Nutrition for Optimal Sports Performance

A Comprehensive Guide
Updated 8/1/10

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

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 what you 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

Tips for Healthy Eating

Carbohydrates
Healthy sources:
Whole grain cereals, breads, and pasta; fruits; vegetables; and beans.

Nutritional benefits:
Major source of energy, vitamins, minerals, and fiber.

Health benefits:
Regularity; healthier blood cholesterol levels; and lower risk of heart disease, diabetes, and cancer.

Performance benefit:
Carbs are your major muscle fuel source for high-intensity exercise.
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Tips for Healthy Eating

Protein
Healthy sources:
Fish, poultry, lean meats, low-fat and nonfat dairy foods, seeds, nuts, beans, and eggs.

Nutritional benefits:
Provides amino acids, the building blocks for making proteins.

Health benefits:
Proteins make up muscle and play roles in digestion, metabolism, and immune function.

Performance benefits:
Protein 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 Eating

Fats
Healthy sources
Vegetable oils such as canola oil and olive oil, nuts, seeds, and fish.

Nutritional benefits
Major source of energy; vitamins A, D, E, K; omega-3 fatty acids; and other essential fats.

Health benefits
Healthier blood cholesterol levels and lower risk of heart disease.

Performance benefits
Fats 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. 10

Tips for Healthy Eating

Made Simple
At meals: Fill of your plate with a variety of carbohydrate-based foods such as fruit, cereals, pasta, bread, potatoes, and other vegetables. Fill the other 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 diet.
You cant make them so you have to get them from foods or dietary supplements.

Essential micronutrients have many important functions, including:

Supporting 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 Eating

In 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 Nutrition

Hydration
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 Nutrition

Hydration

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 Nutrition

Fueling 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 Nutrition

Fueling 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, plus liver glycogen
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The 3 Principles of Sports Nutrition

Fueling 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 Nutrition

Fueling

Avoid HittingWall Wall Avoid Hitting the the

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The 3 Principles of Sports Nutrition

Fueling 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.
Diets with minimal carbs are NOT appropriate for athletes!
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The 3 Principles of Sports Nutrition

Recovery 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 Nutrition

Recovery 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 with the nutritional components it needs:
Carbohydrates Protein Fluids Replacing key electrolytes lost in sweat
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The 3 Principles of Sports Nutrition

Recovery

In order to promote rapid recovery, as soon as possible after training or competing (within 3060 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 know what 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

Start 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 Plan

Start 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 carb-based meal 24 hours before exercise. Choose familiar carb-based 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 Plan

Start 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 Plan

Start Exercise Fully Hydrated and Fueled
Consume an easy-to-digest, carb-based snack (about 4060 grams of carbs) 3060 minutes before exercise, along with fluids. If youve got pregame jitters, dont skip eating entirely: Try liquid carbohydrate sources in place of solid foods. Ideas for quick-to-digest, carb-based options: Fruit smoothie or meal-replacement beverage PowerBar Performance Energy bar, PowerBar Energy Gel, or PowerBar Energy Blasts gel filled 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 know what 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

Carbohydrate Load When Necessary
Carbohydrate loading is a researchproven 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 Plan

Carbohydrate Load When Necessary How to carbohydrate load:
Two Different Approaches 34 days prior
(Taper exercise for 34 days before your event)

Carb-Loading Regimen 3.65.5 g of carbs per lb body weight daily (812 g per kg) 4.55.5 g of carbs per lb body weight daily (1012 g per kg)

Example: 150-lb (68-kg) athlete 540825 g of carbs per day for 34 days before

12 days prior
(Rest for 12 days before your event)

675825 g of carbs per day for 12 days before

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Your Sports Nutrition Game Plan

Carbohydrate Load When Necessary
700 g of carbs 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 Energy bar 1 banana 20 fl oz (600 ml) Ironman Restore sports drink 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 Fruit Smoothie Energy 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 fl oz (600 ml) Ironman Restore sports drink

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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 know what 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

Match 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 the PowerBar Sweat Rate Calculator at www.PowerBar.com.
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Your Sports Nutrition Game Plan

Match 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 Plan

Match 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: It 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.
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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.

Your Sports Nutrition Game Plan

Match 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 drink is recommended for exercise of 1 hour or longer, and anytime 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 know what 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

Refuel 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 2:1 blend of glucose and fructose to speed energy delivery to muscles and extend endurance.

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Your Sports Nutrition Game Plan

Refuel as Needed During Exercise
Carb refueling recommendations:
Exercise lasting less than 1 hour Carbohydrate intake during exercise is not required to fuel your performance. However, a sports drink with carbs and sodium can help hydrate you more effectively. Exercise lasting 12 hours Intense training lasting longer than 23 hours Consume 3060 g of carbs during each hour of exercise, to boost performance and extend endurance Consume 4590 g of a 2:1 blend of glucose and fructose per hour of exercise, to increase energy delivery to muscles and extend endurance.

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Your Sports Nutrition Game Plan

Refuel as Needed During Exercise
PowerBar C2MAX dual source energy blend carbs the leading edge of muscle fueling:

C2MAX dual source energy blend features a 2:1 blend of glucose to fructose. Breakthrough studies show that this blend delivers 2055% more energy to muscles than glucose alone. A recent study showed that 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; 40: 275281.

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Your Sports Nutrition Game Plan

Refuel as Needed During Exercise How PowerBar C2MAX dual source energy blend works:
Fructose and glucose have their own separate transport systems in the gut. One transport system enables glucose to be absorbed, and the other enables 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 C2MAX 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 know what 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 carb-based meal. For heavy training, repeat this hourly for the first 3 hours after exercise, or consume carbbased 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 carb-based diet but many athletes dont get enough total carbs each day.
Exercise
Light Training Heavy Training Extreme Training
<1 hour, lowintensity

Total Daily Carbohydrate Needs

2.33.2 g of carbs per lb body weight (57 g per kg)

150-lb (68-kg) Athlete

345480 g of carbs per day 480680 g of carbs per day 680816 g of carbs per day
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14 hours, moderate- to high-intensity >4 hours, moderate- to high-intensity

3.24.5 g of carbs per lb body weight (710 g per kg)

4.55.5 g per lb body weight (1012 g per kg)

Your Sports Nutrition Game Plan

Promote Full Recovery: After Exercise
Sample intake for about 500 g of carbs per day 1 cup cereal, 1 cup milk 1 cup blueberries PowerBar Performance Energy bar Sandwich, 2 oz turkey cup baby carrots 16 oz chocolate 1% milk 1 cup flavored yogurt BBQ chicken tenderloins, 7.5-oz package 1 cup white rice 1 cup cooked sweet potatoes 1 PowerBar Harvest Energy bar 16 oz cranberry juice Total grams of carbs Grams of carbs 45 21 45 32 6 52 47 34 41 58 45 68 494
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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 than what you need offers no extra muscle-building or performance benefits.

Total Daily Protein Needs

Resistance Exercise Endurance Exercise Teenage Athletes 0.550.77 g per lb body weight (1.21.7 g per kg) 0.550.73 g per lb body weight (1.21.6 g per kg)

150-lb (68-kg) Athlete

82116 g of protein per day 82109 g of protein per day 102136 g of protein per day
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0.680.91 g per lb body weight (1.52.0 g per kg)

Your Sports Nutrition Game Plan

Promote Full Recovery: After Exercise
Sample daily intake for about 100 g of protein per day 1 cup cereal, 1 cup milk PowerBar Performance Energy bar Sandwich, 2 oz turkey cup baby carrots 1 cup low-fat milk 8 oz low-fat yogurt 4 oz chicken breast 1 cup brown rice 1 cup cooked broccoli 1 PowerBar Harvest Energy bar Grams of protein 11 9 20 1 8 8 28 6 2 10

Total grams of protein

103 grams
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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. Within 1 hour after exercise, consume 1525 grams of protein.

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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 1624 fl oz of a sports drink, recovery beverage, or water for every lb of weight lost (1,500 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 PowerBar PowerCoach free 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 who 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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Mix and Match

PowerBar products are designed to be used in combination to meet your sports nutrition needs.

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Three Phases of Sports Nutrition

Before
exercise to provide hydration and fuel for optimal performance

During
exercise to help delay the onset of fatigue by rehydrating and refueling

After
exercise to help speed recovery

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PowerBar Performance Energy Bar: Dual Action

Maximized energy delivery and cramp-crushing electrolytes*

Key features: Designed to be easy to digest and made with PowerBar C2MAX dual source energy blend for more energy to muscles:
The original energy bar Low in fat, with 89 grams of protein per bar No artificial flavors, no preservatives

Recommended use: great for before and during higher-intensity competitions or training sessions:
Eat 1 bar 3060 minutes before exercise. For events lasting more than 1 hour, eat 12 bars per hour during exercise.

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PowerBar Fruit Smoothie Energy Bar

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 1 bar 3060 minutes before exercise. For events lasting over 1 hour, eat 12 bars per hour during exercise.

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PowerBar Energy Bites

Key features: PowerBar Energy 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. No preservatives or artificial flavors. 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 Energy Blasts Gel Filled Chews

Key features: Formulated with PowerBar C2MAX dual source energy blend for more energy to muscles. Customized energy delivery. Resealable pouch. Naturally flavored. No preservatives. 1 pack is the energy equivalent of 1.5 PowerBar Energy Gels. Recommended use: A great choice for use before or during moderate- and high-intensity exercise. Have a packet of PowerBar Energy Blasts gel filled chews 3060 minutes before exercise, to top off energy stores. For exercise lasting more than 1 hour, have 13 pieces every 10 minutes.
Cola flavor contains 50 mg caffeine per 6 pieces; strawberry banana, 25 mg caffeine per 6 pieces; and lemon and raspberry offer good sources of vitamin C, no caffeine. 67

PowerBar Energy 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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Ironman Perform Sports Drink

Developed by the sports nutrition experts at PowerBar
Benefits: Maximum energy delivery via PowerBar C2MAX dual source energy blend Optimal hydration replacement via cramp-crushing electrolytes Great taste Made with natural flavors No high-fructose corn syrup Flavor* offerings: Lemon Lime Mixed Berry Orange Mango *Naturally flavored with other natural flavors

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Ironman Perform Sports Drink RTD and Powder

Key features: Contains PowerBar C2MAX dual source energy blend for optimal energy delivery to muscles. 190 mg sodium per 8 fl oz serving, the key electrolyte lost in sweat. 17 grams of carbs per 8 fl oz serving.

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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Long-Lasting Energy

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PowerBar Harvest Energy Bar

Key features: Natural whole oats and oat bran, along with 10 g of protein designed to deliver nutritious, long-lasting energy and great taste. Recommended use: An excellent 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 Pure & Simple Energy Bar

Key features: Calorie smart 5 g of protein No high-fructose corn syrup Nothing artificial Easy to pack, wont melt in the heat 8 g of whole grains 2 g of fiber (soluble) Recommended use: Have one bar 3060 minutes before exercise, to top off energy stores, or anytime you want to naturally fuel your active lifestyle.

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PowerBar Nut Naturals Energy Bar

Key features: Almonds, peanuts, and whole oats, along with 10 g of protein Designed to deliver nutritious, long-lasting energy 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 Energy Bar

Key features: Nuts, oat bran, and 10 g of protein. Designed to deliver nutritious, long-lasting energy and muscle-building power. Recommended use: 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 Pria 110 Plus Nutrition Bar

Key features: 5 grams of protein 23 vitamins and minerals As much calcium as a glass of milk Only 110 calories No preservatives or artificial flavors Recommended use: PowerBar Pria 110 Plus nutrition bars are perfect for midday snacking when youre on the go and want a calorie-smart, great-tasting, nutritious snack.

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Protein

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PowerBar ProteinPlus Protein Bar

Key features: Helps build a lean body and provides sustained energy. Contains 23 g of PowerBar TriSource 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 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

Back of pack shows unique benefits provided by each of the 3 protein sources in PowerBar Tri-Source protein blend. Studies have shown that consuming amino-acid-rich protein before or after a workout helps build lean muscle.

* When compared to whey protein or casein alone.

Key features: Every pouch has 20 grams of our TriSource protein blend, which is designed to deliver 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 30g Protein Bar

Key features: Helps build a lean body and is designed to provide sustained energy for athletes who want more protein. Contains 30 g of PowerBar TriSource protein blend of whey, soy, and casein 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 1 bar before and after strength training workouts to help support muscle growth and repair and to fuel exercise.

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PowerBar ProteinPlus Powder Drink Mix

Key features per 8 fl oz serving mixed with water: Helps build and repair muscle tissue after a workout. PowerBar TriSource protein blend provides three types of proteins that are digested at different rates for sustained amino acid delivery. 7 g of carbs and 5 g of sugar. You work out hard make it count! Recommended use: Mix 1 scoop with 8 fl oz water (or milk). Consume a serving 3060 minutes after a workout to help build and repair lean muscle. Great for post-workout sustained amino acid delivery when glycogen restoration is not required (e.g., after strength training).

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PowerBar Recovery Bar

Key features: Convenient on-the-go recovery nutrition 12 g of PowerBar TriSource protein blend to support muscle repair 30 g of carbohydrates to kick off glycogen replenishment No preservatives or artificial flavors 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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Ironman Restore Sports Drink Mix

Key features per 8 fl oz serving: 3 g of protein to support muscle repair 20 g of carbs to kick off glycogen restoration 250 mg sodium, 10 mg potassium, and 16 mg magnesium electrolytes lost in sweat No preservatives or artificial flavors Recommended use: Drink 24 8 fl oz servings within 30 minutes after exercise and repeat at 2-hour intervals or until your regular meal schedule resumes. For optimal rehydration, weigh yourself before and after exercise, and for every lb lost during exercise, drink 23 8 fl oz servings.

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PowerBar Elite Series High Intensity Sustained Release Beta Alanine Dietary Supplement
Key features: Sustained-release delivery provides an even supply of beta alanine to muscles. Beta alanine works by increasing muscle carnosine, which buffers muscle acids and reduces muscle burn and fatigue. Helps to improve high-intensity performance! Recommended use: Two tablets provide 1,600 mg beta alanine. For best results:
During the first 4 weeks, take 2 tablets twice daily. Thereafter take 2 tablets daily.

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The Power of Leucine

What is it?: Leucine is an amino acid that flips the anabolic switch and promotes muscle protein synthesis. Benefits: Research shows that if the protein source used during training has extra leucine, muscle protein synthesis revs up. How it works: When leucine is available in ample supply, it gives a metabolic green light to the cellular machinery that makes new muscle tissue protein. Protein without the leucine boost doesnt offer the same muscle-building kick. Putting it into practice: If building muscle tissue is the goal, maximize training results with PowerBar ProteinPlus 30g protein bar, featuring 30 grams of high-quality protein, 30 grams of carbs, and 3.5 grams of anabolic-boosting leucine.
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PowerBar TriSource Protein Blend Advantage

* When compared to whey protein or casein alone.

Protein taken before and/or after resistance or strength training helps support muscle growth and repair. Branched-chain amino acids, particularly leucine, drive muscle growth and help prevent breakdown. Arginine is a conditionally essential amino acid.
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Beta-Alanine
What is it? Beta-alanine is an amino acid building block for carnosine, a compound naturally found in muscle. Benefits: It helps improve high-intensity performance, e.g., pushing over a tough climb or racing for the finish line; high-intensity interval training in cycling, running, swimming, cross-country skiing; team sports that require repeated sprinting (basketball, soccer, hockey, and so on); and circuit strength training in the gym. How it works: Studies show that supplementing the diet with beta-alanine leads to a gradual increase in muscle carnosine. Carnosine buffers muscle acids produced during high-intensity physical activity, thereby reducing muscle burn and fatigue.
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Beta-Alanine
Why PowerBar? PowerBar has signed an agreement to be the exclusive provider of sustained-release beta-alanine for sports use. In studies, sustained-release beta-alanine shows a smooth, rounded blood curve versus regular-release beta-alanine powder and no difference from placebo in tingling and flushing. These effects are experienced transiently by some who take regular-release beta-alanine. NSF Certified for Sport Certified for Sport or Clean for Sport. Each production lot was tested for over 150 banned substances and contaminants. Product details Each bottle contains 112 tablets (4-week supply, then 8-week supply). Directions for use Take 2 tablets (800 mg each) 2 times per day for the first 4 weeks (3,200 mg/day total), then 2 tablets once per day thereafter (1,600 mg/day total). Expect to see results in 48 weeks. Available in select sports retail stores and at the PowerBar Online Store August 1, 2010.

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NSF Certified
What is NSF? An independent, not-for-profit organization that certifies products, writes standards for food, water, and consumer goods, and is committed to protecting public health and safety worldwide (120 countries). What does it mean to be NSF certified? NSFs Athletic Banned Substance Certification is required by MLB, MLB Players Association, NFL, NFL Players Association, PGA, LPGA, CCES. Products are screened for over 140 banned analytes (lists from USADA, WADA, NFL, MLB, NSF Annex A, NCAA). What is the benefit? Partnership with NSF creates brand value:
Consumers have peace of mind Certification offers credibility and reinforces the mission of PowerBar Allows products to be used by the worlds elite athletes
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Sodium Is the Key

Electrolytes Lost in Sweat Sodium Chloride Potassium Magnesium 9201,840 mg/l 1,0622,478 mg/l 156312 mg/l 2496 mg/l

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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 Improves 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

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?

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