Nutrition: A systematic approach for better performance.

 

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A systematic approach for better performance.

The PowerBar Performance System illustrates the best time to use our products

The deciding factor is not just what you eat, but also when. Sports nutrition by PowerBar supplies you quickly and easily with the ideal quantities and selection of nutrients of high quality. Our products are based on 3 phases that help support successful sports performance:

Before exercise: To allow you to perform at your maximal ability you need to get to the start line fully fuelled and properly hydrated.

During exercise You must replenish your energy stores and top up on fluids during exercise in order to achieve your personal goals.

After exercise The right approach to recovery will help you to properly adapt to your training and to achieve maximal results.

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The PowerBar® Performance System is based on this model. The 1-2-3 system on our packaging shows you when best to use our products. In addition, our products are colour coded for different categories like ‘for better performance and endurance’ or ‘optimise your training successes. Products classified as ‘energy for your day’ taste so good that you can enjoy them throughout the day as a snack. Finally, PowerBar also offers products for specific supplementation of your diet.

Before sports

1. before sports

You know best what you need most

When it comes to nutrition, every athlete is different. Some need solid food before training, while others might just want fluids. However, there are some general guidelines that are applicable to most athletes. Training with a full stomach is no fun and not advisable. Low-fat, easy to digest meals eaten 3-4 hours before training can be particularly useful. Good examples are easy-to-digest breakfast cereals with banana and yoghurt (providing you are not lactose intolerant), or rice with steamed carrots and chicken breast.

You should generally avoid eating food that is hard to digest: food that is very high in fat, too spicy or high in fibre, e.g. fresh whole-grain bread, can make you feel unwell, bloated, or give you problems with your digestion, especially if eaten just hours before an intense training session.

If you need to increase your energy level in the hour before an intense training session, a ripe banana or a PowerBar® NATURAL ENERGY CEREAL or FRUIT& NUT bar are perfect carbohydrate-snacks.

Want to train your fat metabolism? Then change your nutrition strategy.

Adapt your nutrition strategy to allow you to achieve specific training goals. Before long and intense training sessions, carbohydrates are essential for maximum performance. However, if you want to optimize your fat metabolism it can be useful to skip carbohydrates before training sessions. The reason? If your body’s carbohydrate availability is very low, your body will metabolize more of the fat that is stored in your body, as its energy source. If you really want to kick-start and optimize fat metabolism during endurance training, eating carbohydrates (e.g. bread, bananas) before or during training can have a counterproductive and limiting effect on the body’s ability to burn fat during training.

During Sports

2. during Sports

Nutrition can be the key factor defining performance

To have the maximum power during training, you must supply your body continuously with the right and sufficient amount of fluids and carbohydrates. Carbohydrates are the primary and fastest fuel source for athletes, and can be stored as energy reserves in our body as glycogen in the liver and muscles. With depleted glycogen stores you will be unable to continue your training at high intensity, so it is vital that your body is continuously supplied with the right type and quantity of carbohydrates during prolonged endurance exercise.

Want to achieve personal bests? Then make sure to choose the right energy sources.

To perform at your personal best, your body must be continuously supplied with the right type and quantity of carbohydrates during exercise. But how? PowerBar® ISOACTIVE and ISOMAX Isotonic Sports Drink, ENERGIZE Bar and WAFER, POWERGEL® and POWER GEL® SHOTS contain a specially developed carbohydrate mix for endurance sports: the C2MAX Dual Source Carb Mix, features a specially developed ratio of glucose and fructose sources.

The scientifically recommended intake of carbohydrate during intense endurance exercise is as follows.

Exercise duration Carbohydrates per hour
30-60 min Rinsing of mouth with a carbohydrate solution
1-2 hours Up to 30g
2-3 hours Up to 60g
More than 3 hours Up to 90g

A mixture of sugars, as for example contained in C2MAX products, will ensure muscles are able to obtain the maximum amount of energy from carbohydrate per time unit during exercise. Try out different quantities of carbohydrate during training to find out the optimal amount and timing to suit your individual needs. It is important to remember that the highest tolerated carbohydrate intake (in grams per hour) differs widely from person to person. However, it is possible to ‘train’ the gut to adapt to higher amounts of carbohydrate. Therefore the following strategy is recommended for focused competition preparation: during the training phase, gradually increase the quantity of the optimal carbohydrate sources over several days using sport drinks, gels or bars in order to establish your personal limit. If the amount of energy tolerated per time unit can be increased this can improve performance during prolonged endurance activities.

 

Trust the power of H2O.

The longer the distance and the higher the temperature and humidity, the more fluids you need. Individual hydration requirements during activity depend on various factors such as weather conditions, individual sweat rates, and the duration and intensity of exertion. A simple, general hydration strategy for exercise sessions lasting more than 60 minutes is to drink around 400-800ml/hour, consumed regularly in small quantities. It is also important to remember that the recommended hourly fluid intake is higher when training in hot environments than in cooler temperatures or lower for less intense activity. If you haven’t devised your own fluid strategy yet, you can always try the standard “15” rule: 150ml fluid every 15 minutes.

As well as losing water, sweating also causes the loss of electrolytes – both of these play key roles in the body’s fluid balance. Sodium for example is essential for water retention in the body, a well-regulated fluid balance and for proper muscle and nerve function. What you can do? Special carbohydrate electrolyte solutions, such as PowerBar® ISOACTIVE and ISOMAX Isotonic Sports Drinks, not only contain sodium, but all 5 main electrolytes (sodium, potassium, calcium, magnesium and chloride) in the ratio lost through sweat.PowerBar ISOACTIVE and ISOMAX Isotonic Sports Drink are designed to maximize your rate of hydration while leaving you refreshed. Made up with water they provide a carbohydrate electrolyte solution which contributes to the maintenance of endurance performance.

Do you want to notably stimulate and elevate your fat metabolism during endurance exercise? If so, you should minimize your carbohydrate intake. However, during fat metabolism training, 5ELECTROLYTES tabs (zero sugar, zero calories) dissolved in water are ideal to still allow you to supply fluids and electrolytes to your body.  The Pink Grapefruit flavour tabs also contain a 75mg of caffeine. For training sessions with low carbohydrate availability, the stimulating effect of caffeine can be useful to give your performance a slight boost. For many of us, training with low carbohydrate status i.e. not consuming carbohydrates before or during training is not that easy.

After Sports

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  1. During Sports. Reap the rewards of training.

Recovery after intense training is one key to success. The right sports nutrition strategy can optimize your recovery (if you recover faster, you can train more) and promotes training-related adaptation, which ultimately enhances your performance. Fast recovery is especially important for those who want to be able perform at their maximum ability in short succession. It’s crucial that you supply your body with the right nutrients and in the correct quantities immediately after training. Your body needs protein for the repair process and to build new muscle tissue, carbohydrates to replenish the fuel tanks, as well as fluids and electrolytes for efficient rehydration.

 

Give your body nourishment.

After training, in addition to taking on fluids and electrolytes, two types of nutrients are especially important; the first is protein. During exercise, the body’s protein metabolism balance shifts towards protein degradation and muscle tissue structures become damaged. After exertion, our body’s metabolism is working flat out, and once training is over, the growth of new muscle tissue (protein) is stimulated. If you supply the body with the optimal amount of high-quality protein at this time-point (approx. 20-25g, the exact amount depending on numerous factors) muscle repair is supported amongst other things.

Carbohydrates are equally important for refueling your body’s depleted energy stores, i.e. glycogen stores in the liver and muscles. Immediately after exercise, there is a short window of enhanced replenishment of glycogen stores with carbohydrates. The fast replenishment of glycogen stores is especially important for athletes who have to repeatedly perform at maximum intensity after only a short period of rest. In this case, refueling should begin immediately after training. Following the initial refueling you should schedule more carbohydrate-rich snacks or meals after one hour has passed. The most important factor affecting the rate at which the body replenishes its glycogen stores is the total carbohydrate intake. Incidentally, intake of sufficient carbohydrates at the right time can also limit the possible ‘weakening’ effect on your body’s immune system caused by intense training, thus minimizing the risk of infection after tough training sessions.

How much carbohydrate is required immediately after a training session depends on factors such as your training plan, the intensity of training, as well as your meal schedule? For example, after a moderate training session it may be sufficient to just drink a protein shake (e.g. 1 portion of PROTEINPLUS 92% or 250ml of PROTEINPLUS Sportsmilk). However, after a long and tough session, a combination of protein and carbohydrates, for example in the RECOVERY Shake or a PROTEINPLUS 30% bar with a glass of juice, may be the best option.

Examples for a recovery snack with approx. 50-60g carbohydrates and 25g protein to consume immediately after intense training:

  • 1 PROTEIN PLUS 92% shake + 2 handfuls (approx. 70g) of raisins
  • 200g of cottage cheese with 2 tsp honey & 1 sliced bananaSweating while training not only makes you lose water, but also electrolytes, the main one being sodium. Sodium is a mineral contained in table salt and plays a vital role in fluid balance. Sports nutrition products containing sodium, as well as water in combination with salty snacks (e.g. pretzels) are very useful to help restore fluid levels and electrolyte balance. If there is sufficient time for recovery between periods of exertion and no excessive dehydration, there is no need for a sophisticated rehydration strategy straight after exercise. The deficits in fluid and electrolytes can then simply be replaced by normal drinking and eating routines.
  • Advice on how to maintain proper hydration levels

 

 

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