What to eat during training?

Continuing to provide your body with energy during your Kinomap training sessions is the secret to making progress and improving your performance. All physical activity results in an expenditure of energy and water that needs to be compensated for, so it is essential to be vigilant about what you eat during training. 

For shorter sessions, an energy drink will be enough to make up for any losses. However, for longer sessions, you should add a carbohydrate-rich snack. This is because your muscles will be working harder, resulting in greater losses. Adding these snacks will help avoid a drop in energy, prevent hypoglycemia, and promote recovery. 

We recommend a snack that is easy to digest, chew, and carry. Energy bars are a very good option to accompany you throughout your session. There are many types of bars available, and they are often confused with cereal bars or protein bars. So how can you tell them apart, and which composition should you choose? Find all the answers in this article.

Cereal bars, energy bars or protein bars, how do you make the right choice?

There are many different types of bars, but it’s important not to confuse them; otherwise, you risk not getting the right nutrition. 

Energy bars

Designed for sportspeople, they are rich in carbohydrates and/or fats, making them the most suitable for physical activities. 

Cereal bars

Very sweet and less rich in protein, they are less suitable for sportspeople but can be eaten as an everyday snack. 

Protein bars

Rich in protein and low in carbohydrates, they are suitable for a post-exercise snack. They help you recover and increase your daily protein intake. 

Physical activity depletes your glycogen reserves, so it’s important to maintain them during exercise and replenish them during recovery. Energy bars are the most effective for fulfilling this role. They help improve performance, particularly by limiting the risk of hypoglycemia. They are usually easy to open and chew, and do not interfere with your activity. Their composition is designed to be as easily digestible as possible to avoid minor inconveniences such as breathlessness, bloating, or abdominal cramps. 

Energy bars will give you energy during your Kinomap training sessions, but do you know when to use them and how to choose them?

Energy bars: how to choose? 

No bar has the perfect composition, but it is possible to judge them based on a few key points. Ideally: 

• Carbohydrates: 20g (50/50 simple carbohydrates, including sugars) 
• Protein: 4 to 6g 
• Minerals: sodium 50mg, magnesium 25mg 

These three elements are the most important: 

• Carbohydrates provide energy. 
• Proteins help maintain muscle mass, particularly during longer training sessions. 
• Magnesium helps reduce cramps, and sodium compensates for losses due to sweating. 

Your choice of bar will therefore depend on your sporting activity, its duration, intensity, and your specific needs. 

Consumed at the right time and with the right frequency, their impact will be even greater. You need to test several types of energy bars to find the ones that suit you best. Ideally, you should try them out during your training sessions, especially those that are close to competition, to determine how often you should take them and which ones you absorb best. 

Don’t hesitate to try out several flavors, ranges, and textures of energy bars to find the one that suits you best. Iswari offers the Buddha Energy Bar range, which could be a good solution. Vegan and gluten-free, they are easy to digest and provide a good supply of minerals and antioxidants. You can try them out with the code KINOMAP (-10% on all products).

Energy bars: when to use them? 

For sports available on Kinomap, such as cycling or rowing, the digestive system is under less strain, so it is possible to take one bar per hour of effort. 

In the case of running, the digestive system is under greater strain, and it is often more difficult to eat and digest anything solid. Energy gels are recommended as an alternative, but if the texture or taste of these gels doesn’t suit you, you can eat the bars in small bites. 

It’s important to note that these bars are not a meal in themselves. They can be used as a snack before exercise if it has been around three hours since you last ate. 

During your Kinomap training sessions, an energy drink and an energy bar will help you make up for your energy expenditure. Remember to drink throughout the exercise in small sips and take small bites of your snack. 

After exercise, whether short or long, a carbohydrate and protein intake is essential for recovery. This should be coupled with good hydration to compensate for water loss. 

If eating energy bars during your training sessions doesn’t suit you, there are several other options available. You can opt for a banana, fruit pastes, almond pastes, or energy gels. The key is to choose a snack rich in carbohydrates and minerals to provide your body with energy.

Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com

See previous nutrition articles:
WHAT DOES IT MEAN TO EAT HEALTHY? 
WHY HAVE BREAKFAST?
HOW SHOULD YOU EAT BEFORE TRAINING?
SPORT & HYDRATION: WHAT YOU NEED TO KNOW