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At this point you have probably realized that being a highschool student AND an all-star athlete leaves little time for anything else, ESPECIALLY figuring out your nextmeal. While it is ideal to get most ofyour fuel from a home-cooked or well-balanced meal, sometimes it’s just not anoption. Unfortunately, you’re left with limited choices that typically include a sugar-loaded item from the vending machine, the “mystery meat” from the lunchroom, OR even worse, not eating entirely. In this case, grabbing anutrition bar might make the difference between winning the game or barely making it through the first 20 minutes.
Just keep in mind, that despite what you read on thepackages, not all nutrition bars are actually a good source of nutrients. Forthis reason it is important to read and understand the BACK of the food labelas well before making a purchase.
· Carbohydrates are the most important for energy,but bars that have more than 10g of that carbs from sugar are only necessaryright before, during or after an intense game or practice. Otherwise, the extrasugar can cause big crashes in energy which can affect concentration and mood.For moderate to intense exercise that lasts 60 minutes or greater, it is recommendedto consume 30-60g of carb per hour.
· Protein is another thing to look at since it isneeded for muscle recovery and repair. A higher protein bar that has greaterthan 10g will come in handy right within 30 minutes post exercise.
· Fat is needed to help with vitamin absorption,particularly vitamins A, D, E and K. All of which will help keep your body fastand strong. However, avoid consuming toomuch unhealthy saturated fat as it will take a toll on energy, digestion andlong-term health.
Most bars serve as convenient, quick and reliable sources offuel, but with so many different kinds available in the market, it can be hardto make the best possible choice.
For quick fuel before or during exercise choose this:
Clif Bar: “TheOriginal Energy Bar” has 44 grams of energizing carbohydrates.
Nutrition: 230 calories, 3.5g fat, 44g carb, 9g protein
OR
Luna Bar:Specifically designed for females, this energizing bar is also a good source ofbone-building calcium and blood-pumping iron.
Nutrition: 170-180 calories, 5g fat, 27g carb, 8g protein
For easy recovery within 30 minutes after exercising choosethis:
Clif Builder’s Bar:This bar restores glycogen stores which can easily be depleted after an intenseworkout as well as enough protein to help repair and strengthen the body.
Facts: 270 calories, 8g fat, 30g carb, 20g protein
OR
Kashi Go Lean Roll:Treat yourself with this great-tasting bar after a tough practice. It hasenough carb and protein for proper recovery.
Facts: 190 calories, 5g fat, 27g carb, 12g protein
For a portable mid-morning or afternoon snack choose this:
Lara Bars: Madewith only whole food ingredients, this balanced source of nutrition will helpget you through even the longest of school days.
Facts: 210-240 calories, 10g fat, 30g carb, 3-5g protein
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