Performance Enhancing Ergogenic Foods

June 4, 2020

Performance Enhancing Erogenic Foods – are energy bars, gels and protein powders necessary for a runner?

A discussion on the pros and cons of using energy bars, gels and protein powders in a runners nutrition plan. How do they potentially enhance performance and recovery. Suggestions on what to use and how to use them to promote performance and good health.

03:11

The key reasons runners use ergogenic aids.

03:58

The performance effects of bars and gels and understanding about how carbohydrate blended gels work and why that may make a difference to performance.

12:08

The potential budget and nutritional drawbacks of using commercial bars and gels i.e. cost, artificial sweeteners and flavourings, GI distress and possible weight gain.

20:46

Some suggested brands of gels and bars.

23:51

How protein foods and protein powders may support a runners nutrition plan e.g. muscle repair and synthesis, mitochondria production, reducing injury risk and DOMS, efficient recovery, and metabolism.

32:07

An overview of the role of BCAA’s.

38:35

Some suggested brands of protein powders.

45:04

What are the Female considerations for ergogenic aids of gels, bars and protein powders.


LISTEN HERE Episode 9: Energy Bars, Gels and Protein Powders

SHOW NOTES

03:11

The key reasons runners use ergogenic aids.

03:58

The performance effects of bars and gels and understanding about how carbohydrate blended gels work and why that may make a difference to performance.

12:08

The potential budget and nutritional drawbacks of using commercial bars and gels i.e. cost, artificial sweeteners and flavourings, GI distress and possible weight gain.

20:46

Some suggested brands of gels and bars.

23:51

How protein foods and protein powders may support a runners nutrition plan e.g. muscle repair and synthesis, mitochondria production, reducing injury risk and DOMS, efficient recovery, and metabolism.

32:07

An overview of the role of BCAA’s.

38:35

Some suggested brands of protein powders.

45:04

The female considerations for ergogenic aids of gels, bars and protein powders.

FEMALE FACTORS

Overall the advice and effects of Performance Enhancing Ergogenic Foods would be the same for men and women. Consider how much CHO and PROTEIN you require in line with your body composition and training requirements.

However if a woman is pregnant or is considering pregnancy then be mindful of the quality of the product chosen and try to purchase the most natural one you can. I would really encourage the mantra “Food comes first” here….and for everyone.

KEY TAKEAWAYS

  • Dehydration is a limiting factor in Running Performance
  • Hydration status needs to be considered pre, during, and post training/event.
  • Ensure you consider your hydration status on a daily basis,
  • Having a glass of water by your bed
  • Having some water before leaving the house
  • Start to carry a water bottle with you for all runs over 1hr
  • Plan your running route around the availability of water fountains
  • Consider purchasing a Camelbak
  • Purchase electrolyte tablets/drops

Related Episodes:


Avoiding Digestive Issues as a Runner


Macronutrients to Help Runners go Faster and Longer


Hydration and Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

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Happy Running!

Aileen and Karen xx

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