MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Click HERE for full story.
Athletes burn tons of extra calories each day because of the high demands of their training. If their nutritional needs are not being met, they may be underfueling. For female athletes, underfueling poses a high risk for secondary amenorrhea, which is defined as the absence of three or more periods in a row by someone who has had periods in the past. It can lead to a variety of other health issues, specifically impacting bone health and lowering immunity. Unfortunately, secondary amenorrhea is extremely common in female runners. The good news is, it is possible for an athlete to regain their menstrual cycle and potentially reverse the effects caused by secondary amenorrhea. But how?
The short answer is simple: exercise less, and eat more.
The long answer is that it isn’t so simple for athletes. Many athletes may feel that they have no chance at regaining their menstrual cycle, because their lifestyle directly goes against the baseline rule of exercising less and eating more to restore their period. Additionally, some athletes may fear weight gain despite the fact that it may be necessary for them to restore their cycle. However, secondary amenorrhea is reversible, and here are 5 ways in which an athlete can make small changes in order to restore their period:
4. Increasing Healthy Fats – Healthy fats supply the building blocks for female hormone production in the body. Increasing healthy fats when in secondary amenorrhea recovery supports the production of estrogen, progesterone, and healthy brain tissue. Healthy fats also support overall nutrient absorption, so consuming healthy fats allows your body to make the most out of all the other food you eat, ensuring that you are absorbing all the nutrients you need. Some easy ways to increase healthy fats can be from foods like full fat dairy products, avocados, fish, nuts and nut butters, seeds, and cooking with olive oil.
5. Necessary Weight Gain and Increasing Body Fat – It is a common misconception among runners and other athletes that being thinner will improve performance. This is not true, and in fact having a body fat percentage that is too low can be dangerous. For menstrual health, body fat is crucial. Women that have a low BMI (body mass index) are producing less estrogen, which can lead to secondary amenorrhea. While everybody is different, and using BMI may not be an accurate representation of what is healthy versus what is not, if an athlete has a low BMI as a result of extremely demanding training as well as a calorie deficit, it is not healthy. This is especially the case if they suffer from secondary amenorrhea. If you have lost your menstrual cycle, even if you are not necessarily “underweight” as understood by the BMI scale, you may be at an unhealthy bodyweight for YOU. Gaining some essential body fat will support hormone health by aiding the production of estrogen, allowing your body to regain its menstrual cycle.
6. Shift away from the diet mindset – Deliberately limiting your food or food intake with the aim of losing weight can lead to changes in your metabolism and hormone balance. Ensure that you eating enough to sustain your physical activity and promote recovery. Seek guidance from a sports dietitian expert to accurately assess your nutrition requirements and create a well-balanced meal plan.
7. Pay attention to your body’s hunger cues – Feeling hungry is a sign that your body needs food. By ignoring hunger cues, your body’s natural rythms can become imbalanced. When you feel hungry, opt for a nutritious meal or snack to address your body’s needs.
In addition to misinformation regarding the effects and severity of amenorrhea in athletes, it is also common for people to believe that going on birth control will fix these issues. While the birth control pill can produce a “period” it’s actually a withdrawal bleed. It’s not a natural period where your body has enough nutrients to produce hormones. A withdrawal bleed is not a real period and it doesn’t indicate you are in calorie balance.
Your physician may suggest that, as an athlete, it’s ok to miss your period. As mentioned, losing a period is not healthy and indicates an imbalance with nutrition and exercise that requires attention. Prolonged amenorrhea can have long-term effects on bone health.
Ultimately, there is no formula for restoring your period. Everybody is different, and some methods may work better than others. Additionally, some people may regain their periods faster than others, but this does not mean that you should stop trying. Small changes over time build up, and eventually by using these tips you can restore your period and continue becoming the strongest and healthiest athlete you can be.
Reach out to an informed physician or sports dietitian who can provide additional guidance about restoring your cycle.
References
Cialdella-Kam, L.; Guebels, C.P.; Maddalozzo, G.F.; Manore, M.M. Dietary Intervention Restored Menses in Female Athletes with Exercise-Associated Menstrual Dysfunction with Limited Impact on Bone and Muscle Health. Nutrients 2014, 6, 3018-3039.
De Souza MJ, Mallinson RJ, Strock NCA, Koltun KJ, Olmsted MP, Ricker EA, Scheid JL, Allaway HC, Mallinson DJ, Kuruppumullage Don P, Williams NI. Randomised controlled trial of the effects of increased energy intake on menstrual recovery in exercising women with menstrual disturbances: the ‘REFUEL’ study. Hum Reprod. 2021 Jul 19;36(8):2285-2297.
Hackney AC. Menstrual Cycle Hormonal Changes and Energy Substrate Metabolism in Exercising Women: A Perspective. Int J Environ Res Public Health. 2021 Sep 24;18(19):10024.
Ihalainen JK, Kettunen O, McGawley K, Solli GS, Hackney AC, Mero AA, Kyröläinen H. Body Composition, Energy Availability, Training, and Menstrual Status in Female Runners. Int J Sports Physiol Perform. 2021 Jul 1;16(7):1043-1048.
Athletes have high energy demands, and it can be difficult to meet these needs with meals alone. Energy bars and bites are a great way to offset hunger and fill in gaps between meals. Together with my intern, Sara, we created a list of energy bars and bites that we personally enjoy. These recipes can be easily prepared as a convenient way to meet nutritional needs.
Chocolate Peanut Butter Bites
Ingredients:
Directions:
Mint Chocolate Bites
Ingredients:
Directions:
Energy bar
Inspired by wellplated
Ingredients:
Directions:
Lift the bars from the pan using the parchment handles and transfer them to a cutting board. Slice into bars as desired and enjoy.
Pumpkin energy bites
Inspired by pinchofyum
Ingredients:
Directions:
Energy Bites By Sara Two Ways
IG @eatzbysara
Coconut Cashew Energy Bites
Ingredients:
Maple Cinnamon Energy Bites
Ingredients:
Directions for both recipes:
If you’re a marathon runner, you’ll appreciate this presentation. On July 16th, 2023, I was invited to participate in the NYC Marathon nutrition panel hosted by NYRR. We covered a lot of important topics for runners such as: hydration, fueling, gear, and how to prevent hitting the wall. There were over 1,000 individuals on live stream and 50 attended at the NYRR Run Center. Below is the YouTube link for the full talk.
Social media can be a great place for athletes to connect with other athletes, share content about their own journeys, and follow their favorite pros. However, social media can also become a toxic environment for those who are not cognizant of its impact.
Where should athletes get their information?
*Make sure the person providing advice has training in the specified area.
How to use social media in a positive way?
Be a conscious consumer! Seek out accounts that promote a positive body image and convey positive messages. If certain posts spark feelings of dread, sadness, or uneasiness, it may be beneficial to unfollow those accounts.
Be skeptical when it comes to products and services endorsed by influencers lacking relevant education or expertise in the field. It’s important to remember that their primary goal is to sell a product or service. They may present the product in an appealing manner to achieve that objective.
There is no supplement, powder or pill that will help you perform better. The key is to follow a well-balanced diet, prioritize recovery, and follow a suitable training plan.
Oatmeal is a fantastic breakfast option for runners. Oats are a very nutritionally rich food, as they contain carbohydrates, proteins, vitamins and minerals and antioxidants. Additionally, oats are generally easy on the stomach and are filling without causing discomfort. Oats are a great pre-run option for sustained energy.
A side note from Sara (the intern): As a runner, I eat oatmeal pretty much every day. It sounds like a bland meal, but if there’s anybody who you should trust to help you jazz up your oatmeal it’s me! (I’ve posted over 37 oatmeal recipes on @eatzbysara). Here are 3 recipes you can try at home to add some more creativity to your daily oatmeal!
Optional : you can add protein powder to any of these recipes if you choose
Banana Bread Baked Oats
Have some extra time in the morning? Try baked oats. This cozy breakfast takes 30-40 mins to bake, and it comes out with a cake texture! This recipe tastes just like you are eating banana bread for breakfast.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1 banana
● 1 tbsp any plain yogurt
● 1⁄2 tbsp maple syrup/honey
● 1⁄2 tsp baking powder
Directions:
● Preheat oven to 400°F
● Blend all ingredients
● Bake for 22-30 mins (depending on oven)
Toppings:
● Peanut butter, granola, banana slices::
Carrot Cake Overnight Oats
For those on-the-go people – have NO time in the morning? Overnight oats are your best friend. You make them the night before, so all you have to do in the morning is grab them from the fridge and you’re all set. This recipe is a mix of the refreshing chilled oats plus the cozy irresistible carrot cake flavor.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1⁄2 cup grated carrots
● 2 tbsp any plain yogurt
● Dash of cinnamon, nutmeg, cloves, ginger
Directions:
● Mix all ingredients, put in a closed container
● Store in the refrigerator overnight
● The next day: Add toppings and enjoy
Toppings:
● Almond butter, pecans, raisins
Lemon Coconut Microwave Oats
Microwave oats are great for busy people who still love a warm bowl of oatmeal in the morning. This recipe combines tangy and sweet in the most delicious way.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1 tbsp any plain yogurt
● 1 tbsp maple syrup/honey
● 1⁄2 tbsp chia seeds
● 1⁄2 a lemon, squeezed
● 1⁄2 cup shredded coconut
Directions:
● Blend all ingredients
● Microwave for 3 mins Toppings
● Cashew butter, lemon zest, granola
Savory Overnight Oats
If savory is more your speed, don’t worry. You can still enjoy the versatility of a bowl of oats just like the rest of us. For this recipe, the toppings are the main event. Lots of room for creativity!
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup water
● 1⁄2 Tbsp hemp seeds
● Dash of salt
Directions:
● Mix all ingredients, put in a closed container
● Store in the refrigerator overnight Toppings
● Options include hard boiled or scrambled eggs, sauteed spinach, avocado, tofu, smoked salmon, hot sauce
Delicious Smoothie Ideas for Athletes
Smoothies are great for after a workout because they contain the perfect balance of protein and carbohydrates. They also have plenty of antioxidants to help with tissue repair. Smoothies are a delicious and easy way to refuel and recover after a tough workout. Packed with protein, carbs, and antioxidants, these recovery smoothie ideas are perfect for athletes looking to optimize performance and recovery.
Berry Blast Smoothie
Blend together:
1 cup of mixed berries (strawberries, blueberries, and raspberries)
1 banana (use frozen banana for creamy texture)
1 scoop of vanilla protein powder (optional)
2 tablespoons of peanut butter
1 cup of milk
handful of ice
Berries are rich in antioxidants that help reduce inflammation, while the protein powder provides essential amino acids for muscle repair and growth.
Green Monster Smoothie
Blend together:
1 cup of spinach
1 banana
1 scoop of vanilla protein powder (optional)
1 tablespoon of almond butter
1 cup of milk
handful of ice
Top with 1/2 teaspoon of chia seeds
Spinach is rich in vitamins and minerals, while the almond butter provides healthy fats that help reduce inflammation and support brain function.
Tropical Paradise Smoothie
Blend together:
1 cup of frozen pineapple chunks
1 banana
1 scoop of vanilla protein powder
1 cup of coconut water
handful of ice
Pineapple is rich in bromelain, an enzyme that helps reduce muscle soreness, while the coconut water provides essential electrolytes to support hydration and recovery.
Chocolate Peanut Butter Smoothie
Blend together:
1 cup of milk
2 tablespoons of cocoa nibs or cocoa powder
1 banana
1 tablespoon of natural peanut butter
2 tablespoons maple syrup, honey or agave
handful of ice
This smoothie is packed with protein and healthy fats, which help repair and rebuild muscles and support recovery.
Mango Vanilla Smoothie
Blend together:
1 cup Vanilla yogurt
handful of ice
½ cup fresh or frozen mango
1 banana
1 cup milk
1 teaspoon chia seeds added on top
Mango is a great source of antioxidants and potassium that is an electrolyte that helps to maintain proper hydration levels in the body.
Cherry Almond Smoothie
Blend together:
1 cup of frozen cherries
1 scoop of vanilla protein powder (optional)
1 tablespoon of almond butter
1 cup of milk
handful of ice
Cherries are rich in antioxidants that help reduce inflammation and promote recovery, while the almond butter provides healthy fats and protein for sustained energy.
As an athlete, what you eat is crucial to fueling your body and providing the necessary nutrients to support your training and competition. However, it can be challenging to come up with new and healthy meal ideas each week. That’s why I’ve put together a list of weekly dinners that are perfect for athletes!
It’s important to prioritize your nutrition to fuel your training and competition. These weekly dinner ideas are just a starting point, but they provide a variety of nutrients and flavors to keep your meals interesting and healthy. Don’t be afraid to experiment with different ingredients and recipes to find what works best for you!
Monday:
Grilled chicken with sweet potato and broccoli
Grilled chicken is a great source of protein, which is essential for muscle repair and growth. Sweet potatoes are an excellent source of complex carbohydrates, which provide energy for workouts and help to keep you feeling full. Broccoli is packed with vitamins and minerals, including Vitamin C, which is essential for the immune system.
Tuesday: Quinoa and black bean bowl
Quinoa is a complete protein, which means it contains all of the essential amino acids that your body needs to build and repair muscle. Black beans are a great source of fiber, which can help regulate digestion and keep you feeling full. Add in some vegetables like peppers, onions, and tomatoes for added nutrients and flavor.
Wednesday:
Salmon with roasted vegetables and brown rice
Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. Roasted vegetables such as Broccoli and carrots are loaded with vitamins and minerals, making this a well-rounded and nutritious meal.
Thursday: Lentil soup and sourdough bread
Lentils are an excellent source of protein, fiber, and complex carbohydrates. This hearty soup is perfect for athletes as it is packed with nutrients, and it is easy to make in bulk and store for meals throughout the week. Add in some vegetables like carrots, celery, and spinach for added flavor and nutrition.
Friday: Whole wheat pasta with turkey meatballs
Whole wheat pasta is a great source of complex carbohydrates, which can provide sustained energy for workouts and competition. Turkey meatballs are a lean source of protein, and adding vegetables like spinach and tomatoes can help increase the overall nutrient content of the meal.
Saturday: Stir-fry with tofu and vegetables
Tofu is an excellent source of plant-based protein, and stir-frying with vegetables like broccoli, bok choy, and bell peppers makes for a colorful and nutrient-dense meal. Add in some brown rice for added fiber and carbohydrates.
Sunday:
Grilled chicken with roasted potato and asparagus
Chicken is a great source of protein and iron, which is essential for carrying oxygen throughout the body. Roasted potatoes provides complex carbohydrates, while asparagus is a great source of fiber and vitamins.
Why is eating LUNCH important to an athlete?
Lunchtime is an opportunity to replenish nutrients from your morning workout or prepare your body for an evening workout. Plan out lunches to ensure you have a variety of foods in your home to prepare meals.
Strive for a balanced lunch to help with feeling full, feeling energized and reduce cravings.
Essential components of a balanced meal >> carbs, protein, fats
A balanced meal consists of three macronutrients: carbohydrates, fat and protein. If you have too much of one nutrient, you might miss out on important nutrients that your body needs to perform at its bes Carbohydrates provide the primary source of fuel for exercise. As you exercise, your body breaks down glycogen into glucose for energy. Foods that increase your glycogen are carbohydrates. Ideally, these carbohydrates are broken down more slowly which help keep energy levels stable after a workout. Some examples are oatmeal, rice (white or brown), sweet or white potatoes, pasta, whole grain breads and quinoa.
Before a workout, look for simple carbohydrates that are low in fat and fiber. Simple carbohydrates are digested quickly into usable energy. However, after a workout you should reach for complex carbohydrates that contain fiber and other nutrients for optimal recovery.
Protein-rich foods are essential to help with recovery and replenish amino acids used by muscles. By eating high-quality protein after a workout, the body can recover faster and gain more strength. Muscle strength is essential to running faster speeds. Best sources of protein are eggs, dairy, tofu, chicken, turkey, fish (salmon, mackerel, anchovies, herring) and lean beef.
Aim for 20-30 grams high-quality protein at each meal. That’s about 3-4 oz protein from an animal source and 1-2 cups from vegetable sources like beans, lentils, or tofu.
Fat provides calories to support hormone production and foods with fat also have important fat soluble vitamins such as A, D, E, and K. All of these vitamins help with menstruation, bone formation, or iron regulation. It’s important to get in enough healthy fat calories to keep you full and provide fat soluble vitamins.
Best sources of fats are from avocado, nuts, seeds, olive oil, and fish.
Granola parfait with yogurt and berries
Scrambled eggs with sauteed vegetables such as onions and peppers. Serve with a side of mixed berries and whole grain toast. Use either the whole egg or egg whites to make a nutritious meal any time of day. Make a tofu scramble as a vegetarian option.
Pita pizza with mushrooms and spinach
Toast pita, add tomato sauce and handful of spinach and mushrooms then bake in the oven, toaster or air fryer at 350 x 15 min.
Stir fry (chicken, vegetable or tofu). Serve with white or brown rice. Recipe below.
Salads
Quinoa salad made with peppers, avocado, mango, chickpeas, nuts, cheese and chicken. Top with lime and olive oil dressing, see below for more dressing ideas.
Grilled chicken salad
Use fresh spinach as a base and top with rotisserie, leftover chicken or tofu. Add roasted chickpeas, hard-boiled egg and lemon-vinaigrette dressing (recipe below).
Kale chicken caesar salad
Buy the kale cleaned and washed to save time, then add chickpeas, parmesan and avocado. Mix in caesar dressing.
Salad Nicoise
Romaine lettuce, hard boiled eggs, steamed string beans, olives and top with lemon vinaigrette dressing (recipe below). Serve with a side of sourdough bread.
Easy three bean salad
Made with chickpeas, kidney beans and green beans (recipe below).
Pasta salad with vegetables, topped with balsamic vinaigrette dressing. Ingredients: cooked pasta, chopped cucumbers, carrots, feta (sub tofu for vegan version), and chickpeas.
Sandwiches & Wraps – Serve with side of fruit
Hummus and avocado wrap with lettuce, tomato and shredded carrots.
Chicken caesar wrap with lettuce and tomatoes.
Egg salad sandwich – combine 4-6 hard boiled eggs with 2-3 Tbsp mayo.
Turkey and avocado sandwich on whole wheat.
Grilled chicken wrap – can use rotisserie chicken. Serve with chopped red peppers and fruit salad.
Peanut butter and jelly sandwich, yogurt and fruit
Open-faced toast and avocado – add shredded carrots, sprouts (and any veggie you can fit).
Quesadilla
Whole wheat wrap with cheese, black beans, salsa, and avocado.
Burrito
Southwest burrito with grilled chicken, beans, rice, salsa, avocado.
Veggie burrito made with roasted sweet potato, black beans, salsa, and avocado. Click here for recipe from the Spruce Eats.
Smoothies
Green smoothie combine a handful of Kale, 1 banana, 2 handfuls of ice, 1 cup milk, 3 dates or honey, and 2 Tbsp peanut butter, optional: top with ½ tsp chia seeds or ground flax seeds
Bowls
Quinoa bowl with sauteed spinach, egg, onion and sriracha. Click here for recipe from Dinner A Love Story.
Buddha bowl with quinoa, diced carrots, diced cucumber, diced tomato, crunchy chickpeas and sunflower seeds with avocado on top; meat protein optional; eat hot or cold. Click here for full recipe.
Salad Dressings
Basic balsamic vinaigrette
Lemon vinaigrette
Soy sesame dressing
Peanut dressing
Easy three bean salad with vinaigrette
For the salad:
For the dressing:
Stir Fry recipe
Can also buy carrots and onions chopped to save time
For the marinade:
Combine and add protein (chicken or tofu). Let marinade for at least half an hour.
In a large omelet pan or dutch oven, saute garlic, onion, ginger, broccoli, and carrots. Cook for 5-10 minutes or until browned. Then add baby bok choy and cook for 3 minutes longer. Place vegetables on a large dish or pan. Add 2 Tbsp olive oil and 1 Tbsp sesame oil and cook protein (chicken or tofu) until golden brown. Pour in the rest of the marinade and cook over medium heat for 3 minutes. Add rice and vegetables and stir. Serve and add scallions, chili flakes or sriracha.
I always recommend a food first approach but sometimes fresh food isn’t always available. Athletes have high energy demands, and in order to maintain a positive energy balance, athletes need to eat throughout the day. This might be challenging for athletes that have long, busy schedules or a second practice. There are many nutrition bar options available, but I’ve narrowed it down to a few that have enough protein and carbohydrates for athletes.
Nutrition bars are a great way to offset hunger, prevent injury and help with recovery.
What to look for in a nutrition bar
Calories are a guide to know how much you need to eat. Most bars listed below are between 200-400 calories, which is an appropriate amount of calories for a snack. Athletes’ calorie levels can vary depending on time spent exercising and intensity. Therefore, calorie requirements can be as much as 2500-5000 calories for very active individuals, which can be hard to obtain in meals. If you need further guidance on calories, it’s best to work with a sports dietitian to help you determine the best calorie intake for you.
Fat is an important nutrient that has key functions in the body such as helping to keep you fuller for longer, carry fat soluble vitamins and help with energy balance. Keep in mind, bars with high amounts of fat can take longer to digest, so it might be best to consume them well before you begin a workout or use them as a post workout recovery food. Athletes can target about 70-80 grams of fat per day, which is about 10 grams fat per snack and 25 grams fat per meal.
Protein is important to help grow muscle and prevent muscle breakdown. To maximize muscle growth and repair, studies show that protein spread throughout the day will have the biggest impact on muscle growth. Protein slows down digestion and helps keep blood sugars steady. Aim for 10-20 grams protein per bar.
Carbohydrates are essential for fueling working muscles before a workout and for recovery afterward. In between workouts, an athlete’s body is constantly restocking glycogen and recovering, even at rest. Bars are a great way to keep the supply of carbohydrates continuous. Look for nutrition bars that have 30-60 grams of carbs in the form of oats, fructose, glucose or maltose.
Fiber is essential to helps grow good gut bacteria, stabilize blood sugars and promotes regular bowel movements. Dietary guidelines suggest 25-30 grams fiber per day. Look for bars with about 3-5 grams fiber. Keep in mind, some bars contain very high levels of fiber which can be challenging to have the day before an endurance event. Fiber expands in the colon creating an urgency to use the bathroom multiple times. This can be a problem for endurance athletes in a competition without a bathroom nearby.
Sugar is okay for athletes. Diet culture has taught us that sugar is bad, but athletes have much higher energy demands and sugar can be part of a healthy diet in small quantities. Aim for bars with natural sugars such as honey or maple syrup on the label. Fructose and maltose have been shown to increase glycogen stores quickly, which helps performance and recovery.
Best pre-workout bars
Here are a few suggestions for pre-workout bars. I selected these options below because they contained higher carbohydrates, low-fat and low -fiber. These nutriets tend to cause GI issues in some people. Studies support a greater amount of carbohydrates and less protein/fat/fiber before a workout.
Nature’s Bakery Fig
Nutrition facts:
200 calories
5 g fat
38 g carb
3 g fiber
3 g protein
What I love: These bars are easy to find in local grocery stores, they’re inexpensive and contain high-quality ingredients.
✓ GF, vegan
$6.44/12 bars ($.54 each)
Kind Oat Bar
Nutrition facts:
150 calories
5 g fat
23 g carb
2 g fiber
3 g protein
What I love: Kind bars are available in most grocery stores and they contain five super grains such as oats, millet, buckwheat, amaranth, and quinoa.
✓ GF
$35.92/40 bars ($.90 each)
Larabar
Nutrition facts:
210 calories
12 g fat
23 g carb
4 g fiber
5 g protein
What I love: Larabar has only six ingredients (almonds, dats, semisweet chocolate chips, apples, cocoa powder and sea salt) and they taste great. Good option if you’re on a budget.
✓ GF
$16.14/86 bars ($.90 each)
Skratch energy bar
Nutrition facts:
220 Calories
9 g fat
30 g carb
3 g fiber
5 g protein
What I love: great for pre-workout quick fuel. Interesting flavors such as cherry pistachio or peanut butter and strawberry.
✓ GF, Vegan, Kosher
$29.94/12 bars ($2.50 each)
Bobo’s (Oat bar)
Maurten Solid
Nutrition facts:
340 calories
12 g fat
62 g carb
4 g fiber
6 g protein
What I love: Bobo’s are sold in local grocery stores and available in a bunch of interesting flavors such as chocolate almond and maple pecan. They can be broken in half for two snacks.
✓ GF, vegan
$29.88/12 bars ($2.49 each)
Nutrition facts:
225 calories
3.6 g fat
41.5 g carb
2.4 g fiber
2.9 g protein
What I love: The fructose-glucose syrup is an ideal ratio for energy production plus the low fiber content make this a great choice for pre-workout fuel.
✓ GF
Cost $36.00/12 bars ($3.00 each)
Best post-workout bars
These are my suggestions based on the nutrient composition. I generally look for a 4:1 ratio of carbohydrates to protein. This ratio has been shown to maximize glycogen stores, stimulate muscle protein synthesis and promote recovery.
Macrobar
Nutrition facts:
290 calories
11 g fat
39 g carb
2 g fiber
11 g protein
What I love: GoMacro is a great tasting vegan bar with protein from almond butter. Also has a snack size version.
✓ GF, Vegan
Cost $38.95/12 ($3.25 each)
Clif
Nutrition facts:
235 calories
5 g fat
43 g carb
5 g fiber
11 g protein
What I love: Clif bars are available in many local grocery stores. I also like the 4:1 carbohydrate: protein ratio which is great for recovery after a workout.
✓ GF
$18.77/18 bars ($1.04 each)
Rxbar
Nutrition facts:
210 calories
9 g fat
23 g carb
5 g fiber
12 g protein
What I love: RXBars have tons of flavors and they are easy to purchase, plus they are small enough to easily fit in your pocket.
✓ GF
$23.37/12 bars ($1.95 each)
Over Easy
Nutrition facts:
230 calories
11 fat
24 g carb
6 g fiber
10 g protein
What I love: Over Easy bars are a great breakfast option as recovery food. They have a ratio of 2:1 carbs to protein which can help build glycogen and stimulate muscle protein synthesis (MSP).
✓ GF, dairy free
$29.69/12 bars ($2.47 each)