6 Energy Food Options

·       Energy Bars

These are best for endurance activities (generally, any moderately intense aerobic endeavor lasting at least 90 minutes). In most cases, they are recommended for before-workout and recovery-phase use.

Bars are commonly high in carbohydrates, low in protein and fat—a good combination to consume just before starting an extended activity (or during a long rest break). Bars with slightly higher fat and protein content are good to eat 1 hour or more before a workout or any time after it. The high-grade carbs in bars provide an endurance boost during a workout; afterwards, they help replenish glycogen (energy reserves) in muscles.

Some energy bars offer significant protein, a nutrient that is especially needed by endurance athletes. Many bars are engineered to offer a specific ratio of protein and carbs. Others appeal to vegans or those needing gluten-free nutrition.

One subset of energy bars, organic bars, offers a higher percentage of organic ingredients. REI offers a wide variety of organic bar options.

Another option is raw foods. This subset of energy bars features little or no processing. These bars include whole, uncooked, energy-inducing foods (nuts, seeds, fruits) that are chopped, pressed and compacted into a single-serve package. For on-the-go food purists, this is a great convenience.

With varying quantities of fat included (up to 15 or 20 grams in some items), energy bars are the only performance-food option that serves to quell hunger pangs, though they do so only modestly and briefly.

Energy bars are not the same as meal-replacement bars or snack bars. Still, hikers often use an energy bar as an on-the-go midday snack during a rest stop. This allows them to save time while addressing hunger and energy issues at the same time.

Tip: Drink water when eating an energy bar. Bars are usually dense and chewy and are easier to digest with generous water intake. Avoid washing them down with a performance beverage. Consuming too many carbohydrates at once can slow your body's ability to absorb them..

·         Energy Gel 

Gels are popular among hikers, cyclists, paddlers and runners for on-the-go (during-workout) use. They are syrupy, semi-liquid products—usually high concentrations of carbohydrates.

Their chief benefit? They swiftly deliver a very-easy-to-digest energy boost—offering perhaps the quickest energy input of any performance food option. Some gel-makers create specialized gels by adding varying doses of caffeine (a potent fatigue-fighter) or sodium (for people sweating excessively due to high temperatures or humid conditions). Caffeine-enhanced products are usually clearly marked. If you prefer to avoid caffeine, take note when selecting gels.

Gel packets are small, very light (1 or 2 oz.) and easy to stash just about anywhere. Some are sweetened by non-sugar products such as honey, agave or stevia. Note: REI also carries a diabetic-safe chocolate #9 gel.

·         Energy Bites and Chews

If you find the gooey texture of gels less than appealing, try bites or chews. They are offered in varying consistencies. Some are like gumdrops or gummy bears, while others are more like jelly beans.

Bites and chews provide essentially the same function as a gel—infusing the body with carbohydrates (to delay fatigue) and electrolytes (to replenish stores of salts). Because their soft-yet-solid texture requires slightly more digestive work than a gel, their benefits may be slightly slower to impact your body. They are designed exclusively for the during-workout stage of activity.

·         Energy Snacks

Since most performance foods offer sweet or fruity flavors, the snack bar (with a saltier flavor emphasis) now fills the salt-craving void for hikers and other outdoor athletes. These foods offer the convenience of a single-serving snack package that provides a healthier combination of ingredients than can be found on grocery-store shelves. They tend to be less processed than other energy foods, which is appealing to some athletes.

·         Sport Drinks

The beverage category, which launched the modern energy-food movement with the introduction of Gatorade in 1965, includes items that cover all the phases of activity—before, during and recovery.

These performance beverages brought the term "electrolytes" into the mainstream lexicon decades ago. Electrolytes are minerals, primarily salts, which exist in your blood and carry electrical impulses (such as muscle contractions) between cells. They are important to bodily processes that involve your heart, nerves and muscles.

Major electrolytes in your body include sodium, potassium, calcium and magnesium. During hard or prolonged exercise, perspiration drains your body of electrolytes, particularly sodium and potassium. The typical result: fatigue and diminished performance. Performance beverages help prepare and sustain an athlete's body in sweaty conditions.

Beverages with high protein content (and thus higher caloric content) are designed more for recovery, although some beverage-makers assert that protein boosts endurance as well. Nutrients are rushed in liquid form to depleted muscles, speeding their ability to rebound and provide a high level of performance the next day or later that same day.

Effervescent beverages come in tablet or powder

Electrolyte replacement in a lower-calorie liquid.

A more reservoir-friendly concoction for people who enjoy sipping a flavored beverage through their hydration system.

Effervescent tabs do not create the potential for gunking-up a reservoir the same way a high-carb powdered energy drink mix might. Most effervescent beverages also contain fewer calories than typical sports drinks.

High-calorie drinks are not for everyone, and many trainers and nutritionists advise those training at no more than a moderate level of intensity to drink diluted performance beverages or a low-cal beverage. By consuming fewer calories in their beverages, athletes can rely more on solid food for their caloric intake. Low-cal beverages also minimize residue left inside a hydration reservoir.

·         Supplements

One way to add vitamins and nutrients without any calories is through performance supplements. These capsules can offer a variety of benefits depending on your needs. Be sure to follow the directions on the packaging for correct use.