POWERBAR® - Power to Push

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 C2 MAX, a dual source energy blend that can deliver more energy to muscles, fast. In fact, C2 MAX 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.

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’ affects 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 as 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 (C2 MAX), 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 to 45 grams, which will fill up his muscle fuel stores and give him a great source of energy to workout 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

A: POWERBAR® C2 MAX 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 sport 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

A: During long-distance events, such as a 4-hour marathon, carbohydrates are the necessary nutrient on which to focus. Protein has not been proven to be as important when consumed during endurance exercise. Some research literature shows that protein during exercise is beneficial, but others show no benefit. In higher-intensity activities lasting longer than 60 minutes, we recommend consuming 45 to 90 grams of carbs per hour. Or, to be more specific to the athlete’s weight, multiply their weight in pounds by 0.45. This number can also be used as the amount of grams of carbohydrates recommended per hour of activity. POWERBAR offers three ideal products to meet the carbohydrate needs of athletes during exercise. POWERBAR® GEL is a convenient source of carbohydrates that provides 27 to 28 grams

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: Thank you for contacting POWERBAR®. POWERBAR ® has been the leader in sports nutrition since 1986, and we want to continue to provide you with the energy as well as the nutritional information to be great, no matter what the challenge. The formation of salt crystals on the skin and hair is pretty common. Sodium and chloride are the principle electrolytes lost in sweat. For some athletes in certain conditions, the sodium and chloride concentration in sweat is high enough that it causes salt (sodium chloride) to deposit on the skin. 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,

A: Thank you for contacting POWERBAR®. POWERBAR ® has been the leader in sports nutrition since 1986, and we want to continue to provide you with the energy as well as the nutritional information to be great, no matter what the challenge. Your pre-workout goal is to be fueled, hydrated, and comfortable. Most athletes find that the right time for a pre-workout meal is 2 to 4 hours beforehand. The closer to a workout, the less you can eat and still feel comfortable. Higher intensity exercise usually requires a bit more time for digestion. A pre-exercise meal should be high in carbohydrates to top off muscle fuel stores, moderate in protein, and relatively low in fat and fiber for quicker digestion. For early morning workouts or to top off fuel supplies in the hour before your workout, you shou

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 a resistance training.

A: Dear 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: Dear Albert, PowerBar recently developed a 3-Step Performance system. Step 1: BEFORE - Producst 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 include the POWERBAR® Gel, which is a concentrated source of carbohydrates, the POWERBAR® Endurance sports drink, and the new POWERBAR® Gel Blasts, which is a solid carbohydrate chew 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: Dear 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 these 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.