PowerBar Nutrition Abridged

8/14/2019 PowerBar Nutrition Abridged

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Nutrition for OptimalSports Performance

Your Sports Nutrition Game Plan



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Executed properly, sports nutrition can help promote

optimal training and performance

Done incorrectly or ignored, it can derail training and

hamper performance

is the practical science of hydrating andfueling before, during, and after exercise

Sports Nutrition



1. The 3 Principles

of Sports Nutrition

YOUR SPORTS NUTRITION GAME PLAN

OVERVIEW

2. Your Sports

Nutrition

Game Plan

3. Healthy Eating

Tips

for Athletes

• Stay hydrated

• Provide fuel for your

muscles

• Promote optimal

recovery after exercise



Apply these principles correctly, and

you can consistently maximize thegains from your training and competeat your best

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- Stay hydrated

- Provide fuel for your muscles

- Promote optimal recovery after exercise

THE 3 PRINCIPLES OF SPORTS NUTRITION



During exercise, you lose fluid and electrolytes as you sweat:

The key electrolyte is sodium

If you don’t replace both fluid and sodium during exercise, you canbecome dehydrated

The single largest contributor to fatigue during exercise isdehydration caused by fluid and sodium losses:

Inadequate fluid and sodium make your heart work harder andmake exercise much more difficult

Dehydration also impairs concentration and the ability to maketactical decisions

Complicating matters is that thirst alone is not a good indicator of your hydration needs during exercise

Drink before you are thirsty

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HYDRATION

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 serioushealth consequences

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Stay within your hydration zone during

exercise:

Avoid gaining weight during exercise due

to overconsuming fluid

Don’t lose any more than 2% of your

body weight due to fluid lossFortunately, dehydration and

overhydration can be avoided or

minimized by sticking to a disciplined

hydration plan

HYDRATION




Carbohydrates are the primary

fuel for most types of exercise

60–90 minutes of endurance

training or a few hours in the

weight room can seriously

deplete carbohydrate musclefuel stores

If your diet is too low in carbs,

your workouts and performance

will suffer

Starting exercise with full

carbohydrate stores can delay

the onset of fatigue and help

you to train and compete more

effectively

The more intense your trainingor competition, the higher your

daily carbohydrate intake

should be in the suggested

range of 2.3–4.5 grams of carbs

per lb (5–10 g/kg) body weight

daily

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FUELING




There are two forms of

carbohydrate in your body:

Glucose, which circulates in

the bloodstream

Glycogen, which is bundles of

glucose stored in the liver and

muscles

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When you’re fully loaded with

carbs, you have:

About 40 calories of glucose in

the bloodstream

About 1,900 calories stored as

glycogen in the muscle, plus

liver glycogen

FUELING




When you run out of muscleglycogen stores, you rely onyour small reserves of liver glycogen to maintain blood

glucose levels After liver glycogen stores

are used up, blood sugar level drops, and you areforced to either slow waydown or stop

In some sports, this is called“hitting the wall” or “bonking”

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“Hitting the Wall”

FUELING




Avoid running out of

muscle fuel during

workouts and competitions:

Start training sessions and

competitions fully fueled

Refuel as needed during exercise

Replenish glycogen stores after

exercise

Low-carb diets are NOTappropriate for athletes!

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FUELING




Workouts and competitions

deplete your glycogen stores

Muscle tissue gets damaged

as you train and compete, and

requires repair

Your muscles also are being

stimulated to adapt to your

training workload

Recovery involves reloading

carbohydrate fuel stores,

repairing and building new

muscle tissue, and rehydrating

Recovery doesn’t start after exercise until you provide your

body the nutritional

components it needs:

Carbohydrates

Protein

Fluids and sodium

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RECOVERY




Promote rapid recovery after

exercise

As soon as possible after training

or competing (within 30-60

minutes), consume:

Carbohydrates for glycogen

restoration

Protein for repairing damaged

muscle tissue and for building newmuscle tissue as an adaptation to

training workload

Fluids and sodium for rehydration

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RECOVERY




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Putting the principles of sports

nutrition into practice:

Start exercise fully hydrated

and fueled

Stay in your hydration zone and knowwhat to hydrate with during exercise

Refuel as needed during exercise

Promote full recovery after exercise

Practice your regimen during training


Hydration to Recovery



Start exercise fully hydrated

by drinking 14–20 fl oz (400–600 ml) of

water or sports drink 2–3 hours before

training or competing Keep hydrating as needed during warm-ups

Top off muscle energy stores by consuming a high-carb meal 2–4

hours before exercise Choose familiar high-carb foods and

beverages

Avoid slow-to-digest fatty and high-fiber foods prior to exercise

Eat a high-carb snack 40–60 grams of carbs 30–60 minutes

before exercise, along with fluids (see

appendix for examples)13


Start Exercise Fully Hydrated and Fueled



Matching your sweat rate generally

requires about 13–26 fl oz (400–800 ml) of

fluid every hour of exercise. But sweat

rates vary

To calculate your sweat rate, and for a

personalized plan to meet your unique

hydration needs, access the

PowerBar Sweat Rate Calculator at

www.PowerBar.com/src

A sports drink is recommended for exercise of 1 hour or longer and any time it

is hot or humid

To stay hydrated during exercise,

consume fluids at a rate that closely

matches your sweat rate:

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Match Your Sweat Rate and Know What

to Hydrate With During Exercise




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 (PowerBar ® Endurance

sports drink) can help hydrate you more effectively

Exercise lasting

1–2 hours

Consume 30–60 g carbs during each hour of exercise to boost

performance and extend endurance (PowerBar Endurance sports drink,

PowerBar ® Gels, PowerBar ® Performance Energy bars, PowerBar ® EnergyBites, and PowerBar ® Gel Blasts™)

Intense training lasting

longer than 2–3 hours

Consume 45–90 g of a 2:1 blend of glucose and fructose (C2MAX) per

hour of exercise to increase energy delivery to muscles and extend

endurance. C2MAX is found in PowerBar Endurance sports drink,PowerBar Gels, PowerBar Performance Energy bars, PowerBar Energy

bites, and PowerBar Gel Blasts

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PowerBar C2MAX Carbs —

The Leading Edge of Muscle Fueling:

PowerBar C2MAX is a dual source energy blendfeaturing a 2:1 blend of glucose to fructose

Breakthrough studies show that this blend delivers

20–55% 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; 40:275–281.

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Refuel as Needed During Exercise




Promote Full Recovery: After Exercise

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Carbohydrates

To speed glycogen restoration after strenuous exercise: Aim for carbs in the amount of 0.5 grams 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 eat ahigh-carb meal

For heavy training, repeat this hourly for the first 3 hours after exercise,

or eat high-carb meals and snacks

Simple carbs right after exercise are more effective at speeding

glycogen restoration





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Protein

Focus on timing your protein intake in relation toworkouts and meeting your total daily protein needs:

For endurance training:

Aim for 10–20 grams of protein as soon as possible (within 30minutes) after finishing exercise to promote muscle tissue repair andadaptation to your training

For resistance training:

20–40 grams of protein intake just before and/or as soon as possibleafter resistance training (within 30 minutes) is essential for optimalrecovery, including the growth and maintenance of muscle tissue

Total daily need for protein:

0.55–0.77 grams per lb (1.2–1.7 g/kg) body weight (teens mayrequire more)

About 82-116 grams of protein per day for a 150-lb athlete



Fluids and Sodium

Even if you are diligent in your hydration efforts duringexercise, you may lose more fluids and sodium than youtake in:

Weigh yourself before and after exercise to gauge your net lossof fluids

Replace fluids lost by gradually consuming 23 fl oz of a sportsdrink, recovery beverage, or water for every lb of weight lost(1,500 ml/kg body weight lost)

Rehydration will be more effective when sodium is included withthe fluids and food you consume as you recover



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Bagel with low-fat cream cheese

Peanut-butter-and-jelly sandwiches

Slice of thick crust veggie pizza

Whole wheat salted pretzels dipped in peanut butter

Fruit and yogurt parfait topped with granola

String cheese and crackers Low-fat yogurt or pudding

Low-fat chocolate milk

PowerBar ® Recovery beverage

PowerBar ® Recovery bar

PowerBar ProteinPlus® bar

PowerBar ProteinPlus® Bites

PowerBar ® Nut Naturals Energy bar

PowerBar ® Performance Energy bar

To help meet your

carb, protein,sodium, and fluid

needs after trainingor competing, the

following list of

foods are greatoptions:



When your training and sports

nutrition regimen are in sync, you

maximize your performance gains

It is only through a system of trialand error during training that you

can develop your own personalized

sports nutrition plan

Practice your sports nutritionregimen during training. Don’t try

anything new on race or game day

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To apply sports

nutrition principlescorrectly, practice

them during

training:


Practice Your Regimen During Training



Aim for a well-balanced diet: Consume a variety of whole grains, vegetables, and

fruits; lean protein sources; and healthy fats

Focus on carbs:

Carbohydrates are the major muscle fuel source,

and should be the primary focus of your diet

Fill ¾ of your plate with carbohydrate-based foods such asfruit, cereals, pasta, bread, potatoes and vegetables

Fill the other ¼ of your plate with lean protein foods, such as

fish, poultry, lean beef, low-fat dairy products and beans

Drink up early:

Have a large glass of water every morning when you

wake upKeep up your energy levels: Eat 5–6 meals per day

HEALTHY EATING TIPS FOR ATHLETES

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Credit: tdwsport.com

ANY QUESTIONS?



Breakfast

Cold or hot cereal, fruit, and low-fat or nonfat milk

French toast or pancakes withmaple syrup

English muffin with jam andpeanut butter, banana, andfruit juice

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Lunch or Dinner

Pasta with tomato sauce, Frenchbread, 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-fatgelato, and canned peaches

Baked or grilled chicken, turkey,

fish, or lean beef, steamed rice,roll, green beans, low-fat frozenyogurt, and fruit juice

Examples of high-carbohydrate pre-exercise meals

(2–4 hours before exercise)

APPENDIX



Where can I find carbs? Grams of Carbs

1 cup cereal with 1 cup milk

Sandwich, 2 oz turkey

16 oz (480 ml) chocolate 1% milk

1 cup flavored yogurt

1 cup white rice or pasta

Fruit smoothie made with low-fat or nonfat milk (8 fl oz/240 ml)

1 serving fresh fruit or 100% fruit juice (1 cup)Low-fat or nonfat yogurt (6-oz/180-ml container)

Fat-free frozen yogurt, gelato, or sorbet (1 cup)


PowerBar ® Fruit Smoothie Energy bar

PowerBar ® Gel

PowerBar ® Gel Blasts™ energy chews: 1 pouch

PowerBar ® Energy Bites 1 serving (4 Bites)

PowerBar Harvest® Energy bar

PowerBar ® Endurance sports drink (20 fl oz)

PowerBar ® Recovery beverage (20 fl oz)

45

32

52

47

41

30–35

25–3033

45

41–45

43

27

45

26

45

42

50

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APPENDIX



Sample daily intake for about 100 g protein per day Grams of Protein

1 cup cereal, 1 cup milk


Sandwich, 2 oz turkey

½ cup baby carrots1 cup low-fat milk

8 oz low-fat yogurt

4 oz chicken breast

1 cup brown rice

1 cup cooked broccoli1 PowerBar Harvest® Energy bar

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9

20

18

8

28

6

2

10

Total grams of protein 103

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How do I get 100 grams of protein?

APPENDIX

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