Two weeks ago I wrote about how there are really no sugars that are healthier for you than other sugars. The gist basically is that added sugar (so, not the kind you get from fruit) isn’t all that great for you and should be included in minimal amounts in your diet. In the comments section, coach G2 made a good point about how sometimes during longer workouts, sugar can be a good thing. To build on that, I want to talk a little about when taking some nutrition during your workout is a good idea and some of the better sources.
When Do You Need A Sugar Fix Mid WOD?
For most class WODs, which consist of about 6-30 minutes of metabolic conditioning and 0-15 minutes of strength, you won’t need to eat carbohydrates during as long as you’ve eaten something beforehand. Generally you will need additional carbohydrates during your workout when it is longer than 60-90 minutes or very high in intensity. (I’m talking about a 7 mile run, 90 minutes of Olympic lifting, or following a 60 minute class with another 30-60 minutes of strength or gymnastics work, not 70 minutes cursing on the elliptical or bike).
Eating carbohydrates during a longer, more intense workout helps prevent drops in blood glucose and liver glycogen (stored form of carbohydrate), and may improve motor skills. What this means is, you will be able to continue exercising at greater intensity and with better coordination and accuracy over the longer term (like I said, over 90 minutes) when you eat carbohydrates during your workout than when you do not.
How Much And What To Eat
During a workout, the recommendation is to take in 30-60 grams of carbohydrates every hour, in small increments every 15-30 minutes, starting when you’re about 30 minutes in (Stellingwerff et al 2011). Carbohydrate during a workout should be taken in small amounts in 15-30 minute intervals to avoid any stomach issues.
Good food choices for the middle of a workout will be easy to digest and low in fat and fiber. Good examples include:
- Gatorade or sports drink
- Dried fruit
- 100% juice
- Flavored coconut water (the peach mango flavor is amazing)
- Energy/sport beans or candy (I’ll address the difference in a minute)
- Fruit (stick to lower fiber options or ones that you’re familiar with. Protip: if you don’t regularly eat bananas, don’t eat one while on a long run).
About those energy beans vs. candy? They provide essentially the same thing in terms of sugar during your workout. The Energy Beans cost more than the same amount of regular jelly beans, but have fewer ingredients (although most are still sugar), no artificial flavors (at least not the flavors I looked up), come in a one serving bag, and make you feel all fit and healthy when you eat them.
How do you know when you’ll need a little added carbohydrate during a workout? My answer is usually if the workout is longer than 90 minutes and higher than moderate intensity (which would be walking or cruising on the bike) or if you feel depleted or drained during your workout. Start with familiar, easy to digest foods and expedient with what works for you.
My favorite mid workout snack, despite making fun of them, is the Energy Beans or Gu Chomps (same thing as the Cliff Energy Blocks) for long runs and dried fruit for weight training. What are your go-to mid workout snacks?