Staying Fueled During Gymnastics Practice

By: Hannah Segur

Staying Fueled During Gymnastics Practice (Photo Source: iStock)

Staying Fueled During Gymnastics Practice (Photo Source: iStock)

When it comes to staying fueled and energized during a long gymnastic practice or meet, knowing what kind of snacks and drinks to bring along can keep you fueled. Here are some tips and tricks on what foods and beverages are best to keep energy levels up.

Gymnastics is a unique sport because the athlete is required to exert their energy in intervals followed by rest and recovery periods. This means keeping energy levels high must be done quickly and efficiently. Additionally it means that quick digesting carbohydrates are a must to deliver energy that the body needs to maintain optimal performance.

Pack along berries in a to go container! (Image Source: iStock)

Pack along berries in a to go container! (Image Source: iStock)

Fruits are perfect for a gymnast to consume while practicing. The natural sugar in fruit boosts energy levels. It is excellent to have fruits like strawberries or blueberries because they are individual and easy to eat while on a quick break. Bananas are great too because they are portable and typically easy on the stomach, plus they deliver potassium, a key mineral in muscle contraction.

Pretzels are another great snack; they are a source of carbohydrates, while being easy to digest and easy to eat in a pinch.

For longer practices (example: lasting 1.5 hours or more) add-in a source of protein and fats to help keep energy levels up, like these ideas:

Pretzels and/or nuts are a great snack to bring along! (Image Source: iStock)

Pretzels and/or nuts are a great snack to bring along! (Image Source: iStock)

Nuts are a good savory snack and a great source of protein to sustain energy and concentration levels.

Cheese or nut butters are great to pair with any of the above quick digesting snacks. Cheese and certain nut butters are a natural source of protein.

For example peanut butter has 8 grams of protein per 2 tablespoons (about the size of a golf ball).

Staying Hydrated
The best form of hydration would be water for this specific sports practice. Because the sport isn't nonstop, you do not need the extra sugar and electrolytes that are in sports drinks during a practice. If however, they were in an all-day competition or practice lasting longer than 1.5 hours, then it would be recommended to add-in some sports drink in addition to water. Sports drinks will deliver electrolytes and some sugar to optimize hydration levels and keep the body energized, product examples: Gatorade, Body Armour, or Klean Athlete Hydration (Use our link and save 15% on Klean Athlete products).

Lastly – remember always try new foods and drinks on practice days first before you try them on competition days to ensure they sit well within your stomach.

For more hydration tips, see the Hydration 101 handout in the handout shop!

Content reviewed by sports dietitian: Molly Morgan, RD, CDN, CSSD

PB Recovery "Ice Cream"

Recovery Ice Cream (Photo credit: Getty Images)

Recovery Ice Cream (Photo credit: Getty Images)

Tired of the same old protein shake after workouts? Try refueling with recovery “ice cream” which will deliver a mix of carbohydrates and protein to refuel tired muscles - plus the peanut butter adds healthy fats!

Now the reason we put ice cream in quotes is that our taste testers said while yes, it is a frozen treat, it isn’t truly ice cream! Either way, it is perfectly refreshing and a delicious recovery option.

PB RECOVERY “ICE CREAM”

Serves 1

Ingredients:

1 frozen banana, broken into pieces*
2 scoops Klean Athlete Isolate Natural Vanilla
1/4 cup water or milk

Directions:

  1. In a blender combine the frozen banana, protein powder, and water. If needed, add additional water to ease blending. Blend until creamy and smooth with an ice cream-like texture.

Tip: this works best with a high speed blender like Ninja or Vitamix.

Q and A: Kenny Westerman, PhD - Insight on Biomarker Data and Personalized Nutrition

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This Q and A with Kenny Westerman, PhD features insight on InsideTracker's a biomarker and personalized nutrition platform. The insight is based off of findings from a recent peer reviewed paper, titled "Longitudinal analysis of biomarker data from a personalized nutrition platform in healthy subjects". The bottom-line is the data shows that biomarker and personalized nutrition works.

1. What was the most surprising learning/finding from the study?

We made a couple of interesting observations from the data presented in the study:One was about the complexity of the relationship between some biomarkers and health -- for example, iron deficiency is known to be problematic and can be high in certain populations, but we also saw positive correlations between markers of iron and detrimental metabolic markers like cholesterol. So, our data speak to the fact that there is so much more to find out about what goes on inside our bodies.

Another was the fact that, apart from the effects of specific interventions, there was a trend towards general improvement in biomarkers for people who chose more interventions overall. We see this as an indicator that increased engagement with the platform can have direct implications for success in behavior change and health improvement.

2. How do you find that the data supports routine bio-marker testing to support training/nutrition for athletes and others?

We show results in the publication for differences between first and last tests, but many of those users had multiple tests in between and may have reached those improvements only through consistent tracking and behavior change. We also saw that individuals were typically not "all-or-nothing", but rather had only a handful of biomarkers out-of-range. This and other data we have analyzed suggest that even generally healthy athletes often have a few biomarkers that are problematic, and in fact, that there are specific biomarkers that are more likely to be unoptimized for athletes.

3. The study found that biomarkers improved/trended towards normalcy - what do you think helped drive that change?

One of the difficulties in our data analysis for the study was trying to tease apart the effect of different components of our program in affecting biomarker levels. There are multiple key possibilities, including awareness of out-of-range biomarkers, personalized recommendations to improve biomarkers that are sub-optimal for a given individual, and customizable plans that help users craft realistic plans for long-term behavior change.

4. What other education/benefits comes with using a program like Inside Tracker?

While we will provide a specific recommendation to improve sub-optimal biomarkers, the overall InsideTracker experience is filled with interesting and actionable information. While seeing recommendations to improve your iron levels, you may at the same time learn recipes, discover interesting exercises, and better understand what is going on inside your body.

5. Do you have any insight on how long someone should use a program like Inside Tracker to gain maximum benefits?

In our published analysis, we saw biomarker improvements in individuals spanning a wide range of time frames, from a few months all the way up to 5 years. However, our analysis on the available research suggests that for optimal results, biomarkers should be measured every 3 months or so for multiple sessions in a row, to be able to see not just a snapshot of your biology but how your action plan is working over time.

For more on Inside Tracker, check out their Website: https://www.insidetracker.com/

Quick Snack Ideas

“One of the biggest mistakes I see athletes make is their snack choices”, says sports dietitian and Fuel2Win Founder, Molly Morgan. Most athletes need snacks to help meet their daily energy needs yet often snacks are being skipped or comprised of sub-optimal options.

Here are some quick snack ideas to stock-up on and bring along or grab when you are on the go!

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Banana + Peanut Butter

A super simple snack is a banana + peanut butter. It delivers a combination of quality carbs, protein, and healthy fats. Plus bananas are rich in potassium, which is a key mineral for muscle contraction and for fluid balance.

To make this an easier snack for the car, opt for single serve cups of peanut butter. Then you can just dip the banana (carefully) right into the peanut butter or keep a plastic knife with you to spread the peanut butter.

Hummus + Chips

Hummus + Chips

Protein-rich hummus is a perfect snack, pair it with whole grain chips or even sliced veggies like red pepper, cucumbers, or baby carrots.

Also look for single serving cups of hummus which are perfect for travel.

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Snacks PB Stuffed Bars

These bars are simply delicious and really filling! The first ingredient is peanut butter and the coating is oats and oat flour-based. Each bar has 170 calories, 3 grams fiber, and 4 grams protein.

They are also available in honey almond butter!

Chia Peanut Butter Protein Bars

Make your own protein bars with this simple recipe! Each bar has 9 grams of protein, 3 grams of fiber, and 190 calories. Then wrap up the bars in single serving bags or in pieces of foil - they are perfect to take on the go!

chia peanut butter bar

Chia Peanut Butter Protein Bars

Serves 10

Ingredients:
1 1/2 cups chickpeas, drained and rinsed
3 tablespoons coconut milk
30 grams (2 scoops) chocolate Klean Athlete protein powder
1/2 cup creamy peanut butter
1/2 teaspoon sea salt
1/4 cup maple syrup
1/2 cup old fashioned rolled oats
2 tablespoons chia seeds

Directions:

Prepare a 9 x 9 - inch baking dish with non-stick cooking spray or parchment paper.

In a food processor pulse the chickpea and the coconut milk until well combined. Then add the protein powder, peanut butter, sea salt, and maple syrup. The mixture should be thick and sticky.

Transfer the mixture to a mixing bowl and add the oats and chia seeds. Stir until well combined. Add the mixture into the prepared baking dish. Refrigerate at least 4 hours. Cut into 4 bars and serve.

Store bars in a air tight container and refrigerate or even pack in single serving bags or wrap in foil.

Nutrition facts (per bar): 190 calories, 9 grams fat, 2 grams saturated fat, 0 milligrams cholesterol, 140 milligrams sodium, 20 grams carbohydrates, 3 grams fiber, 7 grams sugar, 9 grams protein

Restaurant Picks - Panera

If your sport season has you constantly on the go! Surely you can pack some food but the reality is that you will wind up eating some meals either on the go and at restaurants. Here are some of our favorite picks from Panera Bread that are perfect for fueling athletes to check out! Wishing you safe travels and a great season ahead.

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We love Panera Bread!

Why? The menu selection at Panera Bread is fantastic - including sandwiches, salads, bowls, and soup. Plus many Panera locations have a drive thru which is helpful if you are really short on time! Also we love the variety and options that are available - including whole grains and plant-based choices. Here are some picks for fueling athletes on the go from Panera Bread.

Panera Soba Noodle Chicken Bowl

Panera Soba Noodle Chicken Bowl

Soba Noodle Chicken Bowl

This buckwheat noodle-based bowl is perfect for fueling athletes with a blend of carbohydrates + protein. Adding a soup to a meal or having a soup as a meal is a good strategy for athletes because the broth will be hydrating to the body and the sodium will help the body to retain fluids and boost hydration levels.

Nutrition highlights: 390 calories, 46 grams carbohydrates, 4 grams fiber, and 30 grams protein

Panera Turkey BLT

Panera Turkey BLT

Roasted Turkey BLT

This sandwich delivers a protein boost plus the avocado adds fiber and healthy fats. As listed on the menu this sandwich comes on rustic white bread, although instead - opt for whole grain bread for even more of a fiber boost. Why worry about the fiber? One of the many benefits of fiber is that it helps to slow the digestion of foods and provides longer lasting energy - important for everyone, especially athletes.

Nutrition highlights: 690 calories, 52 grams carbohydrates, 6 grams fiber, and 41 grams protein

Panera Turkey Chili

Panera Turkey Chili

Turkey Chili

Soup and chili’s are a great meal or addition to a meal. This turkey chili includes beans, vegetables, and turkey!

The best part is that thanks to the beans (and some from the veggies too), in this chili there is 16 grams of fiber per serving, which is over half of the daily recommended goal (Adults fiber daily value goal: 25 grams per day).

Nutrition highlights: 260 calories, 32 grams carbohydrates, 16 grams fiber, and 24 grams protein

Panera Mediterranean Veggie

Panera Mediterranean Veggie

Mediterranean Veggie

When you are eating vegetarian and on the go, finding options that deliver protein can be a bit of a challenge. This Mediterranean Veggie sandwich has 18 grams of protein and it is loaded with vegetables.

The sandwich comes on tomato basil bread but you can swap that for whole grain bread to add more fiber!

Nutrition highlights: 440 calories, 65 grams carbohydrates, 6 grams fiber, 18 grams protein

Panera Kids PB & J

Panera Kids PB & J

Kids Meal PB & J

When in doubt, a classic peanut butter and jelly sandwich is great. Order the sandwich on whole wheat bread for a fiber boost! Plus kids meals come with a yogurt tube and choice of milk box or 100% apple juice. As far as which drink to choose - adding a milk box is perfect for refueling muscles with a blend of carbohydrates and protein.

Nutrition highlights: 370 calories, 49 grams carbohydrates, 6 grams fiber, and 12 grams protein

Images of the Panera Bread food are from Panera.com

Products Worth a Try for Athletes

When it comes to fueling athletes there are products on the shelf that are definitely worth a try to give your body a boost of the energy it needs to fuel and refuel the body. Here are a couple of product picks from our founder and sports dietitian, Molly Morgan for athletes to consider adding to their routines!

Kind Bars - perfect for on the go fruit boost

Kind Bars - perfect for on the go fruit boost

PRESSED BY KIND BARS

These Pressed By KIND bars are a perfect way to boost fruit intake for busy days. Each bar has 2 servings of fruit and there is no added sugar. Pictured here is our founder’s favorite variety - Mango Apple Chia!

What we love is that each of these bars has only about 100 - 110 calories and delivers 3 - 4 grams of fiber; the fiber component is key for athletes to help balance blood sugar levels and provide longer lasting energy. Click here to check out the line-up of Pressed by KIND bars. Note - these are also available for purchase at stores like Target and Wegmans.

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EPIC BARS

Epic bars are a protein-packed snack and great for on the go days. Each bar delivers 7 - 13 grams of protein. Plus they don’t need refrigeration and are perfect to throw in your workout bag or back pack. Visit Epic.com to check out all of the different flavors available! Note - these are also available for purchase at stores like Target and Wegmans.

BEETS

If you are short on time to roast up a batch of beets, instead grab a package of Love Beets. They come in delicious flavors or plain and make a great side dish at meals or event a salad topper. Beets deliver important compounds to boost performance.

For more on the latest in beet and performance research, check out our recent Spotlight on Beets blog post.

Yum! Chickpeas - a perfect on the go snack

Yum! Chickpeas - a perfect on the go snack

CHICKPEAS

Take chickpeas with you! Buy bags of roasted chickpeas for a perfect snack that delivers fiber and protein for longer lasting energy. Plus they deliver important nutrients including: iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. In fact, one serving on roasted chickpeas has 8% of the Daily Value for iron.

Check out these fun ideas to add-in chickpeas from our recent blog post - click here.

KLEAN ATHLETE VITAMIN D

When you can’t routinely be out in the sunlight, adding in vitamin D is important for many reasons: first is that there are very few foods that naturally deliver vitamin D and that vitamin D plays key roles in the body, especially for athletes. Vitamin D can keep your immune system strong and has links to musculoskeletal strength, and physical performance.

To add in vitamin D, we recommend checking with your health care provider first before adding any supplements to your routine. For athletes completing at elite levels or pro levels, always choose a 3rd party certified supplement (like NSF) to ensure that the product is free of banned substances. Fuel2Win is an affiliate with Klean Athlete and you can get a 15% discount. Click here to purchase from Klean Athlete.

Recipe: PB Chip Energy Bites

These peanut butter chip energy bites are absolutely delicious and they are whole grain based! They are perfect to keep on hand to fuel your athlete.

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PB CHIP ENERGY BITES
Serves 24 (Bites about 1" - 1.5" each)

Ingredients:
¼ cup honey
¼ cup coconut oil, melted
1 cup creamy peanut butter
3 cups rolled oats
3 tablespoons chia seeds
1 cup dark chocolate chips

Directions:
1.    In a mixing bowl combine the honey, coconut oil, and peanut butter. Mix until well combined.
2.    Then add-in the rolled oats and chia seeds. Stir to mix together. 
3.    Finish with chocolate chips.
4.    Cover and refrigerate for at least 30 minutes. 
5.    Then remove from the refrigerator and form into bites, about 1-inch each. 
6.    Place in a storage container or freeze!

Nutrition facts per serving: 180 calories, 11 grams fat, 5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 50 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 9 grams sugar, 4 grams protein
 

Q & A with BeetBoost

There are so many products out on the market, which makes it hard to know what products are worth taking and what products are truly beneficial. When it comes to boosting exercise capacity and combating inflammation - beets and tart cherries have been linked to helping the body. Check out this Q & A with BeetBoost, a unique product that combines the benefits of beets and tart cherries in one product. Also see below a special discount code for the product for Fuel2Win!!


Q: What is unique about BeetBoost?
Beet Boost is the first product of its kind to combine the benefits of high nitrate beet juice with concentrated, tart cherry extract rich in anthocyanins. The synergy of these two ingredients provides athletes with greater impact on performance than each ingredient alone. Beet Boost is also unique in that it contains no added sugars, flavors, or synthetic ingredients. 


Q: What does research show that athletes can benefit from having tart cherries and beets?
Research shows that beet juice reduces oxygen cost which in turn enhances exercise capacity. This means athletes using Beet Boost can workout longer and stronger. Our beets promote vasodilation, increase blood flow, and boost oxygen availability to the brain allowing athletes to maintain mental clarity and quick reaction time during exercise. Science has demonstrated the benefits of tart cherry juice in accelerating recovery by reducing inflammation. Athletes who use tart cherry juice have decreased muscle pain after exercise, making it possible for them to exercise hard the next day. 


Q: Is there any benefit for non-athletes to take this product?
Yes! Beet Boost provides benefits for anyone looking to improve their health. Beet juice is shown to lower blood pressure and improve cardiovascular health. Tart cherry juice reduces inflammation and pain associated with joint and muscle soreness. Each serving provides the nutrients equivalent to eating 4 beets and 40 tart cherries! 


Q: Will an athlete 'feel' the product working?
The best way for an athlete to test the effects of Beet Boost is to drink a serving 30-60 minutes prior to exercise for 3 days. Take 2 days off, then resume using Beet Boost. Trialing the product in this way allows athletes to really notice the impact of Beet Boost.


Q: What are some ways you can recommend someone to use this product?
Beet Boost easily mixes with water and is intended to be used 30-60 minutes before exercise for maximum benefit. It pairs great with apple, orange, or other juices and can also be added to pre-workout smoothies or taken after exercise to maximize recovery. For overall health benefits, use Beet Boost daily either on its own or mixed into food.  

Check this product out: www.nutrigardens.com and enter code "fuel15" to save on your order! 

Preparing College Athletes for Back to School

Source: Getty images

Source: Getty images

If you are an athlete and getting ready to head off to or back to college, this is an important time to calibrate your nutrition and plan and establish a game plan for when you are at school. Sometimes fueling your body can feel like a full-time job but the effort and diligence you put in will certainly yield results. Check out these tips two steps our founder and sports dietitian, Molly Morgan recommends that you take before heading to campus:

 

1. Research what foods and beverages will be available and/or provided to you at school 

Some athletic programs will have specific products like tart cherry juice, protein bars, bananas, etc. that will be available at the gym. Use these items to supplement your eating routine! 

Review menus for dining halls that will be accessible and learn what is offered and what is open when. This will help you for step 2!

Find out where the nearest grocery store is and a way to get there routinely to stock up on items that will keep you fueled while studying, between classes, etc. Check out this Snack Ideas handout for nutrient-rich snack ideas. 

2. Make a Food Game Plan

Once you have done some research you can now craft together your food game plan! Taking time to think this through will help your plan become a reality because fueling your body doesn't just happen by accident. Be sure to consider your class, practice, and game schedule when crafting your plan out as some days will likely be more hectic than others. 

If you are living on your own learn or have access to a kitchen, this summer, learn to prepare some simple meals and snacks that can become part of your eating routine. For example, teach yourself how to make these Maple Sea Salt Energy Bites which could be an on the go breakfast or a great snack.

Plan for at least 3 meals and 2 - 3 snacks to meet your energy needs!

3 Quick Tips: Consistency, Energy, Balance

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When it comes to fueling your body, consistency is key. Often times athletes focus more on their training consistency and less on their nutrition consistency.

Yet the energy their body needs will come from the foods and beverages they take in. When food is an after thought, it can take a toll on the body overtime, especially when enough overall energy (calories) are not coming in.

Here are three quick tips to help you dial in your fueling plan:

1: Consistency

When you are routinely training hard, it is a must to fuel the body consistently. A lot of times athletes think more about what they are and are not eating on game or event days, yet the day to day is just as important. If fueling the body is neglected and not part of the focus, you will not get the maximum results out of your training. 

2: Energy

Although, there is a lot of complexity when it comes to the science of sports nutrition and fueling the body, first and foremost you must take in enough energy (calories) to match your training needs and goals. If you are looking to put on muscle but do not have enough overall calories coming in, it will be impossible to get the gains you are looking for. 

If you have no idea how many calories you need per day, work with a sports dietitian to get a custom plan designed to meet your training needs. Visit the SCAN (Sports, Cardiovascular and Wellness Nutrition Group) website to find a dietitian near you.

3: Balance

Fueling the body is all about balance, focus on getting most of your calories from nutrient-rich foods: fruits, vegetables, lean meat, yogurt, milk, whole grains, avocado, olive oil, etc. And having the occasional salty snack food or dessert is okay! Sports dietitian Molly Morgan suggests her athletes follow a 90/10 rule... 90% of the time choosing the nutrient-rich choices and 10% of the time for the 'extras'".

Click here to download this great Fuel2Win overview handout for quick tips and guidance to boosting your overall eating routine.

Tips: Moving the Scale

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When it comes to meeting weight goals, Fuel2Win founder and sports dietitian, Molly Morgan finds herself spending a lot of time helping athletes, especially early in their career gain weight. 

"In working with pro athletes, the demands that their training puts on their calorie needs for their body is incredible", explains Morgan. Getting enough calories in each day is like a balancing act. Here are tips that Molly shares with her pro athletes:

1. Have a Plan - "Most athletes I work with need between 3000 - 4000+ calories per day and it can be done but when an athlete doesn't have a plan, it almost a certainty that the player will struggle with keeping their weight where they want it", states Morgan.

She suggests athletes work with a sports dietitian to establish their energy need goals and this number will change and should change depending on training demands. A sports dietitian can develop a custom meal plan and meal suggestions that can help get an athlete to their desired weight. 

2. Fuel Routinely - To get enough calories in Molly explains, athletes must have at least 5 - 6 meals and snacks per day. This helps to split up the calories and fuel and refuel the body. She finds that when athletes are trying to rely on just 3 meals, it is nearly impossible to get enough energy in to meet their energy/calorie goals.

3. Focus on Nutrient-Rich calories - Molly notes that she often sees athletes just adding in calories from anything from milk shakes to butter or Alfredo sauce. Although those will all help to increase calorie intake overall, it is best to meet calorie needs with nutrient-rich foods like: avocado, nuts, seeds, nut butter, olive oil, whole grains, yogurt, kefir, etc. These foods will also deliver important healthy fats, vitamins, minerals, probiotics, etc. 

Checkout these quick calorie boost snacks and additions to add to your intake:

- Add 1/2 an avocado to a meal or mash with salsa for a quick guacamole: Adds approximately 150 calories

- Have a handful (about 1 oz/28 g) of dried fruit and nut trail mix for snack: Adds approximately 130 - 160 calories

- Snack on a banana (large banana) + 2 tbsp (30 ml) peanut butter: Adds 310 calories

- Snack on cottage cheese (1 cup/240 ml) + cubed fresh pineapple (1 cup/240 ml): Adds about 300 calories

- Drizzle 1 tbsp (15 ml) olive oil on foods at meals: Adds about 120 calories

Download the latest Moving the Scale handout for more tips and snack ideas! 

Q & A with Carrie Miller, Personal Running Coach

Personal Running Coach, Carrie Miller 

Personal Running Coach, Carrie Miller 

Hive Athlete and Personal Running Coach Carrie Miller shares some of her sports nutrition tips. She is a veteran of over 30 full marathons (includes 7 Boston marathons), 15 half marathons, ten 24-hour+ 200-mile team relays, and multiple 5k and 10k races.

Q:  Honey Stinger has a variety of products, what time (e.g. before, during, after) do you suggest athletes use the different products?

A: I suggest that athletes eat a Honey Stinger waffle about 30 minutes to 2 hours prior to a race or workout.  I also suggest taking a gel or a few chews right before the race or workout starts for added energy right at the beginning.  During the race/workout, chews and gels are ideal.  I love how small the chews are, making them easy to chew and manageable to take frequently.  If a workout/race happens to be long and slow, waffles could also be a good option.  For example, my husband just paced a 6:00 marathon, so taking waffles at this slower pace was great.  After the event/workout I suggest consuming a Honey Stinger Protein Bar or the new Cracker N’ Nut Butter Snack Bar!

Q: What is unique about Honey Stinger products compared to other products on the market?

A: I love Honey Stinger products compared to the competition because they use a real and natural sweeter - honey.  Products with refined sugar can cause sugar spikes and crashes, but the natural honey helps sustain energy at a high level for a longer period of time.  Additionally, there are gluten free and organic options in so many amazing flavors that taste so great that you look forward to taking them. And, they don't upset your stomach!  

Q: If someone has an evening workout, practice, or game, which Honey Stinger product(s) would be ideal to have before?

A: For evening workouts and competitions, there are caffeinated options of gels and chews to keep you firing on all levels!  Some examples include the Chocolate and the Strawberry Kiwi Energy Gels, as well as the Lime-Ade and the Cherry Cola Energy Chews.

 

Q: What is your favorite Honey Stinger product? And why?

A: This is a tough one because I use and love almost all of the products, and I'm not kidding! However, I'd have to go with the chews because I think they've made the biggest impact in my race performance.  For example, in a marathon or 50 mile race I take a few chews prior to the start and then about 1 chew per mile during the event.  Before I started using Honey Stinger, I would get nauseous after using the various gels on the market. I usually had to resort to not taking much of anything during the 2nd half of a race because I couldn't stomach anything else.  Using Honey Stinger Energy Chews during races has been a breakthrough in nutrition that led to better performance for me. After I used the Energy Chews to fuel my first 50 mile ultramarathon I was hooked, and there was no turning back.

Q: Fueling the body is important for an athletes  success. What is one tip you can share with athletes to fuel their best? 

A: Just because you are active does NOT mean that you can eat whatever you want.  Your body needs high-quality real, clean food to keep firing on all cylinders! Also, it's important to fuel your body within 30 minutes of working out.  Waffles, Protein Bars, and the new Cracker Bars are great for this!