How to fuel better and improve carb intake with powerbar?
Webinars

PowerBar Webinar

Products Mentioned

Powerbar Energize Original Bar-The FeedPowerbar Energize Original Bar
Powerbar Powergel Original-Strawberry Banana-Single Serving-The FeedPowerbar Powergel Original
Powerbar Powergel Hydro-Orange-Single Serving-The FeedPowerbar Powergel Hydro
Powerbar Powergel Shots-Orange-Single Serving-The FeedPowerbar Powergel Shots
Powerbar Isoactive-Raspberry Pomegranate-The FeedPowerbar Isoactive
Powerbar Recovery Max-Chocolate-The FeedPowerbar Recovery Max
Want to save 10% on all products mentioned in this article?

PowerBar has been an innovative sports nutrition brand for 30+ years and works with top athletes across various disciplines. Tune in as Eric Zaltas, from PowerBar, shares the history and journey of PowerBar.

loading video

Fueling for Endurance Performance

History

Founded in 80’s by an elite marathoner and nutritionist couple: Brian and Jennifer Maxwell

Pivot Nutrition: Distributes exclusively the Powerbar Sporting Portfolio

Three Key Principles of Sports Nutrition

Hydration, Fueling, Recovery

Hydration

  • The Hydration Zone: Losing >2% body weight in a session or event. This can reduce performance.
  • Typical losses vary though, from .5-3lbs/hr
  • Ex: 150lbs, 2% = 3lbs, Best Finish = 147-150lbs
  • Sweat rate* is relative to athlete and is a big component
  • We don’t want to “overdrink” either.

*Sweat Rate : Impacted by Heat, Intensity, Altitude

Fueling

During training/competition, you burn mostly carbs as fuel…and your carb fuel tank is NOT huge.

  1. Start with a full tank (muscle glycogen)
  2. A session will empty your tank
  3. Topping off before and refueling after improve performance (plan)

How to Fuel

Before: 2-4hrs, 1-4g/kg (70g-280g), low fiber & fat

During: 30-90g/hr carbs (longer > more carbs)

Two Carbs absorbed > One

You can utilize both carb types to increase total carb absorption

GLUT2 (absorbs glucose) and GLUT5 (absorbs fructose)

'During' Products

Recovery

  • The time between sessions gets you back to normal roughly 95% of the time (rest, daily carbs, and ‘strategic sports nutrition)
  • Take advantage of the post-exercise window
  • Make recovery part of your daily routine
  • Goal is to re-synthesize muscle stores and rebuild muscles faster

Post-exercise:

  • Carbs - 1g/kg of weight for 4hrs
  • Protein - 20g within the first hour (all you need after) and try to repeat at each meal
  • Re-hydrate
  • Daily carbohydrate maintenance (5-10g/kg of weight)

Recovery Products: Recoverymax

Avatar The Feed.

The Feed. / Wednesday, August 24, 2022