Q: I started a workout program, and I am lifting weights. I would like to know what would be a good snack to help with my energy and help build muscles. I am so confused about all the sports bars on the market. Could you recommend one for me?
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.