Understanding Macronutrients for Running
For runners, the timing and composition of a pre-workout snack are critical for performance and comfort. The three main macronutrients—carbohydrates, fats, and protein—each play a distinct role in fueling the body during exercise.
Carbohydrates: Your Primary Fuel Source
Carbohydrates are the body's most efficient source of energy, especially during high-intensity exercise. They are stored as glycogen in your muscles and liver and are quickly converted to glucose for immediate use. A pre-run snack should ideally contain simple, easy-to-digest carbohydrates for a quick energy boost, and complex carbs for sustained energy during longer efforts.
Fats: For Long-Duration Fueling
Fat is a dense energy source and is primarily used for fuel during longer, lower-intensity runs. Because fat takes longer to break down, consuming high-fat foods too close to a run can lead to stomach upset and sluggishness as your body diverts blood to the digestive system. A high-fat pre-run snack can lead to bloating or cramps, especially on an empty stomach.
Protein: For Muscle Repair, Not Immediate Fuel
While essential for muscle repair and recovery, protein is not an efficient source of immediate energy for a run. Similar to fat, it is slow to digest and is best consumed post-workout or well in advance of a run. Relying on a high-protein bar for pre-run fuel can weigh you down and cause digestive issues.
The Kind Bar Nutritional Breakdown
Kind offers a wide variety of bars, and their suitability for pre-run fueling depends heavily on the specific line. Many of the standard Kind nut bars are high in healthy fats and fiber, making them a poor choice right before an intense workout.
Standard Kind Nut Bars (e.g., Dark Chocolate Nuts & Sea Salt)
- High in Fat: Containing roughly 15g of fat per bar, the fat content is high for a quick-absorbing pre-run snack.
- High in Fiber: Ingredients like chicory root fiber can cause gastrointestinal distress during exercise, leading to uncomfortable bloating or cramps.
- Slow Digestion: The combination of high fiber and fat means these bars digest slowly, providing sustained energy but not the quick boost needed for short, intense runs.
Kind Energy Bars
- Optimized Macronutrient Profile: Unlike their standard bars, Kind Energy bars (like Peanut Butter Dark Chocolate) are specifically formulated for faster energy, containing more carbohydrates and less fat.
- More Suitable for Pre-Run: The balanced carb-to-fat ratio makes these bars a better option for fueling up before a run.
Timing Your Kind Bar for Optimal Performance
- 1-2 Hours Before: If you plan to eat a standard, high-fat Kind bar, consume it at least 60-120 minutes before your run. This allows ample time for digestion and minimizes the risk of stomach issues.
- 30-60 Minutes Before: The Kind Energy bar line, with its higher carb content, can be eaten closer to your run time. However, every runner's digestive system is different, so test it during a training run first to see how your body reacts.
Kind Bars for Running: A Comparison Table
| Feature | Standard Kind Bar (e.g., Nuts & Spices) | Kind Energy Bar (e.g., Peanut Butter Dark Chocolate) | Best Use for Runners |
|---|---|---|---|
| Carbs | Moderate (approx. 16g) | Higher (approx. 20-30g) | Quick energy (e.g., short, intense runs) |
| Fat | High (approx. 15g) | Lower (approx. 8g) | Sustained energy (e.g., long, slow runs) |
| Fiber | High (approx. 7g) | Lower (approx. 3-4g) | Reduces GI issues, better for sensitive stomachs |
| Digestion | Slow | Faster | Dependent on individual tolerance |
| Ideal Timing | 1-2 hours pre-run | 30-60 minutes pre-run | Tailor to your specific needs |
Are Kind Bars the Best Option?
While Kind bars can fit into a runner's diet, they are not always the optimal pre-run choice, especially the high-fat standard varieties. Runners often need quick-digesting carbohydrates before a run, and traditional Kind bars are packed with slower-digesting fats and fiber. For those with sensitive stomachs, the high fiber content can be particularly problematic.
Simpler, low-fiber carbohydrate sources like a banana, a piece of toast with honey, or an energy gel are often superior options for a quick, hassle-free energy boost. For longer efforts, or for those who prefer real food, Kind Energy bars are a more thoughtfully designed option. Post-run, however, a standard Kind bar with its mix of carbs, fats, and protein can serve as an excellent snack to aid recovery.
Experts on runner's diets suggest focusing on carbs for quick energy.
Conclusion
Ultimately, whether a Kind bar is 'good' before a run depends on the specific bar and the type of run. Standard Kind nut bars, with their high fat and fiber, are generally not recommended for immediate pre-run fuel, especially for intense or short-duration workouts. The Kind Energy line, however, offers a more favorable macronutrient profile for this purpose. For optimal fueling, consider your run's intensity and duration, test different bar types, and prioritize easily digestible carbohydrates for quick energy. A standard Kind bar is better saved as a satisfying snack post-run or for very long, slow efforts.
