What are sport foods and when to use them?
Benefits, types and scientific evidence
Sport foods — such as energy bars, gels, or sports drinks — are products designed to meet the nutritional needs of athletes before, during, or after physical exercise. In this article, you will discover what they are, when it is recommended to consume them, and why they are an effective tool to improve athletic performance.
What are sport foods?
Sport foods are food-format products that provide key nutrients (such as carbohydrates, proteins, or electrolytes) in a practical way that is adapted to the sports environment. They are formulated to facilitate digestion, offer a suitable texture during exercise, and ensure efficient energy absorption (Thomas et al., 2016).
They differ from classic supplements because they come in formats like bars, gels, or drinks, making them a convenient and functional option for athletes of all levels.
According to the classification of evidence from the Australian Institute of Sport (AIS), the sport foods that are categorized within the Evidence A group, which have the most scientific evidence, include:
• Sports drinks, with 4–8% carbohydrates and electrolytes.
• Carbohydrate gels (sports gels), with 20–25 g of CHO per dose.
• Energy bars (sports bars), rich in CHO, some with proteins.
• Protein powder supplements, typically 20–30 g per serving.
• Mixed macronutrient supplements, such as post-exercise recovery shakes.
• Oral rehydration solutions, useful in cases of high losses of fluids and electrolytes.
Benefits of sport foods for performance
Well-formulated sport foods offer multiple advantages:
• Portability: ideal for training, competitions, or travel.
• Digestibility: lower risk of digestive discomfort compared to conventional foods.
• Nutritional precision: each format is adjusted to the athlete’s requirements.
• Combination of sugars: many sports bars combine glucose and fructose, which allows for more efficient absorption during exercise and improves performance (Jeukendrup, 2014).
Product quality is also key: from a physiological point of view, a sports bar is of higher quality when it incorporates different types of sugars, such as glucose, fructose, and maltodextrin, as these use different transporters and allow for greater absorption of carbohydrates during exercise (Jeukendrup, 2014).
When to consume sport foods?
The ideal time depends on the type of exercise, duration, intensity, and availability of conventional foods:
• Before exercise: if more than 3 hours have passed since the last meal, a bar (~30 g CHO) can serve as an energy source. Ideally, this intake should come from conventional foods when possible, and should be done at least 30 minutes before starting the activity (Burke et al., 2011).
• During exercise: for sessions >60-90 min, an intake of 30–60 g of CHO/h is recommended. In trained athletes or long-duration events, this amount can increase to 90 g/h if multiple types of sugars are used (Thomas et al., 2016). 1 supplement is advised every 30–60 min, adjusted to individual tolerance.
• After exercise: the use of recovery shakes with an approximate ratio of 2:1 – 3:1 (carbohydrate:protein) has been shown to improve glycogen resynthesis and muscle recovery, especially when the next meal is delayed (Ivy, 2004).
These recommendations are framed within the periodized nutrition approach, which proposes adapting the type and timing of intake to the different phases of training to maximize physiological adaptations, performance, and recovery (Jeukendrup, 2017).
Conclusion
Sport foods are an effective, safe, and evidence-based tool for optimizing performance and recovery. Knowing when and how to use them, as well as choosing well-formulated products, is essential to get the most out of them. Sports nutrition is not just about eating more, but about doing it better and with intelligence.
References
• Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543–568.
• Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33.
• Jeukendrup, A. E. (2017). Periodized Nutrition for Athletes. Sports Medicine, 47(Suppl 1), 51–63.
• Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17–S27.
• Ivy, J. L. (2004). Regeneration of muscle glycogen after exercise: effect of carbohydrate intake. Sports Medicine, 34(3), 135–146.
• Australian Institute of Sport (AIS). Group A Supplements. https://www.ais.gov.au/nutrition/supplements/group_a
What are sport foods and when to use them?
Benefits, types and scientific evidence
Sport foods —such as energy bars, gels, or sports drinks— are products designed to meet the nutritional needs of athletes before, during, or after physical exercise. In this article, you will discover what they are, when it is recommended to consume them, and why they are an effective tool to improve athletic performance.
What are sport foods?
Sport foods are food-format products that provide key nutrients (such as carbohydrates, proteins, or electrolytes) in a practical and adapted way for the sports environment. They are formulated to facilitate digestion, offer a suitable texture during exercise, and ensure efficient energy absorption (Thomas et al., 2016).
They differ from classic supplements because they come in formats such as bars, gels, or drinks, making them a convenient and functional option for athletes of all levels.
According to the evidence classification of the Australian Institute of Sport (AIS), sport foods that are categorized within the Evidence A group, which have the most scientific evidence, include:
• Sports drinks, with 4–8% carbohydrates and electrolytes.
• Sports gels, with 20–25 g of CHO per dose.
• Energy bars, rich in CHO, some with protein.
• Protein powders, typically 20–30 g per serving.
• Mixed macronutrient supplements, such as post-exercise recovery shakes.
• Oral rehydration solutions, useful in cases of high fluid and electrolyte losses.
Benefits of sport foods for performance
Well-formulated sport foods offer multiple advantages:
• Portability: ideal for training, competitions, or travel.
• Digestibility: lower risk of digestive discomfort compared to conventional foods.
• Nutritional precision: each format is adjusted to the athlete’s requirements.
• Combination of sugars: many sports bars combine glucose and fructose, which allows for more efficient absorption during exercise and improves performance (Jeukendrup, 2014).
Product quality is also key: from a physiological point of view, a sports bar is of higher quality when it incorporates different types of sugars, such as glucose, fructose, and maltodextrin, as these use different transporters and allow for greater absorption of carbohydrates during exercise (Jeukendrup, 2014).
When to consume sport foods?
The ideal time depends on the type of exercise, duration, intensity, and availability of conventional foods:
• Before exercise: if more than 3 hours have passed since the last meal, a bar (~30 g CHO) can serve as an energy source. Ideally, this intake should come from conventional foods when possible, and it should be done at least 30 minutes before starting the activity (Burke et al., 2011).
• During exercise: for sessions >60-90 min, an intake of 30–60 g of CHO/h is recommended. In trained athletes or long-duration events, this amount can increase to 90 g/h if multiple types of sugars are used (Thomas et al., 2016). It is advisable to take 1 supplement every 30–60 min, adjusted to individual tolerance.
• After exercise: the use of recovery shakes with an approximate ratio of 2:1 – 3:1 (carbohydrate:protein) has been shown to improve glycogen resynthesis and muscle recovery, especially when the next meal is delayed (Ivy, 2004).
These recommendations are framed within the periodized nutrition approach, which proposes adapting the type and timing of intake to the different phases of training to maximize physiological adaptations, performance, and recovery (Jeukendrup, 2017).
Conclusion
Sport foods are an effective, safe, and evidence-based tool to optimize performance and recovery. Knowing when and how to use them, as well as choosing well-formulated products, is essential to get the most out of them. Sports nutrition is not just about eating more, but about doing it better and with intelligence.
References
• Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543–568.
• Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33.
• Jeukendrup, A. E. (2017). Periodized Nutrition for Athletes. Sports Medicine, 47(Suppl 1), 51–63.
• Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17–S27.
• Ivy, J. L. (2004). Regeneration of muscle glycogen after exercise: effect of carbohydrate intake. Sports Medicine, 34(3), 135–146.
• Australian Institute of Sport (AIS). Group A Supplements. https://www.ais.gov.au/nutrition/supplements/group_a
What are sport foods and when to use them?
Benefits, types, and scientific evidence
Sport foods —such as energy bars, gels, or sports drinks— are products designed to meet the nutritional needs of athletes before, during, or after exercise. In this article, you will discover what they are, when it is recommended to consume them, and why they are an effective tool to improve athletic performance.
What are sport foods?
Sport foods are food-format products that provide key nutrients (such as carbohydrates, proteins, or electrolytes) in a practical way adapted to the sporting environment. They are formulated to facilitate digestion, offer a suitable texture during exercise, and ensure efficient energy absorption (Thomas et al., 2016).
They differ from classic supplements because they are presented in formats such as bars, gels, or drinks, which makes them a convenient and functional option for athletes of all levels.
According to the evidence classification of the Australian Institute of Sport (AIS), the sport foods that are categorized within the Evidence A group, those with the most scientific evidence, include:
• Sports drinks, with 4–8% carbohydrates and electrolytes.
• Sports gels, with 20–25 g of CHO per dose.
• Energy bars, rich in CHO, some with proteins.
• Protein powders, typically 20–30 g per serving.
• Mixed macronutrient supplements, such as post-exercise recovery shakes.
• Oral rehydration solutions, useful in cases of high fluid and electrolyte losses.
Benefits of sport foods for performance
Well-formulated sport foods offer multiple advantages:
• Portability: ideal for training, competitions, or travel.
• Digestibility: lower risk of digestive discomfort compared to conventional foods.
• Nutritional precision: each format is adjusted to the athlete’s requirements.
• Combination of sugars: many sports bars combine glucose and fructose, which allows for more efficient absorption during exercise and improves performance (Jeukendrup, 2014).
Product quality is also key: from a physiological point of view, a sports bar is of higher quality when it incorporates different types of sugars, such as glucose, fructose, and maltodextrin, as these use different transporters and allow for greater carbohydrate absorption during exercise (Jeukendrup, 2014).
When to consume sport foods?
The ideal time depends on the type of exercise, duration, intensity, and availability of conventional foods:
• Before exercise: if more than 3 hours have passed since the last meal, a bar (~30 g CHO) can serve as an energy source. Ideally, this intake should come from conventional foods when possible, and should be done at least 30 minutes before starting the activity (Burke et al., 2011).
• During exercise: for sessions >60-90 min, an intake of 30–60 g of CHO/h is recommended. In trained athletes or long-duration events, this amount can increase to 90 g/h if multiple types of sugars are used (Thomas et al., 2016). It is advisable to take 1 supplement every 30–60 min, adjusted to individual tolerance.
• After exercise: the use of recovery shakes with an approximate ratio of 2:1 – 3:1 (carbohydrate:protein) has been shown to improve glycogen resynthesis and muscle recovery, especially when the next meal is delayed (Ivy, 2004).
These recommendations are framed within the periodized nutrition approach, which proposes adapting the type and timing of intake to the different phases of training to maximize physiological adaptations, performance, and recovery (Jeukendrup, 2017).
Conclusion
Sport foods are an effective, safe, and evidence-based tool to optimize performance and recovery. Knowing when and how to use them, as well as choosing well-formulated products, is essential to get the most out of them. Sports nutrition is not just about eating more, but about doing it better and with intelligence.
References
• Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543–568.
• Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), S25–S33.
• Jeukendrup, A. E. (2017). Periodized Nutrition for Athletes. Sports Medicine, 47(Suppl 1), 51–63.
• Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1), S17–S27.
• Ivy, J. L. (2004). Regeneration of muscle glycogen after exercise: effect of carbohydrate intake. Sports Medicine, 34(3), 135–146.
• Australian Institute of Sport (AIS). Group A Supplements. https://www.ais.gov.au/nutrition/supplements/group_a
