PowerBar Nutrition Abridged
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Nutrition for OptimalSports Performance
Your Sports Nutrition Game Plan
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Executed properly, sports nutrition can help promote
optimal training and performance
Done incorrectly or ignored, it can derail training and
hamper performance
is the practical science of hydrating andfueling before, during, and after exercise
Sports Nutrition
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1. The 3 Principles
of Sports Nutrition
YOUR SPORTS NUTRITION GAME PLAN
OVERVIEW
2. Your Sports
Nutrition
Game Plan
3. Healthy Eating
Tips
for Athletes
• Stay hydrated
• Provide fuel for your
muscles
• Promote optimal
recovery after exercise
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Apply these principles correctly, and
you can consistently maximize thegains from your training and competeat your best
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- Stay hydrated
- Provide fuel for your muscles
- Promote optimal recovery after exercise
THE 3 PRINCIPLES OF SPORTS NUTRITION
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During exercise, you lose fluid and electrolytes as you sweat:
The key electrolyte is sodium
If you don’t replace both fluid and sodium during exercise, you canbecome dehydrated
The single largest contributor to fatigue during exercise isdehydration caused by fluid and sodium losses:
Inadequate fluid and sodium make your heart work harder andmake exercise much more difficult
Dehydration also impairs concentration and the ability to maketactical decisions
Complicating matters is that thirst alone is not a good indicator of your hydration needs during exercise
Drink before you are thirsty
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HYDRATION
HYDRATION
THE 3 PRINCIPLES OF SPORTS NUTRITION
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Losing over 2% of your body weight
due to fluid loss during exercise
means you are dehydrated, and your
performance has already been
hampered:
A 2% loss is just 3 lbs for a 150-lb
athlete
It is common to lose this much fluid, or
more, during a workout or competition
Consuming too much fluid during
exercise leads to overhydration or
hyponatremia, which also impairs
performance and can have serioushealth consequences
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Stay within your hydration zone during
exercise:
Avoid gaining weight during exercise due
to overconsuming fluid
Don’t lose any more than 2% of your
body weight due to fluid lossFortunately, dehydration and
overhydration can be avoided or
minimized by sticking to a disciplined
hydration plan
HYDRATION
THE 3 PRINCIPLES OF SPORTS NUTRITION
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Carbohydrates are the primary
fuel for most types of exercise
60–90 minutes of endurance
training or a few hours in the
weight room can seriously
deplete carbohydrate musclefuel stores
If your diet is too low in carbs,
your workouts and performance
will suffer
Starting exercise with full
carbohydrate stores can delay
the onset of fatigue and help
you to train and compete more
effectively
The more intense your trainingor competition, the higher your
daily carbohydrate intake
should be in the suggested
range of 2.3–4.5 grams of carbs
per lb (5–10 g/kg) body weight
daily
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FUELING
THE 3 PRINCIPLES OF SPORTS NUTRITION
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There are two forms of
carbohydrate in your body:
Glucose, which circulates in
the bloodstream
Glycogen, which is bundles of
glucose stored in the liver and
muscles
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When you’re fully loaded with
carbs, you have:
About 40 calories of glucose in
the bloodstream
About 1,900 calories stored as
glycogen in the muscle, plus
liver glycogen
FUELING
THE 3 PRINCIPLES OF SPORTS NUTRITION
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When you run out of muscleglycogen stores, you rely onyour small reserves of liver glycogen to maintain blood
glucose levels After liver glycogen stores
are used up, blood sugar level drops, and you areforced to either slow waydown or stop
In some sports, this is called“hitting the wall” or “bonking”
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“Hitting the Wall”
FUELING
THE 3 PRINCIPLES OF SPORTS NUTRITION
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Avoid running out of
muscle fuel during
workouts and competitions:
Start training sessions and
competitions fully fueled
Refuel as needed during exercise
Replenish glycogen stores after
exercise
Low-carb diets are NOTappropriate for athletes!
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FUELING
THE 3 PRINCIPLES OF SPORTS NUTRITION
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Workouts and competitions
deplete your glycogen stores
Muscle tissue gets damaged
as you train and compete, and
requires repair
Your muscles also are being
stimulated to adapt to your
training workload
Recovery involves reloading
carbohydrate fuel stores,
repairing and building new
muscle tissue, and rehydrating
Recovery doesn’t start after exercise until you provide your
body the nutritional
components it needs:
Carbohydrates
Protein
Fluids and sodium
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RECOVERY
THE 3 PRINCIPLES OF SPORTS NUTRITION
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Promote rapid recovery after
exercise
As soon as possible after training
or competing (within 30-60
minutes), consume:
Carbohydrates for glycogen
restoration
Protein for repairing damaged
muscle tissue and for building newmuscle tissue as an adaptation to
training workload
Fluids and sodium for rehydration
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RECOVERY
THE 3 PRINCIPLES OF SPORTS NUTRITION
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Putting the principles of sports
nutrition into practice:
Start exercise fully hydrated
and fueled
Stay in your hydration zone and knowwhat to hydrate with during exercise
Refuel as needed during exercise
Promote full recovery after exercise
Practice your regimen during training
YOUR SPORTS NUTRITION GAME PLAN
Hydration to Recovery
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Start exercise fully hydrated
by drinking 14–20 fl oz (400–600 ml) of
water or sports drink 2–3 hours before
training or competing Keep hydrating as needed during warm-ups
Top off muscle energy stores by consuming a high-carb meal 2–4
hours before exercise Choose familiar high-carb foods and
beverages
Avoid slow-to-digest fatty and high-fiber foods prior to exercise
Eat a high-carb snack 40–60 grams of carbs 30–60 minutes
before exercise, along with fluids (see
appendix for examples)13
YOUR SPORTS NUTRITION GAME PLAN
Start Exercise Fully Hydrated and Fueled
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Matching your sweat rate generally
requires about 13–26 fl oz (400–800 ml) of
fluid every hour of exercise. But sweat
rates vary
To calculate your sweat rate, and for a
personalized plan to meet your unique
hydration needs, access the
PowerBar Sweat Rate Calculator at
www.PowerBar.com/src
A sports drink is recommended for exercise of 1 hour or longer and any time it
is hot or humid
To stay hydrated during exercise,
consume fluids at a rate that closely
matches your sweat rate:
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YOUR SPORTS NUTRITION GAME PLAN
Match Your Sweat Rate and Know What
to Hydrate With During Exercise
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YOUR SPORTS NUTRITION GAME PLAN
Refuel as Needed During Exercise
Carb Refueling Recommendations
Exercise lasting less
than 1 hour
Carbohydrate intake during exercise is not required to fuel your
performance
However, a sports drink with carbs and sodium (PowerBar ® Endurance
sports drink) can help hydrate you more effectively
Exercise lasting
1–2 hours
Consume 30–60 g carbs during each hour of exercise to boost
performance and extend endurance (PowerBar Endurance sports drink,
PowerBar ® Gels, PowerBar ® Performance Energy bars, PowerBar ® EnergyBites, and PowerBar ® Gel Blasts™)
Intense training lasting
longer than 2–3 hours
Consume 45–90 g of a 2:1 blend of glucose and fructose (C2MAX) per
hour of exercise to increase energy delivery to muscles and extend
endurance. C2MAX is found in PowerBar Endurance sports drink,PowerBar Gels, PowerBar Performance Energy bars, PowerBar Energy
bites, and PowerBar Gel Blasts
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PowerBar C2MAX Carbs —
The Leading Edge of Muscle Fueling:
PowerBar C2MAX is a dual source energy blendfeaturing a 2:1 blend of glucose to fructose
Breakthrough studies show that this blend delivers
20–55% more energy to muscles than glucose alone
A recent study showed this unique fuel produced an
8% improvement in athletes’ cycling times*
*Currell, K. Jeukendrup, A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports
Exerc 2008; 40:275–281.
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YOUR SPORTS NUTRITION GAME PLAN
Refuel as Needed During Exercise
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YOUR SPORTS NUTRITION GAME PLAN
Promote Full Recovery: After Exercise
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Carbohydrates
To speed glycogen restoration after strenuous exercise: Aim for carbs in the amount of 0.5 grams per lb (1.1 grams per kg)
body weight within 30 minutes of finishing exercise
For a 150-lb (68-kg) athlete, that equates to 75 grams of carbohydrates
right after exercise
Repeat this within 2 hours after exercise, or eat ahigh-carb meal
For heavy training, repeat this hourly for the first 3 hours after exercise,
or eat high-carb meals and snacks
Simple carbs right after exercise are more effective at speeding
glycogen restoration
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YOUR SPORTS NUTRITION GAME PLAN
Promote Full Recovery: After Exercise
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Protein
Focus on timing your protein intake in relation toworkouts and meeting your total daily protein needs:
For endurance training:
Aim for 10–20 grams of protein as soon as possible (within 30minutes) after finishing exercise to promote muscle tissue repair andadaptation to your training
For resistance training:
20–40 grams of protein intake just before and/or as soon as possibleafter resistance training (within 30 minutes) is essential for optimalrecovery, including the growth and maintenance of muscle tissue
Total daily need for protein:
0.55–0.77 grams per lb (1.2–1.7 g/kg) body weight (teens mayrequire more)
About 82-116 grams of protein per day for a 150-lb athlete
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Fluids and Sodium
Even if you are diligent in your hydration efforts duringexercise, you may lose more fluids and sodium than youtake in:
Weigh yourself before and after exercise to gauge your net lossof fluids
Replace fluids lost by gradually consuming 23 fl oz of a sportsdrink, recovery beverage, or water for every lb of weight lost(1,500 ml/kg body weight lost)
Rehydration will be more effective when sodium is included withthe fluids and food you consume as you recover
YOUR SPORTS NUTRITION GAME PLAN
Promote Full Recovery: After Exercise
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YOUR SPORTS NUTRITION GAME PLAN
Bagel with low-fat cream cheese
Peanut-butter-and-jelly sandwiches
Slice of thick crust veggie pizza
Whole wheat salted pretzels dipped in peanut butter
Fruit and yogurt parfait topped with granola
String cheese and crackers Low-fat yogurt or pudding
Low-fat chocolate milk
PowerBar ® Recovery beverage
PowerBar ® Recovery bar
PowerBar ProteinPlus® bar
PowerBar ProteinPlus® Bites
PowerBar ® Nut Naturals Energy bar
PowerBar ® Performance Energy bar
To help meet your
carb, protein,sodium, and fluid
needs after trainingor competing, the
following list of
foods are greatoptions:
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When your training and sports
nutrition regimen are in sync, you
maximize your performance gains
It is only through a system of trialand error during training that you
can develop your own personalized
sports nutrition plan
Practice your sports nutritionregimen during training. Don’t try
anything new on race or game day
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To apply sports
nutrition principlescorrectly, practice
them during
training:
YOUR SPORTS NUTRITION GAME PLAN
Practice Your Regimen During Training
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Aim for a well-balanced diet: Consume a variety of whole grains, vegetables, and
fruits; lean protein sources; and healthy fats
Focus on carbs:
Carbohydrates are the major muscle fuel source,
and should be the primary focus of your diet
Fill ¾ of your plate with carbohydrate-based foods such asfruit, cereals, pasta, bread, potatoes and vegetables
Fill the other ¼ of your plate with lean protein foods, such as
fish, poultry, lean beef, low-fat dairy products and beans
Drink up early:
Have a large glass of water every morning when you
wake upKeep up your energy levels: Eat 5–6 meals per day
HEALTHY EATING TIPS FOR ATHLETES
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Credit: tdwsport.com
ANY QUESTIONS?
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Breakfast
Cold or hot cereal, fruit, and low-fat or nonfat milk
French toast or pancakes withmaple syrup
English muffin with jam andpeanut butter, banana, andfruit juice
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Lunch or Dinner
Pasta with tomato sauce, Frenchbread, steamed vegetables,low-fat/nonfat milk, pudding, and
canned fruit Grilled chicken sandwich, baked
potato with low-fat sour cream or salsa, and low-fat frozen yogurt
Thick-crust cheese pizza, low-fatgelato, and canned peaches
Baked or grilled chicken, turkey,
fish, or lean beef, steamed rice,roll, green beans, low-fat frozenyogurt, and fruit juice
Examples of high-carbohydrate pre-exercise meals
(2–4 hours before exercise)
APPENDIX
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Where can I find carbs? Grams of Carbs
1 cup cereal with 1 cup milk
Sandwich, 2 oz turkey
16 oz (480 ml) chocolate 1% milk
1 cup flavored yogurt
1 cup white rice or pasta
Fruit smoothie made with low-fat or nonfat milk (8 fl oz/240 ml)
1 serving fresh fruit or 100% fruit juice (1 cup)Low-fat or nonfat yogurt (6-oz/180-ml container)
Fat-free frozen yogurt, gelato, or sorbet (1 cup)
PowerBar ® Performance Energy bar
PowerBar ® Fruit Smoothie Energy bar
PowerBar ® Gel
PowerBar ® Gel Blasts™ energy chews: 1 pouch
PowerBar ® Energy Bites 1 serving (4 Bites)
PowerBar Harvest® Energy bar
PowerBar ® Endurance sports drink (20 fl oz)
PowerBar ® Recovery beverage (20 fl oz)
45
32
52
47
41
30–35
25–3033
45
41–45
43
27
45
26
45
42
50
25
APPENDIX
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Sample daily intake for about 100 g protein per day Grams of Protein
1 cup cereal, 1 cup milk
PowerBar ® Performance Energy bar
Sandwich, 2 oz turkey
½ cup baby carrots1 cup low-fat milk
8 oz low-fat yogurt
4 oz chicken breast
1 cup brown rice
1 cup cooked broccoli1 PowerBar Harvest® Energy bar
11
9
20
18
8
28
6
2
10
Total grams of protein 103
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How do I get 100 grams of protein?
APPENDIX