PowerBar_Fitness_Community

A: Yes! Since you include milk products in your diet, this opens you up to a wide variety of PowerBar® products. Many of our bars contain the PowerBar® Tri-Source™ Protein Blend, with protein from whey protein isolate and calcium caseinate. These are derived from milk sources. You may notice glycerin as an ingredient in many of our products. The source of glycerin is vegetable oil and its purpose in the bar is to retain moisture.

The following PowerBar products contain ingredients that may not be suitable for a vegetarian lifestyle:

The gelatin in PowerBar® Gel Blasts™ energy chews is derived from pork. The gelatin in the PowerBar ProteinPlus® 30g protein bar is derived from beef. Vegetarians who consume milk may consume the PowerBar ProteinPlus® protein bar (23-gram variety), as it does not contain gelatin.

PowerBar® Energy Bites, PowerBar ProteinPlus® Bites, PowerBar® Endurance sports drink, and PowerBar® Recovery beverage are made on equipment that processes eggs. Depending on your dietary limitations, you may not be able to use these products.

A: Wrestlers are notorious for trying to drop weight quickly before the next meet in order to compete in a lower weight class. Often this practice is done dangerously by putting the body in a state of dehydration. Water has weight, and it is easily lost in sweat. Therefore, by not drinking adequate fluids and then exercising to provoke sweat loss, wrestlers lose weight. This is not true weight loss and is not an ideal method — weight loss happens over time.

By cutting 500 calories per day through a combination of reduced portion sizes and increased cardiovascular exercise, your son can expect to lose about one lb per week. He should not limit his caloric intake too drastically. Food provides calories, which are a source of fuel for the muscles. An inadequate caloric intake will result in less energy on his training days.

As a pre-workout snack, he can opt for a PowerBar® Performance Energy bar or a PowerBar® Fruit Smoothie Energy bar 30–60 minutes before he begins. The bars are high in carbohydrates, which are the preferred fuel source for the muscles. The calories are moderate, in that they provide only 220–260 calories per bar. With the muscles well fueled before his workouts, he will be able to train harder, thereby burning more calories.

Check out this article, which you should find helpful:
Weight Loss for Athletes

A: As all bodybuilders and strength training athletes know, protein is essential to the diet in order to help with muscle growth. Protein supplies amino acids, which are necessary compounds that help repair damage to muscle as a result of weight training. Aim for about 15–25 grams of protein within 1 hour after the workout in order to maximize the muscle rebuilding process. High-protein bars and snacks, such as the PowerBar ProteinPlus® protein bar (offered in 23-gram and 30-gram varieties) and the new PowerBar ProteinPlus® Bites are ideal for a post-workout recovery snack. PowerBar ProteinPlus® 30g protein bars contain 3.5 grams of leucine, an amino acid shown to directly stimulate muscle protein synthesis. Protein bars also offer convenience. Throw a PowerBar ProteinPlus protein bar or a bag of PowerBar ProteinPlus Bites in your gym bag and consume immediately after exercise to reap the benefits of recovery nutrition.

Here are some additional resources you might find helpful:
PowerBar® Playbook and Nutrition Guide Series

Join the Strength Training Community on PowerBar.com

Research from Munich Nutrition Conference: Protein and Gains in Muscle Mass

Protein Helps Power Recovery

A: Yes. PowerBar® Performance Energy bars and PowerBar® Gels may both be taken during exercise. PowerBar® products are designed to work together. The most important nutrient that benefits exercise that these two products have in common is carbohydrates. Carbs provide fuel to the muscles. PowerBar Performance Energy bars contain 42–46 grams per bar, and PowerBar Gels have 27–28 grams per packet. Depending on your hourly carbohydrate needs for exercise, feel free to mix and match between the bars and the gels.

A: PowerBar® Gels are not meant to be mixed with water. They are designed to be consumed from the packet before and during exercise in order to provide quick fuel to the muscles. Take a few sips of water after consuming a PowerBar Gel.

If you are looking for a sports drink to have on hand during exercise, you may be interested in PowerBar® Endurance sports drink. Similar to PowerBar Gels, Endurance sports drink is recommended to be consumed before and during workouts in order to fuel the muscles and maintain your hydration with fluid and electrolytes.

A: Yes! Even in the cold days of winter, your body still needs to maintain a level of hydration. Although there is a chill in the air, and your shirt isn’t dripping sweat following the run, you are still losing fluid. It just may not be as apparent. Next time you’re out for a run, take notice of the mist coming from each breath. The air is dry. Each time that you inhale the dry air and then exhale, water vapor is expelled from your lungs, moistening the air. This loss of water vapor from the lungs adds to the overall fluid deficit resulting from exercise. Following a good hydration plan is recommended and will keep you at a level of high performance. A good indicator of your hydration status is the color of your urine. If the color is light, like lemonade, you are well hydrated. A darker color, resembling apple juice, is your body’s way of telling you to drink more. For runs of 60 minutes or less, water will do just fine. However, for longer and more intense runs, opt for a sports drink with easily digestible carbs and electrolytes, such as PowerBar® Endurance sports drink.

For more information on fueling and hydrating for cold-weather activities, check out a brand new addition to the PowerBar® Playbook Series: Sports Nutrition for Powder Sports.

A: It is a safe bet that you will be using a large amount of carbohydrates for energy during your snowshoeing excursions. PowerBar® offers a wide variety of products that would be beneficial to meeting your high demand for carbs. PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, and PowerBar® Triple Threat® Energy bars are a few examples. The bars range from 30–46 grams of carbs per bar. Eat 1–2 bars per hour of activity in order to keep up with your energy needs. Also, as a general rule for winter sports, keep the bars inside of your jacket pockets and close to your body to maintain softness. For more information on fueling and hydrating for cold-weather activities, check out a brand new addition to the PowerBar Playbook Series: Sports Nutrition for Powder Sports.

A: Your sources are correct. After exercise, your muscles need nutrition to recover and be ready for the next intense workout. The most important nutrients include carbohydrates and protein. The carbs replenish your muscle glycogen levels, and the protein provides amino acids to repair damaged muscle tissue.

The window of opportunity to achieve these valuable nutrients is short, so the recommendation is to have your carb-protein snack as soon as possible after the workout. If you cannot tolerate a solid food right away, you can opt for a liquid form of carbs and protein. PowerBar® Recovery beverage is a light-tasting drink that is high in carbs and has some protein to give you that jump start on your recovery nutrition. Other vital nutrients that your body needs include water and sodium, which as an endurance athlete you are losing a high amount of through your sweat. As a bonus, Recovery beverage rehydrates you and is high in sodium to combat those losses from sweating.

While Recovery beverage is not intended to replace food in a well-balanced diet, consume 16 oz (480 ml) to get that jump start on muscle recovery. Follow this up about 1–2 hours later with a regular healthy meal.

A: The new PowerBar® Gel Blasts™ energy chews offer an alternative method for athletes to consume carbs during training and races. Where PowerBar® Gels are more in a semi-liquid form, Gel Blasts energy chews are in the form of a gummy chew with a gel burst in the center.

You have more flexibility in the amount of carbs you consume during exercise too. Gel Blasts energy chews come in a convenient resealable package. Each piece supplies about 5 grams of carbs. Let’s say you determined that you need about 40 grams of carbs every hour of activity. This would yield 8 Gel Blasts energy chews pieces. Your strategy may include eating 2 pieces every 15 minutes to give you a continuous supply of energy.

Similar to PowerBar Gels, Gel Blasts energy chews also contain PowerBar® C2MAX dual source energy blend carbs, which is a unique formula of glucose and fructose, to provide more fuel to your muscles than glucose alone.

A: Kickboxing is an excellent cardiovascular exercise. In order to have a good workout, you will need to make sure that your muscles are well fueled before you begin. Muscles use carbohydrates as a source of energy. PowerBar® offers PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, and the new PowerBar® Energy Bites. The bars and bites are high in easily digestible PowerBar® C2MAX dual source energy blend carbs, to provide more fuel to your muscles. Consume one bar, or about 4–8 of the Bites, 30–60 minutes before your kickboxing class begins.

Start thinking about your recovery nutrition as soon as possible after the class. The focus here will be on carbs and protein. Aim for about 40–80 grams of carbs and 10–20 grams of protein. The purpose of consuming carbs after a workout is to replace the muscle glycogen that was used for energy during the workout. Protein supplies necessary amino acids to help repair damage to and rebuild muscle tissue. PowerBar® Recovery beverage is a light-tasting drink that is high in carbs and has some protein to give you a jump start on the road to recovery.

A: Recovery nutrition is a critical part of your overall performance. During exercise, your muscles are using stored glycogen for energy, and the muscle tissue is developing micro tears. Carbohydrates and protein are the key nutrients to help maximize your muscle recovery. Regardless of what you eat and/or drink after a workout, make sure it contains high-quality protein, which will provide the necessary amino acids to repair muscle tissue, as well as carbohydrates, to refuel your stored muscle glycogen reserves. You should plan on consuming your recovery nutrition as soon as possible after the workout, preferably within the first 30 minutes.

The advantages of recovery bars and drinks are that they offer the nutrition necessary to help the muscles recover and they also offer convenience. If you don't have the ability to eat a small carb-protein snack right after the workout, you can simply throw a bar in your gym bag or backpack and have it immediately after exercise. PowerBar® offers the PowerBar® Recovery bar to give you the jump start on recovery nutrition with 30 grams of carbs and 12 grams of PowerBar® TriSource™ protein blend, a patented blend of whey, casein, and soy protein. And if you prefer a tasty drink for your recovery nutrition, PowerBar® Recovery beverage contains whey protein and is high in carbs and sodium, which is perfect after an intense workout in the heat.

A: Eighteen grams of fat per day does not sound sufficient. Your fat intake should make up no more than 30% of your total calories for the day. As an athlete you should consume about 0.45 grams per lb, or 1 gram per kg of body weight, of fat per day. For example, a person weighing 150 lbs, or 68 kg, should take in about 68 grams of fat per day.

Dietary fat is a necessary nutrient for the body. Fat supplies essential fatty acids, which are needed for growth, healthy skin, the absorption of certain vitamins, and the regulation of certain functions in the body. Also, fat is calorie dense, meaning it provides 9 calories per gram, whereas carbs and protein only supply 4 calories per gram. This calorie-dense nutrient will play an important role in your swimming meets and practices by supplying more energy to the muscles.

Some fat is less desirable and should be limited in the diet, such as saturated fats and trans fats. Try sticking to healthier forms of fats, known as monounsaturated and polyunsaturated fats. You can find these more healthful fats in foods such as fish, avocadoes, nuts and seeds, and vegetable oils.

A: During the course of a long bike ride or other endurance activity, your muscles will be utilizing carbohydrates as the source of energy. We have the ability to store a limited supply of carbs in the muscle, known as glycogen. Muscle glycogen will be burned for energy if there are no readily available carbs in the bloodstream. To spare your glycogen stores, it is recommended that you consume easily digestible carbs on a regular basis during exercise. Many times, cyclists will obtain their carbs during the ride in the form of a sports drink, such as PowerBar® Endurance sports drink; a gel, such as PowerBar® Gels; or a carbohydrate chew, like the PowerBar® Gel Blasts™ energy chews. Each of these products offers convenience to the athlete and is easily digestible since there is no fat or fiber contained within.

When you get a break in the action, you now open yourself up to more options. Energy bars may be difficult to eat while on the bike yet can prove to be very valuable in keeping up your energy levels. The PowerBar® Performance Energy bars and PowerBar® Fruit Smoothie Energy bars are great sources of carbs, including some complex carbs, and a moderate amount of protein. The complex carbs and protein in the bars will provide you with a sustained source of energy, and can provide you with some satiety for the remainder of the ride.

Other food options include bananas, dried fruit, and pretzels, or a peanut-butter-and-jelly sandwich. You can also hydrate on the break as needed with Endurance sports drink or water. We have a Sports Nutrition Guide dedicated to cyclists. Click here to see the Cycling Playbook.

A: Consuming a PowerBar® Performance Energy bar 30–60 minutes before exercise is a great way to help top off your muscle fuel stores. Performance Energy bars supply 44–46 grams of easily digestible PowerBar® C2MAX dual source energy blend carbs, which is a unique blend of glucose and fructose that has been found to enhance the delivery of carbohydrates to working muscles during exercise.

If you begin your 3-hour run with filled glycogen stores and do not consume any carbs during exercise, you may be able to hold your pace until the end. Generally speaking, an endurance activity lasting about 90 minutes has the potential to completely wipe out your muscle fuel stores. If you happen to fully drain your muscle glycogen stores during the run, you will experience a situation known as "hitting the wall," where you've completely run out of energy and cannot go any farther. For exercise lasting longer than 60 minutes, we recommend that you consume 30–60 grams of carbs per hour. During events lasting 1–2 hours and 45–90 grams per hour for events lasting longer than 2 hours. This practice helps preserve your limited glycogen stores.

To help meet your carbohydrate needs during exercise, opt for easily digestible sources of carbs to prevent the chance of stomach discomfort. Try PowerBar® Gels (27 grams of carbs per packet), PowerBar® Endurance sports drink (42 grams per 20 oz), or PowerBar® Gel Blasts™ energy chews (30 grams of carbs per 6 pieces). These PowerBar® products also contain C2MAX carbs for optimal performance.

A: During a long-distance endurance event, such as a half Ironman, your body will rely heavily on carbohydrates for energy. Choosing carbs that are easy to digest, such as those found in the PowerBar® products, will be beneficial to your performance.

The latest recommendations for carbs during exercise suggest 45–90 grams per hour for events lasting longer than 2 hours. You can achieve this range with a number of PowerBar products. For example, one PowerBar® Performance Energy bar provides 44–46 grams of carbs, each PowerBar® Gel packet provides 27 grams, and 20 oz of PowerBar® Endurance sports drink supplies 42 grams of carbs. As you see, these three products comprise various forms of carbs: solid (Performance Energy bar), semi-solid or semi-liquid PowerBar (Gel), and liquid (Endurance sports drink). Athletes are free to choose the right product at the right time of the race and can mix and match products to meet their carb needs.

Many times, athletes choose to use the Performance Energy bars and Endurance sports drink on the bike leg of the race because it is easier to eat and carry sport bottles during this time. Because of their convenient packaging and easily digestible carbs, PowerBar Gels work very well during the run portion of the race. Try out different strategies in your training runs to see what combination works best for you.

Good luck in the half Ironman!

A: The goal before your son’s games and practices is to be well fueled. Carbohydrates are the preferred fuel source for the muscles during high-intensity workouts. About 2–4 hours before the game or practice, he should opt for a high-carb meal containing 100–300 grams of carbs. This meal should not be high in fat so he does not experience stomach discomfort. If this time frame is not feasible because of an early weekend game or it does not fit his meal schedule, he can go for a high-carb, low-fat, low-fiber snack 30–60 minutes before the practice or game. PowerBar offers PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, and new PowerBar® Gel Blast™ energy chews and energy bites. Each of these products contains the PowerBar C2MAX dual source energy blend, which provides more energy to the muscles.

Please check out the following feature on the PowerBar.com website, which provides helpful strategies for your son’s training and nutrition for football: PowerBar Nutrition Guide and Playbook Series.

A: Running is also an endurance activity, and muscles rely primarily on carbs for energy. With that said, your pre-exercise goal is to top off muscle fuel stores with carbohydrate-based meals and snacks. About 2–4 hours prior to the run, aim for a meal that supplies about 100–300 grams of carbs. If this is not feasible before your workout, have a snack that has plenty of carbohydrates and a moderate amount of protein, and that is also lower in fat and fiber. Consume snacks that provide about 40–60 grams of carbs, about 30–60 minutes beforehand. PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, and new PowerBar® Gel Blasts™ energy chews and PowerBar® Gel Blasts™ energy bites make excellent pre-workout snacks. These products contain PowerBar® C2MAX dual source energy blend, a mixture of glucose and fructose in a 2:1 ratio, which has been shown to deliver more energy to muscles than glucose alone.

If your run is 60 minutes or longer, you will need to consume some easily digestible carbs during exercise in order to preserve your stored glycogen. Aim for 30–60 grams of carbs per hour. Many runners turn to liquid or semi-liquid forms of carbs because they believe that they're easy on the stomach. Sports drinks, such as PowerBar® Endurance sports drink, and gels, such as PowerBar® Gel, offer easily digestible C2MAX carbs, which will help spare your limited glycogen reserves.

After the run, you should be replenishing those glycogen stores and providing the muscles with amino acids to help repair damaged tissue. Within the first 30 minutes after exercise, consume 0.5 grams of carbs per lb of body weight and about 10–20 grams of high-quality protein. PowerBar® Recovery bars and PowerBar® Recovery beverage contain the nutrition your body needs in order to begin the recovery process and be ready for the next session.

For more information, please check out the PowerBar® Sports Nutrition Guides and PowerBar Playbook Series on the PowerBar website. You'll find a series specifically for endurance activities, such as running. Good luck with your running!

A: Staying on top of your fluid needs can be challenging. Sometimes you may need to force yourself to consume fluids, as you may not feel thirsty at the moment. Consuming fluid in small increments can be better tolerated than consuming large quantities all at one time. By doing so, you will be less vulnerable to fluid sloshing around in your stomach.

PowerBar® Endurance sports drink is a light-tasting drink that supplies 42 grams of carbs and 480 mg of sodium per 20 fl oz prepared serving. In an endurance event such as an Ironman in the heat and humidity of Florida, you will be losing a large amount of electrolytes, particularly sodium, in your sweat. It is important to replace lost electrolytes as you exercise. Top-level sports drinks, such as Endurance sports drink, provide sodium to keep up with sweat losses.

Good luck in the Ironman race!

A: Carbs are essential during a workout. PowerBar® Endurance sports drink is a great choice while you are riding. You are correct in consuming protein after the workout because it supplies amino acids, which help rebuild and repair muscle tissue. And whey protein is an excellent choice, as it is high quality (provides all the essential amino acids) and easily digestible.

But for best recovery, there is also a need for carbohydrates. As you ride, your muscles use a stored form of energy called glycogen. In order to be fully recovered for the next workout, you need to pay attention to restoring your glycogen stores. Do this by consuming carbs right after you work out.

Within the first 30 minutes after the ride, aim for 40–80 grams of carbs and 10–20 grams of protein. Your whey protein shake can be mixed with 16 oz of nonfat milk and some fruit, such as a banana and 1/2 cup of berries. The milk gives you 24 grams of carbs and an additional 16 grams of protein. The fruit supplies about another 40 grams of carbs.

A: Water would be just fine if 1) your games lasted less than an hour; 2) you weren’t playing in the hot, summer months; and 3) you lived somewhere else in the country where the humidity weren’t so high. I bring up these three points because water may not be the best choice for your situation.

When exercise lasts longer than 60 minutes, the need for carbohydrates becomes important. During play, your muscles will be using a stored form of carbs called glycogen. We have limited supplies of glycogen. You can preserve these stores if you consume some easily digestible carbs, such as the carbs you get in PowerBar® Endurance sports drink.

The other two points refer to the fact that you are playing beach volleyball in hot and humid weather. When you exercise, you perspire. Then, throw heat and humidity into the equation, and you sweat a lot more. Sweat contains a high concentration of sodium. It is necessary to replace this sodium during exercise. Endurance sports drink provides you with 480 mg of sodium per 20 fl. oz serving.

Water does not provide carbohydrates or electrolytes (sodium) like Endurance sports drink does. But if you do not have ready access to Endurance sports drink and only have water, go for the water. Your game play can be affected if carbs and sodium fall short, but becoming dehydrated is a very serious condition that can be prevented if at least water is consumed.

A: Yes! There is a new feature on the PowerBar.com website that we are very excited to share with coaches and athletes — our Playbook and Nutrition Guide section. There are a number of sport-specific guides to assist your athletes in choosing the right nutrition so they perform at their best.

The Nutrition Guides offer strategies on what foods and fluids to choose and when to consume them. The calculation worksheets are based on the athlete’s weight and the amount of time that is allowed before practice or the game. There are also examples of healthful meal options.

The Playbooks offer advice on hydration, fueling, and recovery strategies, as well as a sample nutrition plan for game day.

Also, we have an entire section on our website devoted to coaches such as you. We have articles developed specifically for helping coaches assist their athletes in making better choices to fuel their sport.

Please click here to download these guides on the PowerBar website.

A: Without your telling me more information, I would guess that you are not eating anything before the kickboxing class. Kickboxing is a great cardio workout, and depriving your muscles of carbs before a class is not a good way to begin. You will need a “full tank” of energy before the class starts. The energy our muscles use comes from the carbs we eat in food. It is important to have some carbs before exercise and some during if the workouts are 60 minutes or longer.

Here are some nutritional strategies to help top off your tank beforehand and keep you fueled during:

• A few hours before you finish work for the day, eat a carb-rich meal or snack that provides about 100 grams of carbs. Plan this meal to be about 2–4 hours before your kickboxing class.
• PowerBar® products can also help! If a carb-rich meal is not feasible for you, have a PowerBar® Performance Energy bar, PowerBar® Fruit Smoothie Energy bar, or a few PowerBar® Energy Bites 30–60 minutes before the class. These PowerBar products have PowerBar® C2MAX dual-source energy blend, which contains easily digestible carbs.
• To keep you fueled during the class, bring a water bottle filled with PowerBar® Endurance sports drink. This light-tasting drink offers the easily digestible C2MAX carbs and has sodium to help replace what is lost in sweat.

A: It’s good to hear that your friend turned you on to them. PowerBar® Gels are a great product to use in a half marathon or similar long-distance endurance event. They supply a unique blend of easily digestible carbs called PowerBar® C2MAX dual source energy blend, which is a mixture of glucose and fructose in a 2:1 ratio that provides fuel more efficiently to your working muscles. Also, each PowerBar Gel packet provides 200 mg of sodium, which is the key electrolyte lost in sweat. Replacing sodium during an event has been shown to stimulate thirst and fluid retention. It can also help prevent hyponatremia (a condition of low blood sodium level resulting from either prolonged, heavy sweating and failure to replace sodium or from excessive water intake). [source: American College of Sports Medicine 2009 Position Stand on Nutrition and Athletic Performance]

For intense, long-distance events such as the half marathon, consume one PowerBar Gel every 20–45 minutes with a few sips of water or sports drink.

Always test out new strategies in your long training runs, and perfect them for race day. Best of luck with the upcoming half! Here’s to a PR!

A: The new PowerBar ProteinPlus® Bites are perfect for before and after a workout, such as weightlifting or strength training. Each pouch of ProteinPlus Bites packs 20 grams of the PowerBar® TriSource Protein Blend, which has high-quality protein from three sources, whey and casein (both milk proteins) and soy, providing a sustained source of energy for your workouts.

Based on current literature, consuming protein before and after exercise has been shown to help improve growth and reduce breakdown of muscle. Protein consumed before exercise facilitates a sustained release of energy to the muscles. Pop a few ProteinPlus Bites before your workouts, and you’ll have a great source of energy to help you perform at your best! Just follow the chart on the back of the package to see how many ProteinPlus Bites are recommended for your weight.

Protein is important after a workout to help provide the amino acids that are necessary for building and repairing muscle tissue. Since the ProteinPlus Bites contain the high-quality TriSource Protein Blend, you can rest assured that you are receiving all the amino acids needed to recover from a workout. The packets are resealable and can easily be thrown into your gym bag for immediate consumption. Take a few ProteinPlus Bites as soon as possible after your workout to begin the recovery process!

A: Absolutely! PowerBar® Energy Bites were designed as pre-workout snacks. Use Energy Bites just as you would PowerBar® Performance Energy bars or PowerBar® Fruit Smoothie Energy bars — consume 30–60 minutes before the start of exercise.

Energy Bites are high in carbs to top off your glycogen stores, and low in fat and fiber for quicker digestion. And because they’re easily digestible, and are portable in a resealable bag, you can take a few with you to keep up your energy levels as you exercise.

There’s a nice usage chart on the back of the bag of Energy Bites that indicates how many are recommended for you, based on your weight. For example, a 150-lb athlete should take 5–7 Energy Bites about 30–60 minutes before exercise and 6–7 every hour if the exercise lasts 1–2 hours.

A: PowerBar® Gel Blasts energy chews raspberry flavor provides 15% of the Daily Value (DV) of vitamin C per packet. Vitamin C is important to athletes because of its role as an antioxidant. During strenuous exercise, the body produces free radicals, which can cause damage to cell membranes. Antioxidants help neutralize these free radicals so the damage to the cells can be minimized.

Vitamin C is well known as an immune system support vitamin. It does not prevent colds, but has been shown to slightly decrease their severity and duration with its supplementation. Several studies have shown a more pronounced benefit (up to a 50% reduction in colds) for people exposed to extreme physical stress through cold weather or physical exertion. Athletes can become more susceptible to colds from the stress they put on the body through strenuous training and competition practices. Therefore, it is important to take in adequate vitamin C.

A: There are a number of PowerBar® products that can help prepare you for your evening runs home from work. PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, PowerBar® Gel Blasts™ energy chews, and PowerBar® Energy Bites make great pre-workout snacks by providing your muscles with easily digestible carbs to fuel your runs. Consume any of these products about 30–60 minutes before you leave for the run.

Also, make sure you are well hydrated. Starting a run with the slightest bit of dehydration could be detrimental to your performance. Around 2–3 hours beforehand, consume about 16–24 oz of fluid, and follow up with about another 8 oz around 10–15 minutes before you take off.

Finally, you will be more likely to get the most out of your workouts if your body is well rested and recovered. Make sure you follow every workout with a carb-rich snack that is also moderate in protein. Aim for about 30–60 grams of carbs and 10–20 grams of protein as a post-workout snack within the first 30 minutes after exercise.

A: Two PowerBar® Gels per hour can be taken, at half-hour intervals. At this rate, and with your 7-hour bike ride, you would be looking at approximately 14 for the duration. An option you may find worthwhile is to store them in a gel flask. In one flask, you could fit about 5–6 of them. Using a gel flask is an easy way to reduce the amount of trash you carry and the time and effort spent opening each pack along the ride. One PowerBar Gel is equivalent to about 1–2 mouthfuls. So every 30 minutes, take one of them, or a mouthful from your gel flask.

You can always combine PowerBar Gels with other sports nutrition products to get the carbohydrates to fuel your ride. For example, one packet could be exchanged for 6 PowerBar® Gel Blasts™ energy chews, or about 14 oz of PowerBar® Endurance sports drink. If you are looking for something more solid, energy bars that provide about 45 grams of carbs could be thrown into the mix. For rides lasting more than 2 hours, I would suggest aiming for the higher range of 70 grams per hour, and utilizing products with PowerBar® C2MAX dual source energy blend to maximize getting carb-burning power to your muscles.

A: The science is inconclusive as to whether nutrient absorption decreases with increasing intensity. But it is clear that with some people, gastrointestinal tolerance decreases with increasing exercise intensity. So race-pace experimentation makes sense. I would suggest exercising at varying intensities while consuming food and fluids, and see where you have the most comfort. The key is finding your own threshold. If you frequently experience gastrointestinal distress during exercise, the root cause could be that you are going at it too hard.

There is very good evidence that at higher exercise intensities (increased heart rates), especially in the heat, there is increased blood shunting away from the gastrointestinal tract towards the working muscles. This then leads to delayed gastric emptying and, as a consequence, a delay in carbohydrate absorption. This has been shown to decrease carbohydrate oxidation (in the heat). If fewer carbs are converted to energy, this could have a negative impact on exercise performance, not to mention creating some gut issues.

The following study was done at the highest intensity that trained subjects could handle for one hour:

Heat Stress Increases Muscle Glycogen Use but Reduces the Oxidation of Ingested Carbohydrates During Exercise.
Jentjens RL, Wagenmakers AJ, Jeukendrup AE.
J Appl Physiol. 2002 Apr; 92(4): 1562–72

A: Feeding an active football player to promote a healthy weight gain can be a big challenge, especially since your son is not a big eater. The key is planning and timing.

Plan ahead!
Make sure to plan ahead for long school days by packing up plenty of food options and sports nutrition products. If he has food that needs to be refrigerated, check with the coach, or keep a small cooler in your son's car or in a friend’s car.

Nutrition to go:

• Sandwiches on French bread (pack two for the day)
• Fruit juice (grape, cranberry, pineapple, juice blends)
• Low-fat chocolate milk
• Trail mix
• Dried fruit
• Pretzel-and-nut mix
• Cheese and crackers
• Bagels and cream cheese or peanut butter
• Meal replacement drinks
• Protein bars
• Energy bars
• Energy chews
• Energy and protein bites
• Sports drinks

Make time for meals and snacks
Nutrient timing is key for optimal fueling and recovery. It is difficult to assess exact calorie needs with the information provided, but an educated guess would put him at about 4,000–4,500 calories needed per day to maintain his current weight. To gain, he should be taking in an extra 500–1,000 calories per day in order to gain 1–2 lbs. per week. If he is doing strength training, these extra calories are needed to promote healthy muscle gains. He should be taking in at least six meals per day, including a healthful bedtime snack. Meals should focus on carbohydrates, so his muscle fuel stores are replenished, with ¾ of his intake from carb-rich foods and ¼ from lean meat and high-protein sources for muscle building and repair. Fats make up the rest of the calories, with the focus on healthful fats while limiting saturated and trans fats.

After exercise, make sure he takes in a good dose of carbs and protein (around 0.5 times his weight in lbs.), or about 108 grams of carbs (0.5 grams times 215 lbs. = 108 grams) within 30 minutes, and another 108 grams within 2 hours. This is most important on days when he has more than one game or practice within 24 hours. Make sure that he is getting protein as well — about 10–20 grams after a game or practice is a good rule of thumb.

PowerBar products such as PowerBar® Performance Energy bars, PowerBar® Protein Plus protein bars, PowerBar® Energy Bites, PowerBar® Endurance sports drink (no protein in this one), and PowerBar® Recovery beverage can help meet the calorie, carb, and protein needs for football training and competing. The bars make for convenient between-meal snacks as well.

You may find the following resources very helpful as well:
PowerBar Football Nutrition Guide
PowerBar Football Playbook

A: You can use the PowerBar Gels as your sole source of carbohydrates during the bike leg of an Ironman. The Gels will provide all the necessary nutrients — specifically, carbs, electrolytes, and in some flavors, caffeine. Some athletes prefer a solid form of carbs (e.g., PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, PowerBar® Energy Bites, etc)

Another reason athletes may choose to switch to solid carbs during the bike portion is because this is for many an easier and better tolerated opportunity to ingest solid food. It may be difficult for some to eat a bar on the run — and even harder to eat during the swim portion.

It sounds like you’ve figured out your specific carb requirements. If you’re sticking to the PowerBar Gels, or if you decide to try bars or the new PowerBar Energy Bites, make sure you drink adequate fluids. A good indicator of your hydration status is the color of your urine. If it is dark, drink more. Your urine should be light in color, like lemonade.

Perform a Sweat Rate test to help accurately assess your fluid needs.

A: Meeting your sports nutrition needs as a lacto-vegetarian is relatively easy. Dairy products, such as milk, cheese, yogurt, and cottage cheese are great sources of high-quality protein, which provides the necessary amino acids to help build muscle tissue. They also supply other important nutrients, such as carbohydrates, calcium, potassium, vitamin D, and sodium, that are vital for exercise. If you are monitoring your calorie intake, choose low-fat dairy options. Other good protein sources for vegetarians include soy and other legumes, nuts, and seeds.

Finding good sources of protein is not the only concern for vegetarians: Vitamin B12, found naturally in animal sources, also can be found in foods such as cereals, rice, and flours that are fortified with it. Supplementation of B12 is another option many vegetarians choose.

You will be happy to know that all PowerBar bars, with the exception of the Wild Berry flavored PowerBar® Performance Energy bar and PowerBar ProteinPlus® 30g protein bars, are lacto-vegetarian friendly. These bars are made with milk proteins or nonfat milk.

A: Congratulations on your recent change to a healthier lifestyle! A resistance training program along with proper nutrition is an excellent combination. With all the nutrition bars out there on the market, it can get confusing when you try to find the right one that will not only taste good but provide you with the energy you need for your workouts. Nutrition is going to play a vital role in the hours surrounding your workout. Your pre-workout goal is to be well fueled and well hydrated for the workout. Many people find it best to consume a meal about 2–4 hours before a workout to allow adequate time for digestion. Choosing a smaller, low-fat meal or snack before a workout will allow for a shorter time frame, closer to 1–2 hours. You will also want your pre-workout meal to be high in easily digestible carbohydrates, such as glucose and fructose, to be sure they reach your muscles quickly to top off your fuel stores for the workout. The PowerBar® Performance Energy bar, PowerBar® Fruit Smoothie Energy bar, and the new PowerBar® Energy Bites, each charged with PowerBar® C2MAX dual-source energy blend, are ideal pre-workout snacks, as they contain a 2:1 ratio of glucose to fructose to maximize the absorption of these carbohydrates to the muscles for a quicker source of energy. Each product is also low in fat for faster digestion. Recovery is an essential component of your training program, and nutrition plays a crucial role in expediting the body's recovery process. Immediate post-exercise nutrition can greatly assist the recovery and adaptation process, meaning the body will rebuild quickly and be ready sooner for the next workout. It is recommended that your post-workout meal be consumed about 30 minutes to one hour after the workout to gain the maximum benefits of recovery. Consume carbohydrates with some protein as soon as possible after exercise. Carbohydrates will jump-start the process of replenishing muscle glycogen stores. The protein will aid in repairing and building new muscle tissue. Try the PowerBar® Recovery bars, PowerBar ProteinPlus® protein bars, or the new PowerBar ProteinPlus® Bites, as they supply your muscles with much-needed nutrition to recover for your next workout.

A: A full round of golf can last a couple of hours. The goal for this type of event is long-lasting energy. A bar that is higher in complex carbohydrates and that contains some protein, fat, and fiber will help you feel full longer and supply you with a great source of energy. PowerBar offers three bars that will fit your needs for a long day of golf: PowerBar Harvest® Energy bars, PowerBar® Nut Naturals Energy bars, and PowerBar® Triple Threat® Energy bars would all be a good fit for your nutritional needs during golf. Each provides great nutrition with a delicious taste. You will receive 20–45 grams of carbohydrates, 10 grams of protein, 3–5 grams of fiber, and essential vitamins and minerals vital to a healthful snack. The Harvest Energy bar is a chewy granola bar packed with a full serving of whole grain and 5 grams of fiber. The Nut Naturals Energy bar combines crunchy nuts and chewy dried fruit for 9 grams of heart-healthy unsaturated fats and 3 grams of fiber. The Triple Threat Energy bar combines all the nutrition you need with the flavor of a candy bar to carry you through your activities.

A: A low energy level during exercise is indicative of insufficient carbohydrate intake. Since you are exercising longer than 60 minutes at a time, you will need to refuel your muscles with energy. Muscles use carbs as an energy source. The sports drinks you consume will provide carbs, but perhaps not enough to maintain your energy demands. It is recommended to consume some carbs before the start of exercise. We recommend the PowerBar® Performance Energy bar, the PowerBar® Fruit Smoothie Energy bar, or the new PowerBar® Energy Bites as your pre-workout snack. Both bars pack 42–46 grams of carbs, and the Energy Bites supply about 52 grams of carbs per pouch to top off your muscle fuel stores. Try a bar or the Energy Bites about 30–60 minutes before you begin exercise. You mentioned that you have a difficult time tolerating food during or between workouts. After your run and before your basketball game is the perfect time to consume some additional carbs. Opt for easily digestible sources, such as PowerBar® Gels, PowerBar® Gel Blasts™ energy chews, or PowerBar® Endurance sports drink. Each of these products provides easily digestible carbs for fast energy, and also supplies an excellent source of the key electrolytes lost during intense endurance exercise, such as your hour-long run.

A: You may definitely use the PowerBar Endurance sports drink during a long-distance event. In events such as a half-Ironman, your body requires a continuous supply of fuel and will be losing large amounts of sweat. Within that sweat are key electrolytes like sodium, chloride, potassium, and magnesium. PowerBar Endurance sports drink supplies easily digestible carbs to refuel the muscles, just like the PowerBar Gels. Endurance also helps replace both the fluids and key electrolytes lost during intense exercise. If you've never used PowerBar Endurance sports drink before, the upcoming half-Ironman is not the time to start. Continue with your current sports nutrition regimen of a PowerBar Performance bar before the race and Gels plus water during the race. We strongly recommend you test out new sports nutrition strategies in training, and perfect them for race day. Best of luck in your upcoming half-Ironman!

A: Thanks for your question, and for volunteering! Keeping baseball players fueled for 2 games a day can be very challenging. Sports nutrition guidelines recommend consuming a pre-exercise meal about 2–4 hours before exercise. This leaves enough time for digestion, so as to not cause discomfort or detract from athletic performance. Pre-exercise meals for the kids should be mostly carbs with some protein, and should be low in fat and fiber. The idea is to replenish carb fuel stores in muscle and avoid gastrointestinal discomfort. It's also a good idea to have the children drink water or a sports drink before games to ensure that they are fully hydrated. If possible, have them drink fluids a few hours before the first game of the day so they have time to eliminate the fluid they don't need. A big breakfast may help you in the short term, but the energy will likely be gone after 3–4 hours. You really need to make sure they fuel both during the game, and in between games to help keep them mentally and physically in top form.

For doubleheaders when time between games is short, you need to plan ahead. Have the players pack a cooler or snack bag so they are not tempted to run to the drive-through lane at fast food places. Try PowerBar® Performance Energy Mini bars, or the new PowerBar ProteinPlus® bites between games. Also fruit smoothies, small sandwiches, low-fat yogurt or pudding, bagels, pretzels, and rolls work well when time is short. If you have 2 or more hours before the next game, you should have them eat a more substantial meal, like a sub sandwich, juice, and baked chips.

During competitions it is important that the kids stay well-hydrated. Drinking fluids regularly is a good practice. The American Academy of Pediatrics recommends that children drink fluids periodically during prolonged physical activity, e.g. every 20 minutes with about 150mL (5 fl oz) for children weighing 40kg (88 lb) to 250mL (9 fl oz) for adolescents weighing 60kg (132 lb).1 When conditions are hot and humid and events are of long duration, a well-designed sports drink like PowerBar® Endurance sports drink is a better choice than water for maintaining optimal hydration. And when conditions are extreme, drinking some fluid every 10–15 minutes is a good idea. Sliced fruit, PowerBar® Endurance sports drink or PowerBar® Energy Bites between innings can help keep energy levels high.

1. POLICY STATEMENT AMERICAN ACADEMY OF PEDIATRICS: Climatic Heat Stress and the Exercising Child and Adolescent Committee on Sports Medicine and Fitness, PEDIATRICS Vol. 106 No. 1 July 2000, pp. 158–159

A: Nutrition is probably one of the most difficult aspects of endurance training and racing to master. Part of the issue is that everyone has unique responses to different nutrition products and strategies. Athletes should practice their race-day fueling plan during training well before their goal race, as well as in lower-key training races. If GI distress is a constant problem, try different products in different forms (solid, gel, or liquid) and in different amounts until you find the right balance. Remember that hydration and fueling both before and during a race should be considered when planning and practicing your nutrition strategy. Additionally, constantly tweak your hydration and fueling strategy to see if it can be improved during training. Below are some basic recommendations to get you started:

Pre-race hydration:

• 4 hours before race/training: drink 1 fl oz per 10 lb body weight (6.6 ml per kg body weight)
• 2 hours before race/training: drink 0.5 fl oz per 10 lb body weight as needed (3.3 ml per kg body weight)

Race hydration:

• Start with 13–26 fl oz (400–800 ml/hr) per hour in small, frequent doses
• Aim for a sports drink with 500–800 mg sodium per liter
• Average sodium lost 460–1840 mg/l of sweat
• Usual recommendation is 500–1000 mg sodium per hour intense exercise, losses vary greatly. There is no exact intake of sodium to recommend during exercise.

Pre-race carbohydrate:

• High-carb, low-fat, low-fiber, moderate-protein meal
• 0.5 grams (1 hr before) to 1.8 grams (4 hrs before) per lb body weight (1–4 grams per kg)
• 2–4 hrs before: 200–300 g carb
• 30–60 mins before: 0.3–0.5 grams/lb body weight (0.7–1.1 grams/kg) or about 40–60 grams to top off stores

Race carbohydrate:

• 1–2 hours’ duration: 30–60 grams of carbohydrate (0.32 grams carb per lb body weight or 0.7 grams per kg body weight)
• 2–3 hours’ duration: 45–90 grams carb/hour (0.45 grams carbs per lb body weight or 1.0 grams per kg body weight

Protein:
Although protein is a very important part of race-day recovery, it can increase the risk of GI distress, and should be avoided before and during a race until you really have a solid plan that works well for you.

A: Powerbar® Endurance sports drink can be used in conjunction with the PowerBar® Gels during exercise. Endurance sports drink is similar to the Gels, as they both provide easily digestible carbs to maintain your glycogen stores during high-intensity workouts lasting longer than 60 minutes. Also, both contain significant amounts of sodium. During endurance exercise, typical sodium losses are 920–1840 mg/liter. According to the American College of Sports Medicine (ACSM), sodium is the only electrolyte recommended to be replaced during physical activity.

It is important to determine your carbohydrate needs on an hourly basis. For workouts lasting 1–2 hours, aim for about 30–60 grams per hour. And for workouts 2 hours or more, your goal is about 45–90 grams per hour, with products providing multiple sources of carbs, such as 2:1 ratio of glucose to fructose. Each Gel pack provides 27 grams of carbs, and 20 ounces (600 ml) of Endurance sports drink provides 42 grams of carbs. As mentioned above, you can use Endurance sports drink and the Gels together during a run to meet your carb requirements.

A: For events or training days that last longer than one hour, carbohydrate consumption during the activity is mandatory to prevent hitting the wall. For endurance activities, like a marathon, you want to focus on consuming easily-digestible carbs to provide a continuous supply of energy to the muscles. This could be the reason why you hit the wall during your long training run.

PowerBar offers a wide variety of sports nutrition products that could help. These include PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, PowerBar® Gels, PowerBar® Gel Blasts™ energy chews, PowerBar® Endurance sports drink, and new PowerBar® Energy Bites. Each of these products is easy to digest and provides the necessary fuel for muscles.

Determine your hourly carbohydrate needs range by multiplying your weight in pounds by 0.32–0.45, and use the appropriate PowerBar products to meet your needs. See the chart below:

1 Performance bar	44–46 grams
1 Energize bar	43 grams
1 Gel	27–28 grams
6 Gel Blasts	30 grams
20 oz Endurance sports drink	42 grams
4 Energy Bites	26 grams

As with any new nutrition regimen, always test these out in training, and perfect them for race day. Good luck!

A: Many wrestlers dehydrate themselves in order to make weigh-ins. Dehydration is very serious and can impair athletic performance.

Before the meet begins, you want to get the most out of your hydration strategies. Water is an excellent hydrator but is not always the best choice, since you have to drink an excessive amount of water to feel hydrated.

PowerBar® Endurance sports drink and PowerBar® Electrolytes drink mix rehydrate quickly and replenish vital nutrients. Containing 480 mg sodium, Endurance sports drink offers 42 grams of carbs per 20 oz (600 ml) to fuel your muscle glycogen stores before the meet.

PowerBar.com’s PowerBar® Sweat Rate Calculator can help determine your hydration needs based on your individual sweat rate. Also, read: “PowerBar® Sports Nutrition Products: What to Take, When, and Why.”

A: PowerBar offers many products that would be beneficial to your cold-weather kayaking excursion. A product that is high in complex carbs, contains a good source of protein, and is moderate in fat will provide the necessary sustained fuel for your voyage.

PowerBar® Performance bars and PowerBar® Fruit Smoothie Energy bars are carb-rich and provide 6–10 grams of high-quality protein. They’re water-based and become hard in cold weather, so keep them close to your body.

Cold weather–friendly PowerBar Harvest® Energy bars and PowerBar® Nut Naturals Energy bars offer complex carbs and 10 grams of protein.

Consume a well-balanced breakfast, lunch, and dinner, and supplement your hunger and energy needs with the bars. During vigorous exertion on the water, expect to consume 1–2 bars every hour.

A: The body uses carbohydrates as its first choice of energy source.

PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, and PowerBar® Gels feature the performance-enhancing PowerBar® C2MAX dual source energy blend of glucose and fructose.

Since you are experiencing a drop in energy levels, supplement your matches with additional PowerBar Gels. Replace carbs hourly at 30–60 grams of carbohydrate (0.32 grams carb per lb, or 0.7 grams per kg body weight). This would equate to 1–2 gel packets per hour.

Performance and Fruit Smoothie Energy bars provide simple C2MAX carbs for immediate energy and complex carbs for sustained energy over time (oats, oat bran, rice crisps). Have one 30–60 minutes before your event and another every hour during all-day matches to sustain energy levels.

A: PowerBar® Performance Energy bars and PowerBar® Fruit Smoothie Energy bars can be used before and during a workout. The bars provide 41–45 grams of carbs. To top off muscle fuel stores during your run, consume a bar 30–60 minutes before your run; if your runs last longer than an hour, consume 1–2 bars per hour. Performance and Energize bars provide 6–10 grams of protein and a little fat and fiber, which can help you feel full.

PowerBar® Gels have no protein, fat, or fiber, but are made with PowerBar® C2MAX dual source energy blend, PowerBar’s blend of energy sources formulated for quick absorption. PowerBar Gels are designed to be used as "fast fuel" during intense exercise.

A: Your HR is affected by hydration status, cumulative training load, level of fatigue/recovery, emotional state, genetics, etc. To determine HR zones, some use 220 - your age = max HR. The best way to estimate maximum HR is to measure HR, perceived exertion, and speed, gradually increasing until volitional exhaustion, then extrapolating data to determine maximum HR and lactate threshold HR.

Because training with a HRM is an estimated glimpse into the body, use more than one criteria to measure training load.

If your HR and perceived exertion are not in sync, you should retest to estimate your HR zones. HR zones can change as fitness builds and your body adapts. Determine your HR zones once a year or more, preferably in the early season.

A: Before exercise, consume adequate carbs (about 140 grams 2 hours before and 280 grams 4 hours before). Only have an hour before a match? Consume 40–60 grams of carbs.

Use high-carb, low-fat, low-fiber PowerBar® Performance Energy bars, PowerBar® Fruit Smoothie Energy bars, PowerBar® Gels and PowerBar® Gel Blasts™ energy chews in between intervals. For workouts lasting 1–2 hours, consume 30–60 grams of carbs per hour.

Be sure you are adequately hydrated. Drink 14–20 oz of fluids (400–600 ml) 2–3 hours before, 8 oz (240 ml) during active warm-up, and 13–26 oz (400–800 ml) per hour in small, frequent doses.

PowerBar® Endurance sports drink is excellent for your carb, fluid, and electrolyte needs. A 20–fl oz serving (600 ml) provides 42 grams of carbs, 480 mg of sodium.

A: PowerBar ProteinPlus® protein bars are made with high-quality protein sources, such as whey, casein, and soy. Each of these sources provides all the necessary amino acids to help rebuild and repair your muscles.

High-quality protein sources include dairy, turkey, chicken, beef, fish, eggs, tofu, nuts, seeds, and legumes.

The ideal time to consume your recovery carbs and protein is within the first 30 minutes after a workout.

• Consume 10–20 grams of protein just before and just after exercise; or
• Consume 20–40 grams of protein just after exercise; or
• Consume 5–10 grams of protein just after exercise and then again hourly for up to 3 hours after exercise or until regular meals resume.

See the PowerBar.com article, “Muscle-Building Nutrition on the Cutting Edge.”

A: The PowerBar® Triple Threat® bars are a perfect choice as a pre-race snack, about 30–60 minutes before the start of a race. PowerBar® Performance bars and the PowerBar® Energize bars may be eaten 30–60 minutes before a race; an additional bar may be eaten during racing on an hourly basis to maintain their energy levels. PowerBar® Gel energy gels are considered a “fast fuel” since the carbohydrates get to the working muscles quickly.

Have them consume a recovery snack within the first 30 minutes after activity. Aim for about 0.5 grams of carbs per pound (1.1 grams per kg) body weight and about 10–20 grams of protein. PowerBar® Recovery bars and PowerBar® ProteinPlus® bars make excellent post-workout snacks. PowerBar® Recovery beverage rehydrates the body.

Note that if your sons are under 18 years of age, you should consult their doctor before they undertake any new diet or nutrition program.

A: Aim for a carb to protein ratio of about 3:1 to 4:1, though it is the total nutrient intake and timing that is more important than the actual ratio of carbs to protein.

To speed recovery between workouts, consume 0.5 grams of carbs per pound (1.1 grams per kg) body weight within 30 minutes after exercise, and then repeat that every hour for 3 hours or until you resume meals.

If your training is mostly aerobic or for endurance, consume 10–20 grams of protein along with your carbs, as soon as possible after you finish.

The PowerBar® Recovery bar is packed with 30 grams of carbs and 12 grams of protein. The PowerBar® Recovery beverage restores carbs, protein, sodium, and fluid lost during exercise.

A: PowerBar would like to reassure its consumers that none of our products are affected by the recent reports of salmonella found in certain types of peanut butter and peanut paste ingredients traced to Peanut Corporation of America (PCA), the company that announced a nationwide recall of peanut butter. It is important for our consumers to know that PowerBar does not purchase or source any peanut butter-based ingredients from PCA.

PowerBar, part of Nestlé Nutrition, is the creator and leader in the sports nutrition bar category and is backed by decades of sports nutrition experience. Consumer safety is our top priority and we utilize extensive quality control processes and checkpoints to ensure our products are in full compliance with U.S. Food and Drug Administration requirements. We will continue to monitor this issue closely to ensure the continued quality and safety of our products.

Consumers or retailers with questions may contact PowerBar consumer relations at 800-58-POWER (800-587-6937).

A: Training with a heart rate monitor (HRM) is a very important and useful tool for any endurance athlete. A HRM gives a glimpse of what is occurring inside the body during a workout and helps an athlete make the most of each workout.

Training by heart rate is a very useful but imperfect science. Many different variables can affect an athlete's heart rate at rest and while training: hydration status, cumulative training load, level of fatigue/recovery, emotional state, and genetics, just to name a few. Additionally, training by heart rate zone is only truly effective if those zones are experimentally determined and are accurate for the individual. To determine an athlete’s heart rate zones, some suggest using a calculation (such as the popular 220 – your age = max HR).

A: Since you indicated your tennis matches are lengthy, consuming carbohydrates during exercise will be necessary to keep up your energy levels. Please use the formulas below to determine your carb recommendations per hour:

For events 1–2 hours: Weight in lbs x 0.32 (or about 30–60 grams) per hour
For events >2 hours: Weight in lbs x 0.45 (or about 45–90 grams) per hour

You will also be losing electrolytes through your sweat, which will need to be replaced for optimal performance. Sodium is the key electrolyte lost in sweat, and is found in our products below. Sodium loss varies greatly from one person to the next and has been found to be in that range of 460–1840 mg per 32 ounces or 1 liter of sweat. The following PowerBar products can be used during your matches to help meet your carb needs:

PowerBar® Performance bar: 42–45 grams of carbs per bar
PowerBar® Energize bar: 42 grams per bar
PowerBar® Gel: 27–28 grams per packet
PowerBar® Gel Blasts™: 45 grams per pouch
PowerBar® Endurance sports drink: 42 grams per 20 ounces (600 ml); also helps meet your fluid needs during matches

Try them out during practice to find the products that are right for you.

A: PowerBar® Performance bars and Fruit Smoothie-flavored PowerBar® Energize bars may be used interchangeably as a pre-workout snack 30–60 min. before a weight-lifting session, or a long bike ride (or other endurance activity). Both bars provide an excellent source of carbs to give you the energy you need to perform at your best. They are both formulated with C2MAX, a dual source energy blend that can deliver more energy to muscles, fast. In fact, C2MAX was designed to have the same blend of energy sources found in breakthrough studies to deliver 20–55% more energy than glucose alone, and in another study to improve athletes' cycling times by 8%.** They are both low-fat for quicker digestion, as well.

** Study done with drink containing glucose alone vs. 2:1 glucose to fructose.

A: Please find a list of all PowerBar products and their nutritional benefits on our convenient product Fact Sheet. (PDF)

A: The PowerBar® ProteinPlus™ bar may be consumed either before or after exercise. Prior to exercise, the nutrient of most concern is carbohydrate. Protein consumed before exercise will have some benefit in helping provide a more sustained source of energy during the workout. Some studies indicate that protein before exercise will help minimize the amount of muscular damage, but this theory is refuted in other studies.

The PowerBar ProteinPlus bar provides between 35 and 39 grams of readily absorbed carbs per bar. Since the PowerBar ProteinPlus bar is higher in protein and fat, we would recommend allowing at least one hour from when the bar is consumed to when exercise begins. A higher amount of fat and protein will take longer to digest, which could cause some GI discomfort during your workout if consumed too close to when you begin.

For best results, in terms of muscle building and repair, it would be most appropriate to consume the PowerBar ProteinPlus bar within the first 30 minutes after your workout. The carbs in the PowerBar ProteinPlus bar will help restore muscle glycogen stores, and the protein will support rebuilding and repair of damaged muscle tissue.

A: Maintaining a race pace with fellow riders in your cycling group will require that you are well-fueled. The nutrient in highest demand for race pace is carbohydrates. Your goal before heading out is to top off your muscle fuel stores, known as glycogen. This can be accomplished by consuming high-carb foods and drinks in the hours before the end of your workday and during the ride. Aim for about 200–300 grams of carbs within 2–4 hours before you begin your fast-paced rides. Excellent choices that will supply your muscles with about 40–50 grams of carbs include 2 oz dried fruit, such as apricots, 1 cup of pretzels, 1 cup of pasta with tomato sauce, and 6 oz low-fat fruit yogurt with ¼ cup of granola, just to name a few.

A: Welcome to the wonderful world of running! Besides being excellent exercise and a way to improve your overall well-being, you also join the community of runners to share stories with, race against, and acknowledge with a smile as you pass them on the road.

Running itself accounts for only one side of the athletic equation. To help balance this out, you need good nutrition. Below are some basic recommendations that can be used as the groundwork for your sports nutrition.

Let’s begin with carbohydrates. Carbs are the body’s first choice for fuel. We can store carbs in our muscles and liver, in a form called glycogen. During long bouts of endurance exercise, muscles will draw energy from stored glycogen if no carbs are available in the bloodstream, as they would be after you eat a food with carbs. Our bodies have a limited supply of glycogen, though, and when you build up to your longer runs — lasting longer than an hour — it will become important to replace the carbs during the run.

One PowerBar product you can try would be PowerBar® Gels, which are an excellent source of quick-digesting carbs in a convenient packet form. Each packet provides 27–28 grams of carbs; you simply consume a PowerBar Gel and follow it with water. Another option is to use PowerBar® Endurance sports drink. Prepared as directed, PowerBar Endurance sports drink provides 42 grams of carbs per 20 ounces (600 ml) of beverage. Our newest carb-replacement products are PowerBar® Gel Blasts™ energy chews, which are gummy chews with liquid centers, that provide 45 grams of carbs per packet. Since PowerBar Gel Blasts energy chews require chewing, please use caution during your run. We recommend 30–60 grams of carbs per hour of activity, so feel free to mix and match any of the products above to meet your needs.

Salt, or sodium, is also important during exercise, especially prolonged exercise or when exercising in a hot and/or humid environment. When you sweat, you lose sodium and fluids that both need to be replaced. Sodium is important because it helps maintain fluid balance in the body, assists with nerve transmission, and may help with muscle cramping. The PowerBar products mentioned above are great sources of sodium, as well. PowerBar Gels provide 200 mg per packet. PowerBar Endurance sports drink will provide 480 mg of sodium per 20 ounces (600 ml) of beverage. If you happen to be on a low-sodium diet prescribed by a physician, please consult with him or her first for sodium recommendations during exercise.

Finally, not all fats are bad. Diets high in saturated fats are associated with increased risk of heart disease and saturated fat intake should be limited to 10% or less of your total daily calories. You can find saturated fats in fatty pieces of meat, butter, and many baked goods and sweets. Unsaturated fats are healthy fats, and can be found in vegetable oils, such as olive and canola oils, as well as avocados, nuts, and seeds. Your total fat intake should be limited to 30% or less of your total calories, unless you’re instructed differently by a physician. Keep in mind, however, that fat can slow down digestion. Your pre-workout meal should be low in fat to reduce the chance of stomach discomfort during exercise.

A: Non-steroidal anti-inflammatory drugs (NSAIDs) — such as Advil/ibuprofen, Aleve/naproxen, or aspirin/acetylsalicylic acid — are popular analgesics among endurance athletes. However, it is important to keep in mind that they are pharmaceuticals, and do have an effect on the body. Although NSAIDs may have an effect on many parts of the body, the real concern with athletes is with NSAIDs’ effects on the kidneys, the body’s electrolyte and fluid balance, and the blood’s ability to clot. Since NSAIDs are metabolized and cleared from the body by the kidneys, under certain circumstances, they may cause damage to the kidneys or result in reduced kidney function. These risks are elevated during strenuous athletic competition.

The kidneys are made up of thousands of small vascular beds known as glomeruli, which are the functional unit of the kidney that works to filter blood and balance electrolytes. Blood flow to and from the glomeruli is critical for maintaining electrolyte balance in the body, as well as for regulating fluid balance and blood pressure. The kidneys also work as a filter, clearing numerous other components of the blood. NSAIDs have a direct effect on the arteries leading to and from the glomeruli, and as a result, will negatively impact the kidneys’ ability to maintain electrolyte and fluid balance. The kidneys’ role is absolutely critical during athletics, particularly endurance athletics where fluid and electrolyte shifts can be severe. NSAID use during athletics can increase the risk of hyponatremia, as well as blood pressure disregulation.

NSAIDs also inhibit platelet functions, which are required to form blood clots to stop both external and internal bleeding. During exercise, micro-tears occur in working muscles, which can result in small amounts of bleeding into and around the muscle tissues. Use of NSAIDs during heavy exercise may inhibit platelets’ ability to clot blood properly, which can result in excessive bleeding. This can result in excessive soreness, slowed recovery, and muscle injury.

Due to the risks associated with NSAIDs during exercise and competition, it is best to avoid using them during training and especially during competition. However, if an athlete requires an analgesic for whatever reason, many doctors recommend Tylenol/acetaminophen, because it does not produce the same side effects as NSAIDs and is metabolized by the liver rather than the kidneys. Talk to your doctor before using any medications while training or competing.

A: When you have too little saliva when running, this is a result of the body's autonomic nervous system, which comprises the sympathetic and parasympathetic systems. The parasympathetic nervous system can generally be thought of as the "rest-and-digest" component, which lowers the heart rate, lowers blood pressure, controls digestion (including saliva and waste production) and promotes relaxation. The sympathetic nervous system can be thought of as the "fight-or-flight" system, which increases heart rate and blood pressure, inhibits digestion (including saliva and waste production), and stimulates awareness. When exercising, the sympathetic nervous system is more active than the parasympathetic nervous system. As a result, saliva production decreases. The best way to keep your mouth comfortable while exercising is to stay hydrated.

A: PowerBar® Performance bars and PowerBar® Energize Fruit Smoothie bars are perfect for pre-workout nutrition. They will provide the necessary carbohydrates to help her fuel her muscles. Plus, the bars are low in fat, so they will digest quickly with less risk of an upset stomach. We recommend consuming a PowerBar Performance bar or PowerBar Energize bar about 30–60 minutes before activity to allow adequate time for digestion. Also, water or a sports drink, like PowerBar® Endurance sports drink, should be encouraged in the hour before practices or events. This will ensure she is well-hydrated for her workout.

Since she exercises for about two hours at a time, she could benefit from fueling her muscles by consuming carbohydrates during training. Carbohydrates in liquid or gel form are better tolerated than solid carbohydrates during exercise. During training and events, your daughter may choose PowerBar Endurance sports drink, or PowerBar® Gel packs or new PowerBar® Gel Blasts™ energy chews along with water to help her refuel. Any of these products will provide the necessary carbohydrates to help her keep up her energy levels, and they are quickly metabolized in the body.

Finally, following exercise, your daughter will need some essential nutrients, such as carbohydrates, protein, sodium, and fluid. She can meet these needs in a number of ways. PowerBar® Recovery beverage provides the carbs, sodium, fluid, and some protein to jumpstart the recovery process. PowerBar Recovery bars offer carbs, protein, and sodium. These products can be put right in her gym bag along with her sports bottle for immediate consumption after exercise, making them a convenient way to start her recovery process.

A: Bars, gels, and sports drinks each have different features and advantages over the other, but all have a common goal — to provide energy, fluid, and key nutrients that athletes need. One of the biggest influences on an athlete's decision on which form to use is their own tolerance for each product. The intensity of exercise also plays a leading role. Bars have the advantage of offering the athlete a sustained source of energy, because they contain some protein, fiber and fat. Gels are a convenient way to get a concentrated source of easily digestible carbs and electrolytes in one mouthful. And sports drinks are a sort of all-in-one product, providing the necessary carbs, electrolytes, and fluid to replace those lost during exercise. Since each of these products provides carbs in a 2:1 ratio of glucose to fructose (C2MAX), they can be mixed and matched to met specific needs for training and competing. In fact, C2MAX was designed to have the same blend of energy sources found in breakthrough studies to deliver 20–55% more energy than glucose alone, and in another study to improve athletes' cycling times by 8%.**

The ability to tolerate solid carbohydrates versus liquid or semi-liquid carbohydrates is based on the individual. The most universally tolerated form of carbohydrate used during exercise is a sports drink, like PowerBar® Endurance sports drink, because the carb concentration is designed to be optimal for use during exercise. Also, the carbs in most sports drinks are simple, which means little digestion is required.

Next in line are PowerBar® Gel packs or new PowerBar® Gel Blasts energy chews. Again, PowerBar Gel packs and PowerBar Gel Blasts energy chews are comprised primarily of simple, easily digestible carbs. These offer customizable, portable, and quick energy when you need it most. These can be used for moderate or higher intensity events, when you need energy now! The energy blend that is in all of PowerBar gels has been shown to empty out of the stomach faster compared to glucose alone, so the possible side effects are less likely. The amount consumed would depend on your specific needs based on your exercise intensity, duration, tolerance, and body size. General guidelines for product use would be 1 Gel every 20–45 minutes, and 1–3 Gel Blasts energy chews every 10 minutes. Water should be taken along with these products as well.

Finally, carbs in solid form, like PowerBar® Performance bars or new PowerBar® Energize Fruit Smoothie bars, may provide the perfect solution for longer endurance type events. During long events, sports drinks and gels may not fully satisfy athletes who become hungry and want something more solid. The type of event can also be a factor in an athlete’s decision as to what form he or she chooses: For example, cyclists can usually tolerate carbs in a solid form better than runners can. Before committing to a specific source of carb replacement for your event, try out different forms to see what you can tolerate and what works best for you.

To find out EXACTLY what you need during your training programs, go to powerbar.com/powercoach for your own personalized training and nutrition plan.

** Study done with drink containing glucose alone vs 2:1 glucose to fructose.

A: Basketball, hockey, volleyball, tennis, and soccer are examples of intermittent, high-intensity sports that require short periods of sprinting and longer periods of less-intense or even low-intense effort. Both anaerobic and aerobic energy production are required for these activities. When you add on the fact that these athletes may play 3 to 5 games in a single day, or even over a few days, dehydration is a risk. In addition, there may be little chance for muscle recovery and carbohydrate fuel (glycogen) stored in muscles can be progressively depleted over the course of a day. This depletion of glycogen stores can also impair performance. The key will be to make sure that total energy and carb intakes leading up to games and tournaments is adequate, and that you have strategies in place t

A: For your son’s training days, we recommend the PowerBar® Performance bar or the new PowerBar® Energize Fruit Smoothie bar about 30–60 minutes before he begins. Both bars are high in carbs, about 42–45 grams, which will fill up his muscle fuel stores and give him a great source of energy to work out to his potential. For resistance training, water or a sports drink — like PowerBar® Endurance sport drink — should be consumed during the workout to maintain his hydration levels. After the workout, his muscles need carbs and protein to help rebuild and repair. To maximize the recovery period, we recommend the PowerBar® Recovery bar, which provides 30 grams of carbs and 12 grams of protein, or the PowerBar® ProteinPlus™ bar, which contains 23 grams of high-quality protein and about 40 grams of carbohydrates.

A: PowerBar® C2MAX is the name given to PowerBar sports nutrition products that contain a 2:1 ratio of glucose to fructose. This carb-fueling innovation is important in long-duration endurance events (more than 2–3 hours in length) where maximizing the absorption and burning of ingested carbs is crucial for maintaining blood glucose levels and sparing your limited glycogen stores, and thus delaying the onset of fatigue. The 2:1 ratio of glucose to fructose takes advantage of the fact that we have separate transport systems in the digestive tract for glucose and fructose. So for athletes who need to maximize their intake and metabolism of carbs to help prevent fatigue, consuming a 2:1 ratio of glucose to fructose maximizes the absorption and metabolism of each carb source.

A: What you are experiencing is not uncommon. Many athletes find that eating a solid form of carbohydrates affects their gastrointestinal tract and leaves them feeling uncomfortable. The research proves that the need for carbs before, during and after exercise is essential. Opting for a liquid form or a semi-solid form of carbs may be required for you during training and racing if you cannot tolerate carbs from solid foods and bars. PowerBar offers three ideal options for easy-to-digest forms of carbohydrates: PowerBar® Endurance sports drink is a light-tasting sports drink and provides 42 grams of easily digestible carbs per 20 ounce serving. PowerBar® Gels are a convenient method to receive a shot of quick-digesting carbs. Each gel packet provides 27 grams of carbs (28 grams in the chocolate flavor).

A: POWERBAR recently developed a 3-step performance system. This system helps take the guesswork out of what to consume before, during ,and after exercise. Step 1: BEFORE The products grouped into this step include the POWERBAR® PERFORMANCE bar and the POWERBAR® ENERGIZE Fruit Smoothie bar. They are recommended to be consumed about 30 to 60 minutes prior to a workout to provide the necessary carbohydrates for the muscles to use for energy. Step 2: DURING Products in this step include the POWERBAR® GEL, which is a concentrated source of carbohydrates, the POWERBAR® ENDURANCE sport drink, and new POWERBAR® GEL Blasts, which are solid carbohydrate chews with a liquid center. Any of these products, or a combination of these products, should be consumed during exercise lasting longer than 60 m

A: Gaining weight requires that you consistently take in more calories than you expend or burn until you meet your weight goal. Since you want to gain lean weight or muscle, the excess calories you consume must be combined with resistance training.

A: Terence, the PowerBar Gels would be safe for a 10 year old involved in sports and activities to consume. The gels are comprised primarily of carbohydrates and electrolytes. For the active child involved in sports, it would be appropriate for them to consume a gel before the sport or during the sport to provide additional carbohydrates to the muscles for energy. Please be aware that some flavors of the gels contain a caffeine blend and may not be suitable for children. For more information, please contact your child’s pediatrician.

A: Albert, PowerBar recently developed a 3-Step Performance system.

Step 1: BEFORE — Products include the PowerBar® Performance bar and the PowerBar® Energize Fruit Smoothie bar. They are recommended to be consumed about 30–60 minutes prior to a workout to provide the necessary carbohydrates for the muscles to use for energy.

Step 2: DURING — Products include the PowerBar® Gel, which is a concentrated source of carbohydrates, the PowerBar® Endurance sports drink, and the new PowerBar® Gel Blasts, which are solid carbohydrate chews with a liquid center.

Step 3: AFTER — Products include the PowerBar® Recovery bar and the PowerBar® Recovery drink. Following a workout, it is essential to your body’s recovery phase to consume some carbs and protein within 30 minutes after exercising.

A: Jeremy, the electrolyte concentration of sweat varies from person to person, and if that happens routinely it's a sign that the person has a high sodium and chloride concentration in their sweat. This is normal and not something to be concerned about. Having said that, hydrating with a well-designed sport drink like PowerBar Endurance sport drink, or PowerBar Gels taken with water, will help replace those electrolytes that are lost through sweating. Consuming fluid during exercise is very important and should be at a rate that allows you to lose no more than 2% of your body weight due to fluid loss.