, this liquid substance mixes an easily digestible form of carbohydrates, known as maltodextrin, with glucose for a sweet boost.
http://www.gusports.com/
Sports Beans: Created by the makers of Jelly Belly, these jelly beans contain vitamin and minerals, electrolytes and carbohydrates. They come in lemon lime, orange, fruit punch and berry blue flavors.
http://jellybelly.com/msib21/PromoSites/SportsBeans/SportBeans.html
Race Calendar:
Aug. 4: Draper Mile, Blacksburg, 552-9339
Aug. 12: Health Focus of S.W. Va. Salem Distance Run, Salem, 774-4022
Aug. 19: Fab 5K, Roanoke County, Web site
