Even
for the most seasoned shopper, the
diet/nutrition aisle can be overwhelming.
Staring at shelves of bars, shakes
and powders, it’s difficult
to know where to start, says nutritional
adviser Charles Sproule of Truro,
N.S. “The key is narrowing
the field and looking for products
designed for your needs,”
agrees registered dietitian Nancy
Clark of Chestnut Hill, Mass. “A
good place to start is by looking
for wholesome ingredients and avoiding
sugary, fat-packed options.”
To help you power up on knowledge,
here’s a categoric breakdown
of what’s on your health-food
shelves.
POWER
DRINKS
Examples: Powerade,
Gatorade.
Contents: Basically,
you’re getting a soupedup
bottle of water that’s fortified
with simple sugars, electrolytes
(sodium and potassium) and, in some
cases, caffeine, vitamins and minerals.
Premise: To replenish
electrolytes lost during intense
physical activity.
Average calorie count: 120 to 140.
Ideal if: You’re
running, playing football, soccer
or basketball intensely for 60 to
90 minutes.
Avoid if: You’ve
had a pre-workout snack, you’re
sluggish or doing an easy workout
(30 minutes of walking on the treadmill),
says Clark. You won’t need
the extra shot of sugar for energy.
MEAL-REPLACEMENT/ PROTEIN/ENERGY
BARS
Examples: Atkins
Advantage Protein Bar, PowerBar
Sport Energy Bar, Promax Energy
Bar, Zone Perfect Nutrition Bar.
Contents: These
bars contain a combo of carbs, protein
and fat, along with certain amino
acids, vitamins and minerals. Note:
Always read the label before choosing
a bar. Many cater to dieting trends
(low-carb, high-protein) but can
still contain higher levels of carbs,
fat or protein than your recommended
daily intake.
Premise: To supply
an on-the-go food fix while increasing
energy, focus and physical performance
– not necessarily to curb
weight loss, says Clark. “To
lose weight, a calorie deficit is
necessary. If a bar helps create
that deficit, that’s fine.”
Average calorie count: 200 to 250.
Ideal if: You’re
too busy to cook or pack your lunch.
Avoid if: You’re
trying to include healthy foods
in your diet, or if you’re
just after a snack to satisfy your
sweet tooth.
ENERGY
SHAKES/POWDERS
Examples: NHF Whey
Delicious Protein Meal Supplement,
Nutribar Lifestyle Meal Replacement
Powder, Weider Pure Pro Shake Food
Supplement, Ensure Complete Meal
Replacement.
Contents: Depending
on the brand, shakes often contain
soy, whey or protein, and are often
sweetened with a sugar alternative
to reduce the calorie count.
Premise: Liquid
meal in a can.
Average calorie count: 30 to 80
per powder scoop; 110 to 300 per
shake.
Ideal if: You’re a vegetarian
or someone looking to add more protein
to your diet.
Avoid if: Money
is a concern. Powders and shakes
can be pricey and will put a dent
in your wallet if consumed regularly.
HIGH-CAFFEINE
DRINKS
Examples: Pimp
Juice, Red Bull, Cult, Dark Dog,
Weider Power Tea, SoBe A-Rush.
Contents: Caffeine,
fruits, vitamins and minerals. Dark
Dog, Cult and SoBe ARush use guaraná,
a natural form of caffeine that’s
easily absorbed by the body, which
creates a longer-lasting effect.
Pimp Juice uses taurine, an amino
acid that boosts your body’s
ability to absorb the nutrients
needed to boost physical and mental
performance.
Premise: To increase
your energy, stamina and concentration.
Average calorie count: 0 to 150.
Ideal if: You need
a quick pick-me-up.
Avoid if: You’re
out of water and need a thirst quencher.
Before
you reach for that bar,
shake or drink, read this:
- No matter what variety
of energy booster you choose,
calories count. If you’re
watching your weight, pay
attention to the nutritional
information and ingredient
lists.. Avoid products that
list sugar, corn syrup,
cane syrup or maltodextrin
as a primary ingredient.
- Although these products
are a better choice than
skipping meals altogether,
don’t make consuming
them a habit – they
don’t contain all
the ingredients necessary
for a healthy, balanced
diet.
- Talk to your doctor before
you make a nutritional supplement
a part of your diet. And
if you experience negative
side effects, see your doctor
right away. |
Not
sure when to toss back that energy
bar or drink?
The best time is two to four hours
before an activity, or 30 minutes
afterward. |
