No Bonking Allowed

By Elizabeth Jarrard on July 3, 2014 , categorized in Endurance

No one wants to hit a wall (“bonk”) in the middle of a race or hard workout. Your body has limited reserves of electrolytes and carbohydrates to keep you going the distance—until those stores run out. Fueling properly during a workout can mean the difference between feeling great and feeling like you’re about to kneel over or the difference between winning and losing. Here’s the lowdown on what you need, and two easy ways to get that—through Vega Sport Endurance Gel and Vega Sport Energy Bar.

Mid-Workout Nutrition

Your body’s first source of fuel is glucose stored in your muscles (muscle glycogen), but when you’re working out for more than 45 minutes, your body begins to deplete those stores. During a workout you need to replenish and energize with food that provides both instant and sustained energy that’s clean burning and easily digestible—such as simple carbohydrates.1 Simple carbohydrates from fruit are often the easiest do digest when running or doing high intensity interval training (HIIT). If you are cycling or hiking for a long duration, you may also want to add in some plant-based protein and fats (such as from nuts and seeds) to help prolong the release of energy from carbohydrates.

Endurance Gel

Vega Sport Endurance Gel contains EnergySource, sorghum malt and dates — minimally-processed carbohydrates that give you both a quick burst and slow release of energy. Endurance Gel is one of the only gels on the market to contain coconut oil, which is rich in medium chain triglycerides (MCTs) and metabolized like carbohydrates for instant energy, without a crash afterwards.2 Runners often use Endurance Gel while training on longer runs, and during races.

Endurance Bar

Vega Sport Energy Bar also has a date base, but adds almonds, SaviSeed oil and coconut oil to sustain the energy from carbohydrates for a longer workout. If you are able to digest a higher protein and fat snack, while cycling, hiker or rock climbing, then you may decide to eat that instead of an Endurance Gel.

Developed for easy on-the-run digestion and featuring whole food ingredients, Vega Sport Endurance Gel and Vega Sport Energy Bar don’t contain any refined sugars or maltodextrin (a common sweetener in gels that can cause stomach upset for many athletes).  Consume one bar or gel every 45 minutes during exercise with water, for as long as you work out. Depending on your personal fitness and metabolism you may find that you require more or less.

Grab an Orange Zest or Raspberry flavor Vega Sport Endurance Gel or Apple Cherry or Chocolate Coconut Almond Energy Bar today.

What do you eat while working out?

References

  1. Jeukendrup AE. (2004). Carbohydrate Intake During Exercise and Performance. Nutrition. 20:669–677.
  2. St-Onge M and Jones PJH. (2002). Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity. Journal of Nutrition:132(3):329-332. Accessed 4/19/13 from http://jn.nutrition.org/content/132/3/329.full

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cycling endurance mid-workout mid-workout nutrition running swimming triathalons

Elizabeth Jarrard

Elizabeth Jarrard is a registered dietitian in Denver, CO who specializes in medical nutrition therapy and plant-based nutrition. She educates clients and consumers on how to optimize their health through nutrition.

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