Introduction Importance of Sports Nutrition Step 1: Energize fueling and hydration before exercise S

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Nutrition for Optimal Sports Performance A
Comprehensive Guide
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Nutrition for Optimal Sports Performance Overview

• Segments
• Sports Nutrition Introduction
• The Athlete's Grocery List Tips for Healthy
  Eating
• The 3 Principles of Sports Nutrition
• Your Sports Nutrition Game Plan Hydration to
  Recovery
• The Latest Products and Tools from PowerBar

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Sports Nutrition Introduction

• Sports nutrition is the practical science of
  hydrating and fueling before, during, and after
  exercise
• Executed properly, sports nutrition can help
  promote optimal training and performance
• Done incorrectly or ignored, it can derail
  training and hamper performance

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Sports Nutrition Introduction

• Benefits of sports nutrition
• Enables you to train longer and harder
• Delays the onset of fatigue
• Enhances performance
• Promotes optimal recovery and adaptation to your
  workouts

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Sports Nutrition Introduction

• Benefits of sports nutrition
• Improves body composition and strength
• Enhances concentration
• Helps maintain healthy immune function
• Reduces the potential for injury
• Reduces the risk of heat cramps and stomach aches

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Nutrition for Optimal Sports Performance Overview

• Segments
• Sports Nutrition Introduction
• The Athlete's Grocery List Tips for Healthy
  Eating
• The 3 Principles of Sports Nutrition
• Your Sports Nutrition Game Plan Hydration to
  Recovery
• The Latest Products and Tools from PowerBar

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Tips for Healthy Eating

• Sports nutrition focuses on whatyou need to be
  fueled and hydrated during exercise, and to
  promote rapid recovery after exercise
• But what are you eating the rest of the time,
  when youre not exercising?
• Cutting-edge sports nutrition is founded on
  healthy eating

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Tips for Healthy Eating

• Aim for a well-balanced diet
• Carbohydrates from a variety of whole grains,
  vegetables, fruit, and beans
• Protein from fish, poultry, lean meats, beans,
  low-fat or nonfat dairy foods, and eggs or egg
  whites
• Fats from healthy sources, such as vegetable
  oils, nuts, seeds, and avocados

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Tips for Healthy EatingCarbohydrates

• Healthy sourcesWhole grain cereals, breads, and
  pasta fruits, vegetables, and beans
• Nutritional benefits Major source of energy,
  vitamins, minerals, and fiber
• Health benefitsRegularity healthier blood
  cholesterol levels and lower risk of heart
  disease, diabetes, and cancer
• Performance benefitCarbs are your major muscle
  fuel source for high-intensity exercise

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Tips for Healthy EatingProtein

• Healthy sourcesFish, poultry, lean meats,
  low-fat and nonfat dairy foods, seeds, nuts,
  beans, and eggs
• Nutritional benefitsProvides amino acids, the
  building blocks for making proteins
• Health benefitsProteins make up muscle and play
  roles in digestion, metabolism, and immune
  function
• Performance benefitsProtein helps in the
  building and repair of muscle tissue, and works
  with carbs to boost the rate of recovery after
  exercise

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Tips for Healthy EatingFats

• Healthy sourcesVegetable oils like canola oil
  and olive oil, nuts, seeds, and fish
• Nutritional benefitsMajor source of energy
  vitamins A, D, E, K omega-3 fatty acids and
  other essential fats
• Health benefitsHealthier blood cholesterol
  levels and lower risk of heart disease
• Performance benefitsFats are the major muscle
  fuel sources for low-intensity exercise
• Limit certain fats
• Limit your intake of saturated fats and
  cholesterol by choosing lean meats and low-fat or
  nonfat dairy foods and egg whites
• Keep trans fats intake as low as possible by
  reading labels and limiting your intake of fried
  fast foods and commercially prepared baked goods

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Tips for Healthy EatingMade Simple

• At meals
• Fill ¾ of your plate with a variety of
  carbohydrate-based foods like fruit, cereals,
  pasta, bread, potatoes, and other vegetables
• Fill the other ¼ of your plate with lean protein
  foods, such as fish, poultry, lean meats, low-fat
  or nonfat dairy products, beans, and small
  amounts of nuts and seeds, which are good
  sources of healthy fats

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Healthy Eating for Athletes Vitamins and
Minerals

• Vitamins and minerals are essential to the
  dietYou cant make them so you have to get them
  from foods or dietary supplements
• Essential micronutrients have many important
  functions, includingSupporting growth,
  repairing tissues, carrying oxygen to muscles and
  other tissues, and supporting the metabolism of
  energy, carbs, protein, and fat
• All the essential vitamins and minerals are
  important to athletic performance and good
  health. Some key examples are B vitamins
  (thiamin, riboflavin, and pyridoxine) for
  energy and nutrient metabolism
• Vitamin C for healthy immune function
• Calcium and vitamin D for strong and
  healthy bones
• Iron for optimum oxygen delivery to tissues
  and the prevention of anemia
• For extra insurance, consider taking a basic
  daily multivitamin/mineral supplement

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Tips for Healthy EatingIn Summary
The focus of healthy eating To help ensure
that you remain healthy over the long term The
focus of sports nutrition To help keep you
hydrated, to fuel your exercise, and to promote
rapid recovery after exercise

• Athletes need both!

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Nutrition for Optimal Sports Performance Overview

• Segments
• Sports Nutrition Introduction
• The Athlete's Grocery List Tips for Healthy
  Eating
• The 3 Principles of Sports Nutrition
• Your Sports Nutrition Game Plan Hydration to
  Recovery
• The Latest Products and Tools from PowerBar

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The 3 Principles of Sports Nutrition

• The 3 most important principles of sports
  nutrition are as follows
• Stay hydrated
• Provide fuel for your muscles
• Promote optimal recovery after exercise
• Apply these principles correctly, and you can
  consistently maximize the gains from your
  training and compete at your best

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The 3 Principles of Sports NutritionHydration

• During exercise, you lose fluid and electrolytes
  as you sweat
• The key electrolyte is sodium
• If you dont replace both fluid and sodium during
  exercise, you can become dehydrated
• The single largest contributor to fatigue during
  exercise is dehydration caused by fluid and
  sodium losses
• Inadequate fluid and sodium make your heart work
  harder and make exercise much more difficult
• Dehydration also impairs concentration and the
  ability to make tactical decisions
• Complicating matters is that thirst alone is not
  a good indicator of your hydration needs during
  exercise

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Principles of Sports Nutrition Hydration

• Losing over 2 of your body weight due to fluid
  loss during exercise means you are dehydrated and
  your performance has already been hampered
• A 2 loss is just 3 lbs for a 150-lb athlete
• It is common to lose this much fluid, or more,
  during a workout or competition
• Consuming too much fluid during exercise leads to
  overhydration or hyponatremia, which also impairs
  performance and can have serious health
  consequences
• Stay within your hydration zone during exercise
• That means avoid gaining weight during exercise
  due to overconsuming fluid
• And dont lose any more than 2 of your body
  weight due to fluid loss
• Fortunately, dehydration and overhydration can be
  avoided or minimized by sticking to a disciplined
  hydration plan

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The 3 Principles of Sports NutritionHydration

• To avoid the performance-impairing effects of
  dehydration
• Start training sessions and competitions fully
  hydrated
• Rehydrate as needed during exercise
• Fully replace fluid and sodium losses after
  exercise

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The 3 Principles of Sports NutritionFueling

• Carbohydrates are the primary muscle fuel for
  most types of exercise
• 6090 minutes of endurance training or a few
  hours in the weight room can seriously deplete
  carbohydrate muscle fuel stores
• Starting exercise with full carbohydrate stores
  can delay the onset of fatigue and help you
  train or compete more effectively
• Workouts and performance during competitions
  suffer if your diet is too low in carbs

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The 3 Principles of Sports NutritionFueling

• There are 2 forms of carbohydrate in your body
• Glucose, which circulates in the bloodstream
• Glycogen, which is bundles of glucose stored in
  the liver and muscles

• When youre fully loaded with carbs, you have
• About 40 calories of glucose in the bloodstream
• About 1,900 calories stored as glycogen in the
  muscles, plusliver glycogen

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The 3 Principles of Sports NutritionFueling

• Hitting the Wall
• When you run out of muscle glycogen stores, you
  rely on your small reserves of liver glycogen to
  maintain blood glucose levels
• After liver glycogen stores are used up, blood
  sugar levels drop, and you are forced to either
  slow way down or stop
• In some sports this is called hitting the wall
  or bonking

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The 3 Principles of Sports NutritionFueling
Avoid Hitting the Wall
Avoid Hitting the Wall
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The 3 Principles of Sports NutritionFueling

• To avoid running out of muscle fuel during
  workouts or competitions
• Start training sessions and competitions fully
  fueled
• Refuel as needed during exercise
• Replenish glycogen stores after exercise

Low-carb diets are NOT appropriate for athletes!
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The 3 Principles of Sports NutritionRecovery

• Workouts and competitions deplete your glycogen
  stores
• Muscle tissue is damaged as you train and
  compete, and requires repair
• Your muscles are also being stimulated to adapt
  to your training workload

• Recovery includes
• Reloading carbohydrate fuel stores
• Repairing and building new muscle tissue
• Rehydrating

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The 3 Principles of Sports NutritionRecovery

• Recovery is where you realize the gains from all
  of your training
• Recovery enables you to be ready for your next
  workout or competition

• The recovery process doesnt start after exercise
  until you provide your body the nutritional
  components it needs
• Carbohydrates
• Protein
• Fluids and sodium

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The 3 Principles of Sports NutritionRecovery

• In order to promote rapid recovery, as soon as
  possible after training or competing (within
  30-60 minutes), consume
• Carbohydrates for glycogen restoration
• Protein for repairing and building new muscle
  tissue
• Fluids and sodium for rehydration

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The 3 Principles of Sports Nutrition

• To apply these principles correctly, practice
  them during training.
• When your training and sports nutrition regimen
  are in sync, you maximize your performance gains
• It is only through a system of trial and error
  during training that you can develop your own
  personalized sports nutrition plan
• Practice your sports nutrition regimen during
  training. Dont try anything new on race or game
  day

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Nutrition for Optimal Sports Performance Overview

• Segments
• Sports Nutrition Introduction
• The Athlete's Grocery List Tips for Healthy
  Eating
• The 3 Principles of Sports Nutrition
• Your Sports Nutrition Game Plan Hydration to
  Recovery
• The Latest Products and Tools from PowerBar

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Your Sports Nutrition Game Plan

• Putting the principles of sports nutrition into
  practice
• Start exercise fully hydrated and fueled
• Carbohydrate load when necessary
• Match your sweat rate and knowwhat to hydrate
  with during exercise
• Refuel as needed during exercise
• Promote full recovery
• After exercise
• Daily strategies

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Your Sports Nutrition Game PlanStart Exercise
Fully Hydrated and Fueled

• By starting workouts and competitions fully
  hydrated
• Youll be able to train harder and achieve better
  workouts
• Youll be able to compete at a higher level for
  longer
• Make up for any fluid deficits from prior
  workouts or competitions
• Consume 1420 fl oz (400600 ml) of water or a
  sports drink 23 hours before training or
  competing
• Keep hydrating as needed during warm-ups
• Monitor your hydration status before exercise by
  checking the color of your urine
• Light-yellow color is consistent with adequate
  hydration
• If urine is the color of apple juice, more fluids
  are needed

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Your Sports Nutrition Game PlanStart Exercise
Fully Hydrated and Fueled

• Glycogen stores get utilized every time you train
  or compete
• If fuel reserves arent consistently replenished,
  deficits build, and you feel fatigued during
  exercise
• Top off muscle glycogen fuel stores before
  exercise
• Consume a high-carb meal 24 hours before
  exercise
• Choose familiar high-carb foods and beverages,
  including pasta, rice, bread, cereal, vegetables,
  fruit, and sweetened dairy products, such as
  flavored yogurts and flavored milks
• The goal is to start fully fueled, but feeling
  comfortable
• Avoid slow-to-digest fatty and high-fiber foods
  prior to exercise
• Experiment during training to find the right food
  items and routine that work best for you

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Your Sports Nutrition Game PlanStart Exercise
Fully Hydrated and Fueled

• Examples of high-carbohydrate pre-exercise meals
• (24 hours before exercise)
• Breakfast
• Cold or hot cereal, fruit, and low-fat or nonfat
  milk
• French toast or pancakes with maple syrup
• English muffin with jam and peanut butter,
  banana, and fruit juice
• Lunch or Dinner
• Pasta with tomato sauce, French bread, steamed
  vegetables, low-fat/nonfat milk, pudding, and
  canned fruit
• Grilled chicken sandwich, baked potato with
  low-fat sour cream or salsa, and low-fat frozen
  yogurt
• Thick-crust cheese pizza, low-fat gelato, and
  canned peaches
• Baked or grilled chicken, turkey, fish, or lean
  beef, steamed rice, roll, green beans, low-fat
  frozen yogurt, and fruit juice

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Your Sports Nutrition Game PlanStart Exercise
Fully Hydrated and Fueled

• Consume an easy-to-digest high-carb snack (about
  4060 grams of carbs) 3060 minutes before
  exercise, along with fluids.
• If youve got pre-game jitters, dont skip eating
  entirely
• Try liquid carbohydrate sources in place of solid
  foods
• Ideas for quick to digest, high-carb options
• Fruit smoothie or meal-replacement beverage
• PowerBar Performance bar, PowerBar Gel, or
  PowerBar Gel Blasts energy chews with water
• Small roll or sandwich made with a banana and
  honey
• Low-fat or nonfat yogurt or frozen yogurt,
  gelato, or sorbet

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Your Sports Nutrition Game Plan

• Putting the principles of sports nutrition into
  practice
• Start exercise fully hydrated and fueled
• Carbohydrate load when necessary
• Match your sweat rate and knowwhat to hydrate
  with during exercise
• Refuel as needed during exercise
• Promote full recovery
• After exercise
• Daily strategies

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Your Sports Nutrition Game PlanCarbohydrate Load
When Necessary

• Carbohydrate loading is a research-proven fueling
  strategy designed to extend endurance in athletes
• Consider carbohydrate loading before periods of
  intense training or a long endurance event
• If youre exercising at a steady pace and
  intensity, carbohydrate loading can increase
  endurance by about 20

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Your Sports Nutrition Game PlanCarbohydrate Load
When Necessary
How to Carbohydrate Load
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Your Sports Nutrition Game PlanCarbohydrate Load
When Necessary
700 g carb sample menu

• Breakfast
• 1 cup cold breakfast cereal with 1 cup low-fat or
  nonfat milk
• 1 cup canned peaches
• 2 slices white toast with jam
• 1 cup of orange juice
• Morning Snack
• 1 PowerBar Performance bar
• 1 banana
• 20 ounces (600 ml) PowerBar Recovery beverage
• Lunch
• 1 bagel with banana and honey
• 1 sandwich with lean meat, tomato,and lettuce
• 1/2 cup canned Mandarin oranges or fruit cocktail
• 1 cup low-fat or nonfat yogurt with fruit
• Water

• Afternoon Snack
• 2 cups fresh fruit smoothie made with yogurt and
  frozen or canned fruit
• 1 PowerBar Energize bar
• Dinner
• 1 1/2 cups pasta
• 1 cup tomato sauce with or without lean meat
• 1 cup cooked green beans
• 1 orange
• 1 cup sorbet with fruit
• 1 cup fruit juice
• Evening Snack
• 1 cup cold breakfast cereal with 1 cup low-fat or
  nonfat milk
• 20 ounces (600 ml) PowerBar Recovery beverage

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Your Sports Nutrition Game Plan

• Putting the principles of sports nutrition into
  practice
• Start exercise fully hydrated and fueled
• Carbohydrate load when necessary
• Match your sweat rate and knowwhat to hydrate
  with during exercise
• Refuel as needed during exercise
• Promote full recovery
• After exercise
• Daily strategies

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Your Sports Nutrition Game PlanMatch Your Sweat
Rate and Know What to Hydrate With During Exercise
To stay hydrated during exercise, consume fluids
at a rate that closely matches your sweat rate

• Matching your sweat rate generally requires about
  1326 fl oz (400800 ml) of fluid every hour of
  exercise, preferably in smaller amounts taken
  frequently. But fluid needs can vary considerably
  
• Calculate your sweat rate to determine your
  actual hydration needs
• To calculate your sweat rate, and for a
  personalized plan to meet your unique hydration
  needs, click on thePowerBar Sweat Rate
  Calculator at www.PowerBar.com

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Your Sports Nutrition Game PlanMatch Your Sweat
Rate and Know What to Hydrate With During Exercise

• Carry your own sports bottle or fuel belt and use
  breaks wisely
• Most athletes can easily consume about 5 fl oz
  (150 ml) during a quick break each gulp is about
  1 fl oz (30 ml)
• Monitor the effectiveness of your hydration plan.
  Many athletes fall far short of meeting their
  hydration needs during exercise
• Weigh yourself before and after practices or
  competitions
• The goal is to stay in your hydration zone and
  avoid dehydration. That means losing no more than
  2 of your body weight during exercise
• If your weight loss is greater than 2, make a
  conscious effort to take in more fluids during
  exercise

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Your Sports Nutrition Game PlanMatch Your Sweat
Rate and Know What to Hydrate With During Exercise
A sports drink is generally the best option when
youre training or competing. The advantages of
a sports drink over plain water are many

• Promotes better performance because it provides
  carbohydrates to fuel your muscles and your brain
• Athletes freely consume more fluids when their
  hydration beverage is flavored, as is the case
  with a sports drink
• Sodium and carbs cause the fluid in the sports
  drink to be absorbed more quickly
• The sodium also helps maintain your drive to
  continue drinking fluids when exercising, which
  is crucial to meeting your fluid needs
• Sodium also helps you retain the fluid that
  youve consumed

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Your Sports Nutrition Game PlanMatch Your Sweat
Rate and Know What to Hydrate With During Exercise

• Water is fine when exercising for less than
• 1 hour in moderate temperature conditions
• A sports drinkis recommended for exercise of 1
  hour or longer, andany time conditions are hot
  or humid

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Your Sports Nutrition Game Plan

• Putting the principles of sports nutrition into
  practice
• Start exercise fully hydrated and fueled
• Carbohydrate load when necessary
• Match your sweat rate and knowwhat to hydrate
  with during exercise
• Refuel as needed during exercise
• Promote full recovery
• After exercise
• Daily strategies

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Your Sports Nutrition Game PlanRefuel as Needed
During Exercise

• Carbohydrate is the primary muscle fuel utilized
  during exercise, and stores are limited
• Carbohydrate refueling needs depend on the length
  and intensity of exercise
• For long-duration, all-out effort, refuel with
  sports nutrition products that provide a 21
  blend of glucose and fructose to speed energy
  delivery to muscles and extend endurance

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Your Sports Nutrition Game PlanRefuel as Needed
During Exercise
Carb Refueling Recommendations
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Your Sports Nutrition Game Plan Refuel as Needed
During Exercise
PowerBar C2MAX Carbs The Leading Edge of Muscle
Fueling

• PowerBar C2MAX is a dual source energy blend
  featuring a 21 blend of glucose to fructose
• Breakthrough studies show that this blend
  delivers 2055 more energy to muscles than
  glucose alone
• A recent study showed this unique fuel produced
  an 8 improvement in athletes cycling times
• Currell, K. Jeukendrup, A. Superior endurance
  performance with ingestion of multiple
  transportable carbohydrates. Med Sci Sports
  Exerc 2008 40275281.

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Your Sports Nutrition Game Plan Refuel as Needed
During Exercise

• How PowerBar C2MAX works
• Fructose and glucose have their own separate
  transport systems in the gut
• One transport system allows glucose to be
  absorbed, and the other allows fructose to be
  absorbed
• Two transport systems increase the total rate of
  carbohydrate absorption from the gut
• This leads to more carbohydrate available to be
  burned as muscle fuel
• For long-duration, all-out effort, take advantage
  of the extra energy provided by PowerBar C2MAX
  energy blend

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Your Sports Nutrition Game Plan

• Putting the principles of sports nutrition into
  practice
• Start exercise fully hydrated and fueled
• Carbohydrate load when necessary
• Match your sweat rate and knowwhat to hydrate
  with during exercise
• Refuel as needed during exercise
• Promote full recovery
• After exercise
• Daily strategies

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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise

• Your body is ready to start the recovery process
  as soon as you finish your workout or
  competition, but you need to provide the
  necessary nutrients
• Carbohydrates to restore depleted glycogen stores
• Protein to repair and build muscle tissue
• Fluids and sodium to rehydrate

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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise

• Carbohydrates
• To speed glycogen restoration after strenuous
  exercise

• Consume 0.5 grams of carbs per lb (1.1 grams per
  kg) body weight within 30 minutes of finishing
  exercise
• For a 150-lb (68-kg) athlete, that equates to 75
  grams of carbohydrates right after
  exercise
• Repeat this within 2 hours after exercise, or
  consume a high-carb meal
• For heavy training, repeat this hourly for the
  first 3 hours after exercise, or consume
  high-carb meals and snacks
• Simple carbs right after exercise are more
  effective at speeding glycogen restoration
• This is especially important if you are
  exercising again within 24 hours

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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise
Fully rebuilding glycogen stores takes about 24
hours on a high-carb diet but many athletes
dont get enough total carbs each day
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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise

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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise

• Protein
• Muscle tissue repair and building is critical to
  recovery

• Muscle tissue is made up of proteins, and
  proteins are made up of building blocks known as
  amino acids
• When you consume foods, any protein present is
  digested and broken down into its component amino
  acids
• These amino acids are then absorbed and
  repackaged into the proteins your body needs
  for the repair and building of muscle tissue

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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise
Athletes need more protein than inactive
individuals, but most athletes get plenty of
protein and consuming more offers no extra
muscle-building or performance benefits
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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise
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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise
Protein Focus on timing your protein intake in
relation to workouts.

• For endurance training
• Consume 1020 grams of protein as soon as
  possible after finishing exercise to promote
  muscle tissue repair and adaptation to your
  training
• For resistance training
• Protein intake just before and/or as soon as
  possible after resistance training is essential
  for optimal recovery, including the growth and
  maintenance of muscle tissue

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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise
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Your Sports Nutrition Game Plan Promote Full
Recovery After Exercise

• Fluids and Sodium
• Even if you are diligent in your hydration
  efforts during exercise, you may lose more fluids
  than you take in

• Weigh yourself before and after exercise to gauge
  your net loss of fluids
• Replace fluids lost by gradually drinking 23 fl
  oz of a sports drink, recovery beverage, or water
  for every lb of weight lost (1500 ml/kg weight
  lost)
• Rehydration will be more effective when sodium is
  included with the fluid and food you consume as
  you recover

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Your Sports Nutrition Game Plan

• It cant be overemphasized Practice it during
  training
• When your training and sports nutrition regimen
  are in sync, you maximize your performance gains
• It is only through a system of trial and error
  during training that you can develop your own
  personalized sports nutrition plan
• Practice your sports nutrition regimen during
  training
• Dont try anything new on race or game day

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Nutrition for Optimal Sports Performance Overview

• Segments
• Sports Nutrition Introduction
• The Athlete's Grocery List Tips for Healthy
  Eating
• The 3 Principles of Sports Nutrition
• Your Sports Nutrition Game Plan Hydration to
  Recovery
• The Latest Products and Tools from PowerBar

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The Latest Products and Tools from PowerBar

• Commitment to athletes
• Putting products into practice
• PowerCoachfree online training plans at
  Powerbar.com
• Join the PowerBar community

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The Latest Products and Tools from PowerBar
Commitment to Athletes

• Mission To help you achieve your very best
• Passion Sports, fitness, health, and wellness
• Commitment Helping you reach your goals by
  providing cutting-edge sports nutrition products
• Products are backed by decades of sports
  nutrition science, and meet the nutrition and
  energy needs of all athletes from world-class
  champions and dedicated amateurs to beginners
• PowerBar has a world-class research center with
  scientists and nutritionists that are dedicated
  to bringing the best of sports nutrition to
  athletes everywhere
• Whether youre an elite athlete, a weekend
  warrior, or you enjoy the occasional hike,
  PowerBar has the right products to meet your
  individual needs

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The Latest Products and Tools from
PowerBarPutting products into practice
PowerBar products are designed to be used in
combination to meet your sports nutrition
needs. Mix and match to meet the demands of your
training and competitions.
Go to www.powerbar.com to download a two-page
product chart which highlights key product
features and usage guidelines
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Three Phases of Sports Nutrition
After Exercise to helpspeed recovery.
Before Exercise to provide hydration and fuel for
optimal performance.
During Exercise to help delay the onset of
fatigue by rehydrating and refueling.
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Mix and MatchTo meet the demands of your
training and competitions
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PowerBar EnduranceSports Drink
Key features Contains PowerBar C2MAX, a dual
source energy blend for optimal energy delivery
to muscles. 475 mg sodium per 20 fl oz, the key
electrolyte lost in sweat. Great light taste you
dont need to dilute. Recommended use Drink
1420 fl oz (400600 ml) 23 hours before
exercise. Drink another 8 fl oz (240 ml ) during
active warm-up. Try to match your fluid intake
to your sweat rate to stay in your hydration
zone. That means avoiding losing any more than 2
of body weight during exercise. This usually
requires about 1326 fl oz per hour of exercise,
but sweat rates vary.
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PowerBar Performance Energy Bar
Coming in 09New look, same great bar
Key features Designed to be easy to digest and
made with PowerBar C2MAX dual source energy
blend for more energy to muscles. Recommended
use Great for before and during higher-intensity
competitions or training sessions. Eat one bar
3060 minutes before exercise. For events lasting
more than 1 hour, eat 12 bars per hour during
exercise.
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PowerBar Performance Mini Training Size Bars
Coming in 09New look, same great bar
Key features Mini bars deliver PowerBar C2MAX
dual source energy blend for more energy to
muscles. 110 calories per bar for customized
energy delivery. Recommended use Great for
higher intensity training or competitions when a
full bar is too much all at once. Eat one or
two bars 30-60 minutes before exercise to top
off energy stores. For events lasting over 1
hour,have two to four bars per hour during
exercise.
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PowerBar PerformanceFruit Smoothie Energy Bar
Coming in 09New look, same great taste
Key features Designed to be easy to digest and
made with PowerBar C2MAX dual source energy
blend for more energy to muscles. Delivers energy
with real fruit and the refreshing taste of a
fruit smoothie. Recommended use Great for
before and during higher-intensity competitions
or training sessions. Eat one bar 30 to 60
minutes before exercise. For events lasting over
1 hour,eat one to two bars per hour during
exercise.
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PowerBar Gel
Key features Easy to digest and made with
PowerBar C2MAX dual source energy blend for more
energy to muscles. 200 mg sodium per
packet. Recommended use Great for before and
during higher-intensity competitions or
training sessions. Take 12 gels 1020 minutes
before exercise. For activities lasting more than
1 hour, take 1 gel every 2045 minutes during
exercise, followed by a few mouthfuls of water.
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PowerBar Gel Blasts Liquid-filled Energy Chews
Coming in 09New look, same great taste
Key features Formulated with PowerBar C2MAX
dual source energy blend for moreenergy to
muscles. Customized energy delivery. Recommended
use A great choice for use before or during
moderate- and high-intensity exercise. Have a
packet of PowerBar Gel Blasts energy chews 3060
minutes before exercise to top off energy stores.
For exercise lasting more than 1 hour, have 13
pieces every 10 minutes.
Coming soon Strawberry Banana (with caffeine)
and Raspberry (caffeine free)
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PowerBar Harvest Bar
Coming in 09New look, same great taste
Key features Natural whole oats and oat bran,
along with 10 g protein, deliver nutritious,
long-lasting energy and taste great! Recommended
use A great choice for use before or during
moderate-intensity exercise, and sports such as
climbing, hiking, and skiing. Eat 1 bar 3060
minutes before exercise. For activities lasting
more than 1 hour, eat 1 bar per hour during
exercise.
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PowerBar Nut Naturals Bar
Coming in 09New look, same great taste
Key features Almonds, peanuts, and whole oats,
along with 10 g protein, deliver nutritious,
long-lasting energy and great taste! Recommended
use A great choice for use before or during
moderate-intensity exercise, and sports such as
climbing, hiking, and skiing. Eat 1 bar 3060
minutes before exercise. For activities lasting
more than 1 hour, eat 1 bar per hour during
exercise.
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PowerBar Triple Threat Bar
Coming in 09
Coming in 09New look, same great taste
Key features Nuts, oat bran, and 10 g protein
deliver nutritious, long-lasting energy and
muscle-building power. Recommended use Tastes
like a candy bar, but is a great choice for use
before or during moderate-intensity exercise,
such as team and action sports. Eat 1 bar 3060
minutes before exercise. For activities lasting
more than 1 hour, eat 1 bar per hour during
exercise.
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PowerBar Energy Bites
New
Coming in 09
Key features Bites are made with PowerBar C2MAX
dual source energy blend to help get more energy
to working muscles. Customized energy delivery
in a convenient, resealable pack. Recommended
use Usage guide on package suggests how many
bites to consume before and during exercise,
based on body weight and training intensity. 
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PowerBar ProteinPlus Bar
Key features Helps build a lean body and
provides sustained energy. Contains 23 g of
TriSource protein, a proprietary protein blend
of whey, soy, and casein proteins. These
proteins are absorbed by the body at different
rates to deliver a steady supply of
muscle-building amino acids. Recommended
use Eat ½ 1 bar before and/or after
strength-training workouts to help support muscle
growth and repair and to fuel exercise.
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PowerBar ProteinPlus Bites
New
Coming in 09
Key features Every pouch has 20 g of our
TriSource protein blend that delivers a steady
supply of muscle-building amino acids. Customized
protein delivery. Recommended use Each
resealable pack features a personalized usage
chart that helps you determine the right serving
size to have before and after workouts, based on
your body weight and workout goals.    
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PowerBar ProteinPlus Bar with 30 g Protein
Key features Helps build a lean body and
provides sustained energy for athletes who want
more protein. Contains 30 g of TriSource
protein, a proprietary blend of whey, soy, and
casein proteins for a steady supply of
muscle-building amino acids. Supplies 3.5 g of
leucine, the essential amino acid that acts as
the key signal for muscle protein synthesis and
is a key driver of muscle growth. Recommended
use Eat ½1 bar before and after
strength-training workouts to help support muscle
growth and repair and to fuel exercise.
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PowerBar TriSource Protein Blend Advantage
Branched-chain amino acids, particularly leucine,
drive muscle growth and help prevent
breakdown. Arginine is a conditionally essential
amino acid.
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PowerBar Recovery Bar
Coming in 09
Key features Specially formulated with
PowerBars proprietary TriSource protein and the
carbohydrates and lipids your body needs to help
repair muscle tissue, replenish energy stores,
and reload muscle lipids so you can get back out
there in top form. Recommended use Have a
PowerBar Recovery bar within 30 minutes of your
workout or competition, and make sure you also
rehydrate to replace lost fluids and electrolytes.
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PowerBar RecoveryBeverage
Key features Contains a carb/whey protein
isolate blend, plus sodium, potassium and
magnesium to help restore key nutrients lost
during training or competition. Helps speed
glycogen restoration with 20 g of fast-acting
carbs per 8 fl oz. Recommended use Weigh
yourself before and after exercise, and for every
lb of weight (fluid) lost, drink 23 fl oz of
PowerBar Recovery beverage (1,500 ml per kg
weight lost). Continue rehydrating until your
urine is pale yellow, like the color of
lemonade. A darker color, like apple juice,
indicates you need more fluids.
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About PowerBar PowerCoach
Personalized training and nutrition plans

• Global, nutrition-based, customizable online
  training program
• Offers personalized sports nutrition and training
  from top athletes and sports nutritionists
• Improve your performance with customized programs
  for beginning, advanced, professional, and teen
  athletes
• Daily email reminders and training log to keep
  you motivated and on target

• A personalized daily eating plan geared to meet
  your unique sports nutrition needs
• Provides tips on getting maximum performance by
  properly fueling and hydrating during every phase
  of training and competition and by promoting
  optimal recovery

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Join the PowerBar Community

• Register with PowerBar to get access to the
  latest tools in training and nutrition
• Connect with other athletes around the globe
• Get your own PowerBar profile page featuring a
  unique URL
• Customize your personal site with blogs, videos,
  and photos
• Access leading-edge sports nutrition articles,
  customized training and nutrition plans, and
  handy nutrition calculators

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Any Questions?
Credit tdwsport.com
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