The Powerbar systematic nutritional 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.

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 success’. 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.



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 NATURAL ENERGY FRUIT BAR bar are perfect carbohydrate-snacks.



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 metabolise 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.


Dehydration makes any exertion during exercise feel tougher than it actually is! Therefore it is essential to begin any exercise session fully hydrated. But how do you know whether you are hydrated or not?

It is easy to check your hydration levels by the colour of your urine: pale yellow colour indicates a good level of hydration. Anything slightly darker (like apple juice or beer) indicates that you are not drinking enough and could already be dehydrated. Be aware though that some food such as beetroot, multivitamin supplements, or antibiotics can affect the colour of urine so these rules might not apply in those cases.


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