The Virtues of Bar Food

Meal-replacement products aren't just for weight loss. They'll also help you recover fast from a tough run

by: Liz Applegate Ph.D.

Sometimes it seems as if we're a nation of dieters. Hardly a commercial break goes by without an ad for some new meal-replacement product designed for weight loss--ads that tell you to "have a shake or bar for breakfast, another for lunch, then eat a sensible dinner." Many runners probably click right through these commercials figuring that a daily 3-miler is enough to keep them fit and trim, thank you very much.

Yet even the leanest runners are starting to use meal-replacement products these days--not to lose weight, but to run better.

That's because, many meal-replacement bars and drinks offer the perfect combination of nutrients for postrun recovery. That's right. Those "diet" bars and drinks can help you restock your energy stores fast so that you're able to run well again soon after a hard workout.

And there are other ways for runners to take advantage of the nutrition and sheer convenience offered by these products. Sure, real food still packs a more powerful nutritional punch than most meal-replacements. But when used correctly, these bars and drinks offer nutritional benefits every runner needs.

A Speedy Recovery
So what's the difference between an energy bar and a meal-replacement bar? Energy bars typically contain more carbohydrates and slightly fewer calories than their meal-replacing counterparts to provide quick fuel for a workout. A meal-replacement bar or drink generally contains more protein, a little fiber, and a little fat, along with some carbohydrates (often in the form of sugar or another sweetener), and an array of vitamins and minerals. In particular, it's the bumped-up protein-to-carbohydrate ratio that makes meal-replacements so useful after a run.

Most runners know that it's important to start restocking their spent glycogen (carbohydrate) stores as soon as possible. Energy bars, with their high dose of carbs, can certainly help accomplish this. But research shows that your body will replenish its glycogen stores faster--which means you'll recover faster--if you take in some protein along with the carbohydrates. Meal-replacement products, containing anywhere from 10 to 15 grams of protein per serving, initiate quick restoration of spent glycogen stores.

Convenience and digestibility are two other reasons you should consider including meal-replacement products as part of your postrun recovery fare. Bars and shakes are easy to tote around, and require no more preparation than popping a lid or tearing off a wrapper. And if you have a hard time eating after a tough run, meal-replacement products, especially drinks, go down easy.

Options Abound
But meal-replacement bars and drinks can be a smart addition to your diet even when you're not recovering from a workout--as a healthy snack, for instance, if you're ravenous between meals. The protein, vitamins, and minerals contained in most meal-replacements, along with their lower fat content, offer better nutrition than chips, crackers, and other snack foods we tend to reach for when we're in a hurry.

Runners can even use meal-replacements as occasional small meals when in a pinch. But since most of these products only have 200 to 400 calories, you shouldn't rely on them to "replace" an entire meal, which typically amounts to 500 or 600 calories. If you want to eat a meal-replacement for a quick lunch, for example, I suggest eating one other item with it. Drink 8 ounces of vegetable or fresh fruit juice with a meal-replacement bar, or eat a handful of dried fruit or a piece of fresh fruit with a meal-replacement drink.

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