Normann Stadler - PowerBar user since 1994
Tips and Tricks From PowerBar for a Triathlon
Nowadays, every athlete knows that proper nutrition plays a decisive role in top performance. The following guidelines from PowerBar, the pioneer in athletic nutrition, offer tips about correct nutrition for athletes who are involved in daily training and in competitions. Proper diet and timing can prevent nutritional deficits and declines in performance before they have a chance to begin.
Basic Nutrition in the Preparatory Phase
Well-balanced nutrition should already begin during the preparatory phase prior to the competition. After all, if athletes cut corners here, how can they expect their bodies to perform optimally on the day of the competition? It’s particularly important to eat foods that contain plenty of complex carbohydrates (e.g. noodles, rice, potatoes, and whole grains). Before beginning each training session, it’s recommended that athletes consume carbohydrate-rich foods, e.g. the PowerBar Performanceenergy bar. High-fiber foods (e.g. whole grains, vegetables, and fruits), as well as vitamins and minerals (e.g. fresh fruits and vegetables), should also be part of every athlete’s diet. High-quality proteins (i.e. a combination of proteins from animal and plant sources) is also important. Especially after training sessions, priority should be placed on protein-rich foods. The PowerBar ProteinPlusprotein bar helps an athlete’s body to regenerate quickly. In addition to maintaining a generally low-fat diet, it’s also very important to drink enough fluids – at least two liters per day (e.g. mineral water, juices, herb teas).
The Hours Before the Race
The last big meal should be eaten no later than two to three hours prior to the competition, otherwise the contestant’s stomach will be too heavily burdened. For an optimal fluid status in the body, an athlete should drink half a liter of fluid one hour before the competition. Sport beverages like PowerBar Performance Sports Drink are particularly well suited for this purpose because in addition to vitamins and minerals, HydroPlus also contains carbohydrates to provide plenty of available energy. Light snacks (e.g. bananas, dried fruits) can be eaten up to half an hour prior to the start of the competition. The PowerBar Performance energy bar can be eaten along with a small beverage as late as a few minutes before the beginning of the race without overburdening the stomach. This bar provides the body with a well-balanced combination of carbohydrates, important vitamins, minerals, and proteins – precisely the fuels it needs in order to perform at peak capacity.
Tip: PowerBar Performance is ideal for athletes – although the bar contains plenty of energy, it has practically no fat.
During the Race
During the competition, it’s essential for an athlete to drink the proper amounts of the right beverages. Several smaller drinks (100 to 200 milliliters each) should be imbibed at brief intervals. It’s important to begin drinking early – before the sensation of thirst arises. Specially conceived beverages for athletes (like PowerBar Performance Sports Drink) contain an optimized blend of minerals and carbohydrates which makes these drinks better for athletes than mineral water or mixtures of apple juice and mineral water. To keep one’s reserve of carbohydrates supplied during the race, it’s a good idea to eat small pieces of Performance or Harvest bars at regular intervals. These should be eaten along with a few sips of liquid (ca. 100 milliliters). PowerBar PowerGel is very well suited for athletic competitions: rather than having to chew it, the athlete simply sucks it directly out of its package. It contains a special blend of carbohydrates, amino acids, vitamins, and minerals. During the competition, it’s recommended to consume one package of gel along with a small quantity of beverage (ca. 200 milliliters).
Tip: PowerGel has worked wonders with many athletes who felt themselves beginning to weaken.
After the Race
After the race too, it’s important to remember to supply one’s body with its nutritional requirements. It’s crucial to drink sufficient fluids, especially beverages that contain plenty of carbohydrates and minerals. Furthermore, it’s a good idea to eat foods that are rich in carbohydrates and proteins during the first few hours after the end of the race.
Tip: Immediately after the race, a PowerBar ProteinPlus bar supplies high-quality proteins and important carbohydrates, as well as vitamins and minerals.
Important: Try everytbhing you want to try in competition neforehand in training – no experiments in competitions.
For further questions before during and after the competition send an email to:
nutritionteam@powerbar-europe.com |
