PowerBar sports nutrition products are designed to help you fuel and hydrate before and during exercise, and to promote optimal recovery afterwards. But have you ever wondered which PowerBar products to use for which sports, events, or training sessions? Or have you been confused about when to use the products in relation to exercise, or in what amounts? If the answer to any of these questions is yes, then read on.
In this article we’ll review each PowerBar product in all five sports nutrition categories — sports drinks, energy gels, chews, and bars, and products that boost recovery. In the process, we’ll cover practical tips for how to use these products effectively when training and competing. Using PowerBar sports nutrition products effectively can help you train better and achieve your best when competing.
Category: Sports Drink
PowerBar
® Endurance Sports Drink
While you can chug a sports drink any time you’re thirsty, a well-designed sports drink, like PowerBar Endurance sports drink, is indispensable during exercise lasting an hour or more and whenever you’re exercising in the heat or humidity. During these times, the advantages of a well-designed sports drink over water are many: A sports drink provides carbohydrates to fuel your muscles; athletes freely consume more fluids when their hydration beverage is flavored, as is the case with a sports drink; sodium and carbs in a sports drink cause the fluid in the beverage to be absorbed more quickly; sodium also helps maintain your drive or desire to continue drinking fluids when exercising, which is crucial to meeting your fluid needs; and finally, sodium also helps you retain the fluid that you’ve consumed.
PowerBar Endurance sports drink comes in a convenient powder that easily mixes with water. Plus, it features the proprietary PowerBar
® C2MAX dual source energy blend to fuel your muscles, along with sodium and water to help replace what you lose when you sweat. Each 16–fl oz serving (480 ml) of this thirst-quenching beverage provides 34 grams of muscle-fueling PowerBar C2MAX carbs and 380 mg of sodium. PowerBar C2MAX carbs are a unique 2:1 blend of glucose and fructose specifically designed to make good use of the fact that these two carbohydrates each have their own separate transport systems in the digestive tract. By providing both glucose and fructose, PowerBar Endurance sports drink is able to deliver more carbohydrate fuel to your hard-working muscles. In fact, research shows that the 2:1 glucose-to-fructose blend delivers 20–55% more energy to muscles than glucose alone, and another study showed an 8% improvement in athletes’ endurance times.
Practical Usage Tips
PowerBar Endurance sports drink is ideal before and during exercise, especially high-intensity endurance training and sports. So if distance running, cycling, triathlons, or other endurance sports are your thing, PowerBar Endurance sports drink is your drink. It’s also the drink of choice whenever you’re training or competing in the heat and humidity.
- To hydrate and fuel before training or competing, drink 14–20 oz (400–600 ml) of PowerBar Endurance sports drink 2–4 hours before exercise, and then drink another 8 oz (240 ml) during warm-ups
- Carry your own sports bottle with PowerBar Endurance sports drink, so you have control over what you’re hydrating with, and can keep track of how much fluid you’re consuming
- During exercise, consume fluids at a rate that closely matches your sweat rate. This is typically about 13–26 fl oz (400–800 ml) every hour of exercise, preferably in smaller volumes taken frequently. However, sweat rates can vary considerably, so an even better approach is to calculate your sweat rate and then to follow a hydration plan that keeps up with what you’re losing in sweat. Click on the Sweat Rate Calculator at PowerBar.com for an easy, step-by-step guide to calculating your sweat rate and to get your own personalized hydration plan
- Monitor the effectiveness of your hydration plan by weighing yourself before and after training or competing. Your goal is to stay within your hydration zone. That means losing no more than 2% of your body weight during exercise due to fluid loss. For a 150-lb (68-kg) athlete, 2% equates to just 3 lbs of body weight
Category: Energy Gel
PowerBar
® Gel
A PowerBar Gel packs the carbs and sodium of a sports drink into an easy-to-swallow, rapidly absorbed gel. Just like with PowerBar’s cutting-edge sports drink, PowerBar Gels feature muscle-fueling PowerBar
C2MAX dual source energy blend carbohydrates and the important electrolyte, sodium. In fact, each gel packet provides 27–28 grams of carbs and 200 mg of sodium. These gels are designed to top off your glycogen stores just before exercise, and to help you refuel during exercise. The sodium in the gels, along with the fluids you provide, help to replace the sodium and fluids you lose as you sweat.
Practical Usage Tips
PowerBar Gels are designed to be used interchangeably with PowerBar Endurance sports drink. Both products are ideal before and during exercise, especially in high-intensity endurance training and sports. That’s why you see cyclists, runners, triathletes, and other endurance athletes packing these gels when training or competing.
Maybe you’re new to energy gels and not quite sure how to use them properly. Don’t worry: They’re easy to use. When it’s time to fuel, just tear open a packet, squeeze the tasty gel into your mouth, swallow, and then chase it with a few gulps of water.
- If you’re on the go and access to meals is limited, slip a few PowerBar Gels into your pocket or travel bag and consume them as part of a high-carbohydrate meal 2–4 hours before exercise, or as a high-carb snack between meals
- Top off muscle glycogen stores by consuming 1–2 gels, along with water, about 10–20 minutes before exercise
- During competitions or training sessions lasting over an hour, consume 1 gel every 20–45 minutes during exercise, along with a few mouthfuls of water. And remember, the combination of a PowerBar Gel plus water is designed to be used interchangeably with PowerBar Endurance sports drink when you’re looking for variety before or during exercise
- PowerBar Gels are available with 25 mg or 50 mg of caffeine per gel packet (50 mg of caffeine is equal to about half a cup of coffee). You can also get them caffeine-free. This is important, because some athletes use caffeine strategically to get a boost during long-duration events, either by preloading with caffeine just before competing, or by consuming caffeine throughout or in the later stages of an event. If you’re interested in the performance-boosting effects of caffeine, PowerBar Gels can give you that extra edge
Category: Energy Chew
PowerBar
® Gel Blasts™ energy chews
PowerBar Gel Blasts energy chews feature a gummy outer shell and a tasty gel center designed to provide an extra blast of carbohydrate fuel. Each chew offers approximately 5 grams of muscle-fueling PowerBar
C2MAX dual source energy blend, along with the key electrolyte sodium. PowerBar Gel Blasts energy chews are a chewy fueling option before exercise, and can help refuel muscles during exercise when there are breaks in the action. Six energy chews provide about 30 grams of carbs — about the carbohydrate muscle-fuel equivalent of a PowerBar Gel. And for an extra boost, the Cola-flavored chews provide 50 mg caffeine per packet. Lemon flavor is caffeine-free, and offers vitamin C to support your immune system.
Practical Usage Tips
PowerBar Gel Blasts energy chews give you more options for getting muscle-fueling carbs before and during exercise — or any time you need an extra blast of energy.
- Just like with PowerBar Gels, if you’re in transit and regular food is nowhere to be found, just make sure you’re packing PowerBar Gel Blasts energy chews. Consume them as part of a high-carbohydrate meal 2–4 hours before exercise, or as a high-carb snack between meals
- Top off muscle glycogen stores by consuming a packet of PowerBar Gel Blasts energy chews (about 9 chews) along with water about 10–20 minutes before exercise
- During competitions or training sessions lasting over an hour, consume 1–3 PowerBar Gel Blasts energy chews every 10 minutes, or as feasible during exercise
- Don’t forget, PowerBar Gel Blasts energy chews are available with 50 mg of caffeine per packet for those who want an extra boost (Cola flavor), or in caffeine-free (Lemon flavor)
Category: Bars and Bites for High-Intensity Endurance Exercise
PowerBar
® Performance Energy bar
PowerBar
® Fruit Smoothie Energy bar
PowerBar
® Energy Bites
Bars and bites make up the largest sports nutrition category, and PowerBar offers a wide range of these products to meet the diverse needs of athletes. Competitive endurance athletes need to eat a high-carbohydrate diet on a daily basis in order to load up on muscle fuel stores of glycogen before exercise. If you’re one of these athletes, you also need carbs during exercise in order to delay the onset of fatigue. PowerBar Performance Energy bars, PowerBar Fruit Smoothie Energy bars, and PowerBar Energy Bites deliver much-needed PowerBar C2MAX dual source energy blend carbohydrates before and during exercise, along with moderate amounts of high-quality protein and essential vitamins and minerals. PowerBar Performance Energy bars provide 41–45 grams of carbs and 8–10 grams of protein per bar. PowerBar Fruit Smoothie Energy bars provide 42 grams of carbs and 6 grams of protein per bar. PowerBar Energy Bites deliver 26 grams of carbohydrates and 5 grams of protein in 4 pieces.
Practical Usage Tips
These bars meet the demands of endurance athletes competing at the highest levels of exercise intensity and duration.
- Keep these bars and bites handy in your backpack or gym bag and consume one as needed between meals to help meet your total daily demand for carbs
- Use these bars and bites as part of a high-carbohydrate meal 2–4 hours before exercise
- Consume 1 bar or 8–12 bites as a high-carb snack 30–60 minutes before exercise
- Consume 1–2 bars or 8–12 bites per hour during exercise that lasts for over an hour. Athletes in team sports often eat bars and bites during quarter and half-time breaks to recharge energy levels. Triathletes and cyclists pack these bars in their jersey pockets and take bites during downhill or flat stretches
- Feel free to use these bars and bites interchangeably for more variety
Category: Bars for Moderate-Intensity Endurance Exercise
PowerBar Harvest
® Energy bar
PowerBar
® Nut Naturals Energy bar
PowerBar
® Triple Threat
® Energy bar
These bars provide a variety of muscle-fueling choices for before and during moderate-intensity training sessions, events, and sports. If you’re a rock climber, trail hiker, or prefer heading downhill in powdery snow, consider refueling with a PowerBar Harvest Energy bar or a PowerBar Nut Naturals Energy bar. Or, if team and action sports are your passions, try the tasty PowerBar Triple Threat Energy bar when you need something to help you refuel quickly.
Mix and match to find which bars work best for your sports. PowerBar Harvest Energy bars feature a full serving of whole grains, 5 grams of fiber, 10 grams of protein, plus essential vitamins and minerals. PowerBar Nut Naturals Energy bars are packed with crunchy nuts, and each bar provides 10 grams of protein, 2 grams of fiber, and essential vitamins and minerals. PowerBar Triple Threat Energy bars taste like a candy bar, yet provide 10–11 grams of protein, 3–4 grams of fiber, and essential vitamins and minerals. Slower-to-digest ingredients in these bars, like whole oats, oat bran fiber, and nuts, provide you with longer-lasting energy before and during moderate-intensity exercise.
Practical Usage Tips
- If you’re en route and don’t have the time or opportunity for a regular pre-exercise meal, make sure you have a few of these bars handy, and consume one as part of a high-carbohydrate meal 2–4 hours before exercise
- They’re a convenient and portable high-energy snack 30–60 minutes before your activity
- Refuel by consuming one bar per hour during exercise that lasts for over an hour
- Consume a bar between meals to keep up your energy levels and to ward off hunger
- Feel free to use these bars interchangeably when you want more variety
Category: Protein Bars and Bites for Strength-Training Workouts
PowerBar ProteinPlus
® 30g protein bar
PowerBar ProteinPlus
® protein bar
PowerBar ProteinPlus
® Bites
PowerBar ProteinPlus 30g protein bars, PowerBar ProteinPlus protein bar, and PowerBar ProteinPlus Bites are designed for athletes who want to boost their protein intake before and/or after strength-training workouts to support muscle tissue repair and building. New research indicates that leucine is particularly effective at flipping the anabolic switch and promoting muscle protein synthesis. The PowerBar ProteinPlus 30g protein bar takes advantage of this cutting-edge research by providing 30 grams of muscle-building protein, 33 grams of carbs, and 3.5 grams of leucine per serving. PowerBar ProteinPlus protein bars provide 23 grams of TriSource™ protein, a proprietary blend of 3 high-quality protein sources, including the dairy proteins whey and casein, as well as soy protein from soybeans. These 3 proteins are absorbed by the body at different rates, and thereby deliver a steady supply of amino acids to support muscle tissue repair and rebuilding. The PowerBar ProteinPlus Bites provide 20 grams of TriSource™ protein and 34 grams of carbs per pouch.
Practical Usage Tips
Strength training boosts the rate at which muscle tissue proteins are made. So consume 15–25 grams of protein in close proximity to your workouts to ensure that you have the necessary amino acid building blocks on hand to support the making of new muscle proteins. For example, consume half of a ProteinPlus 30 gram protein bar or ProteinPlus protein bar before and half after working out to jumpstart the muscle-building process; or consume one of these bars after working out. The same applies to the ProteinPlus Bites.
Category: Bars for a Calorie-Controlled Energy Boost
PowerBar
® Pria
® 110 Plus nutrition bar
Rounding out the bar category is the PowerBar Pria 110 Plus Nutrition bar, the perfect choice when you need an energy boost, but you want to control your calories. Each bar provides 5 grams of protein, as much calcium as a glass of milk, and other essential vitamins and minerals — all that for 110 calories.
Practical Usage Tips
Keep a stash of these bars close at hand, and consume one between meals, when you’re on the go but famished, or any time you feel the need for an energy boost, but don’t want extra calories.
Category: Recovery Products
PowerBar
® Recovery beverage
PowerBar
® Recovery bar
PowerBar Recovery beverage and PowerBar Recovery bar are specifically designed to be consumed as soon as possible after exercise to kickstart the recovery process. A 16–fl oz (480-ml) serving of PowerBar Recovery beverage provides 40 grams of carbs for rapid glycogen restoration, 6 grams of high-quality protein for muscle repair and building, and 500 mg of sodium to help with optimal rehydration. PowerBar Recovery bar provides 30 grams of carbs for glycogen restoration, 12 grams of high-quality protein for repairing and building muscle, and 9–10 grams of fat to help replenish lipid deposits found within muscle tissue that are depleted during endurance exercise.
Practical Usage Tips
- Consume either one PowerBar Recovery bar plus fluids or 16 fl oz of PowerBar Recovery beverage within 30 minutes after exercise to help promote a rapid recovery
- Opt for the PowerBar Recovery bar if you feel like something solid and satisfying post-exercise
- Choose the PowerBar Recovery beverage if you want something light and thirst-quenching that you can drink easily post-exercise
Perfect It in Practice
As athletes, we’re all different. What works best for you may not work for your training partner. The place to experiment with sports nutrition products is during training sessions. Use trial and error during competition-pace practices and training sessions to zero in on the sports nutrition products and usage strategies that will allow you to be your best during your sport or event.
References:
1. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007; 39:377–390.
2. American Dietetic Association; Dietitians of Canada, American College of Sports Medicine; Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand: nutrition and athletic performance. Med Sci Sports Exerc 2009; 41:709–731.
3. Burke L. Preparation for competition. In: Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 355–384.
4. Maughan R. Fluid and CHO intake during exercise. In: Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 385–414.
5. Burke L. Nutrition for recovery after training and competition. In: Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 415–453.
Topics:
General, Pre-Workout, During, Post-Workout, C2MAX, Recovery, Energy
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