Clif bars, Belgian waffles, shot blocks, energy gels… the list goes on and on. The world of sports nutrition has exploded in the past quarter century. (Before that, I think they just ate steak for breakfast and smoked cigarettes during the Tour. Oh how times have changed…) It seems as though there are a million different products on the market, everything from solid food to liquid energy gels, vegan waffles to literally sticks of salt. It can be a bit overwhelming, to say the least.
Science-backed, laboratory-tested, comfortably packaged on-the-go nutrition products are great – like Clif bars; I’ve been using them for years, and sometimes it’s actually hard to stop eating them – but you can also fuel your workouts with real food.
I believe that the best endurance athlete diet includes a little bit of everything. That means fueling some of your workouts with shot blocks and energy gels, and others with bananas and dates. A rare few with ice cream. But how do you decide when to use which: whole foods or sports nutrition products?
Whole foods are often cheaper and more accessible than sports nutrition products. You can buy a banana at any grocery store, and plenty of gas stations, even. If you’re looking for a specific kind of Company Name Energy bar, you’re going to have a lot tougher time. There is also so much more variety in whole foods. Sports nutrition companies can only make so many different flavors of energy bars or protein powder – with whole foods, you could have a banana, a peanut butter and jelly sandwich, and some beef jerky – sweet, savory, and salty all in one ride.
Sports nutrition products are backed by science and shown to be more effective at delivering energy to the muscles at the correct time and pace. They are also more expensive, but that’s because of the reasons just stated. These products are delicious and effective because they are so thoroughly tested and widely used. They are also designed to be easily consumed on the bike or during a run, with easy-open packaging and strategic placing of the dotted ‘Tear here’ line.
I believe that it’s best to consume both whole foods and sports nutrition products in training – and in every day life. The best diet is one that is balanced, well-rounded, and sustainable. As for some specific recommendations:
Consume whole foods on recovery or endurance-pace rides. Riding at these easy paces allows your body plenty of time and energy to digest the fiber, fat, or protein in whole foods.
Consume sports nutrition products during races, hard rides, and short, explosive efforts. (Don’t actually consume them during a sprint or VO2 effort, but I trust you understand what I mean). In general, these products provide you with quick energy, often in the form of sugar, which enters the bloodstream and the working muscles within minutes, sometimes seconds, of consumption. Energy gels are the best example of this: a shot of sugar, often paired with caffeine, that jolts awake your tired legs in seconds. Energy bars are a different beast – they are closer to whole foods than pure sugar, but they are also nearly a candy bar.
Quick disclaimer: I am not a sports nutritionist, and I understand if an athlete has a specific allergy or negative reaction to a certain form of sugar (e.g. sucrose), but in my experience and observations, candy never makes you feel worse.
Snickers, Payday, Reece’s, Haribo, M&M’s, or frozen York patties, they all work. Like many sports nutrition products, candy contains lots of sugar. And some candy – like Snickers or Payday – contains a good amount of fat and protein too.
Pop quiz: two of these are candy bars, one is a sports energy bar. Can you tell which is which?
Product #1:
- Calories: 220
- Fat: 10 g
- Saturated fat: 4 g
- Carbohydrates: 29 g
- Fiber: 1 g
- Sugars: 24 g
- Protein: 4 g
Product #2:
- Calories: 240
- Fat: 13 g
- Saturated fat: 2.5 g
- Carbohydrates: 27 g
- Fiber: 2 g
- Sugars: 21 g
- Protein: 7 g
Product #3:
- Calories: 250
- Fat: 5 g
- Saturated fat: 1.5 g
- Carbohydrates: 45 g
- Fiber: 4 g
- Sugars: 21 g
- Protein: 9 g
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Yes, the specific ingredients in these two products are very different. But I’m not a dietitian, so as long as neither one upsets my stomach, and I can smash our a power PR 30 minutes after consuming it, there’s not much of a difference in my mind.
As with everything nutrition-based, this is only a single piece of the puzzle. Hydration, timing of intake, sodium, and pre and post-ride nutrition are equally important and complicated topics. The best diet is one that works for you. Experiment with whole foods and sports nutrition in your training. Perhaps whole foods make your feel more sluggish in the short-term, but they improve your endurance and provide more energy in the long-term. Only one way to find out.
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#1: Snickers bar
#2: Payday bar
#3: Chocolate chip Clif bar