PRODUCT FEATURES AND BENEFITS POwERBAR PROducts ARE dESIGNEd to BE uSEd IN combination to MEET yOuR sports NuTRITION NEEdS: Mix and match to meet the demands of your training and competitions. POWERBAR® Low DESIGNED TO Protein CARBS C2mAX* Saturated 0g NO COLLEGIATE DELIVER BENEFITS (GRAmS) (GRAmS) DUAL SOURCE Fat (1 GRAm TRANS fat artificial COmPLIANT FOR ATHLETES ENERGY BLEND OR less) PER SERVING flavors BEFORE & DURING EXERCISE More energy/ 6g/ 43g/ PowerBar® Fruit Smoothie Energy bar X X X X X easy to digest bar bar More energy/ 8–9g/ 44–46g/ PowerBar® Performance Energy bar X X X X X easy to digest bar bar 0g/ 27–28g/ PowerBar® Energy Gel Fast energy X X X X X† packet packet PowerBar® Energy Blasts gel 3g/ 45g/ Fast energy X X X X X† filled chews packet packet Hydration/ 0g/ 42g/ Ironman PERFORM™ sports drink X X X X X fast energy 20 fl oz 20 fl oz Hydration/ 0g/ 42g/ Ironman PERFORM™ sports drink mix X X X X X fast energy 20 fl oz 20 fl oz More energy/ 5g/ 26g/ PowerBar® Energy Bites X X X X X easy to digest serving serving Long-lasting 10g/ 42–43g/ PowerBar Harvest® Energy bar X° X X X energy bar bar Calorie smart/ 5g/ 22–23g/ PowerBar® Pure & Simple Energy bar X X X X long-lasting energy bar bar Long-lasting 10–11g/ 30–32g/ PowerBar® Triple Threat® Energy bar X X X energy bar bar Long-lasting 10g/ 20–21g/ PowerBar® Nut Naturals Energy bar X X X X energy bar bar PowerBar® Pria® 110 Plus 5g/ 15–17g/ Calorie smart X X X nutrition bar bar bar AFtER EXERCISE Promotes 12g/ 30g/ PowerBar® Recovery bar X X X muscle recovery bar bar Recovery/ 7g/ 50g/ Ironman RESTORE™ sports drink mix X X X X rehydration 20 fl oz 20 fl oz 20g/ 34g/ PowerBar ProteinPlus® Bites Builds muscle X X X serving serving PowerBar ProteinPlus™ 20g/ 7g/ Builds muscle X X X protein powder drink mix 8 fl oz 8 fl oz 23g/ 35–39g/ PowerBar ProteinPlus® protein bar ‡ Builds muscle X X th bar bar RENG PowerBar ProteinPlus® 30g/bar 33g/ St Builds muscle X X 30g protein bar ‡ 3.5g leucine bar PowerBar® High Intensity Helps enhance • NSF Certified for Sport™ • Buffers muscle acids Sustained Release Beta Alanine high-intensity E SERIES • Steady supply of beta-alanine • designed for endurance, strength, t dietary supplement performance** and team athletes ELI * PowerBar® C2MAX dual source energy blend is designed to have the same blend of energy sources found in breakthrough studies † Some flavors contain caffeine. ° Undipped variety only. to deliver 20–50% more energy than glucose alone. In another study, these energy sources improved athletes' cycling times by 8%. ‡ Have PowerBar ProteinPlus protein bars before and/or after resistance or strength training to help support muscle growth (This study was done with a drink containing glucose alone vs. 2:1 glucose to fructose.) and repair. ** These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, Ironman PERFORM™ and Ironman RESTORE™ are trademarks of WTC. All other trademarks are treat, cure, or prevent any disease. owned by Société des Produits Nestlé S.A., Vevey, Switzerland. Essential tools to optimize performance in all phases of athletic competition and training. BEfoRE EXERCISE GOAL: Start well hydrated and fueled. Hydration FuEL n 2–3 hours before exercise: drink about 2–3 cups of water or n Eat a carb-based snack 30–60 minutes before exercise, to top off sports drink fuel stores (aim for about 30–60 grams of carbs) n 10–15 minutes before: drink another cup — about 8 n Eat a carb-rich meal 2–4 hours before exercise (aim for about swallows/gulps 100–300 grams of carbs) WHAT YOU NEED YOU WHAT your favorite bar or sports drink before your event. TRY DURING EXERCISE GOAL: Stay hydrated and fueled. Hydration FuEL n Avoid losing more than 2% of your body weight n Be sure to get 30–60 grams of carbs per hour (for exercise lasting 1–2 hours) or 45–90 grams of carbs per hour (for exercise lasting n Do this by drinking at least 2–3 cups of water or sports drink per hour of exercise longer than 2 hours) to help delay fatigue and improve performance n An improvement in performance has been seen when taking in n Drink a sports drink with sodium when exercising for more than multiple sources of carbohydrates during exercise, in a 2:1 blend of WHAT YOU NEED YOU WHAT an hour, or anytime it is hot or humid glucose to fructose* Bars, energy bites, energy chews, gels, sports drinks — it depends on the intensity and length of your TRY activity; the amount of sweat you lose; and, more importantly, what you enjoy most. AfTER EXERCISE GOAL: Replenish your body so you can bounce back and get the most out of your next workout. Hydration FuEL n Have 2–3 cups of water or sports drink for every lb of n To get a head start on recovery, consume foods/fluids body weight lost with carbs and protein within 30 minutes after exercise n Continue rehydrating until urine is pale yellow like lemonade, n Aim for 40–80 grams of carbs after intense training — repeat not darker like apple juice or have a carb-based meal within 2 hours. Get in 15–25 grams of WHAT YOU NEED YOU WHAT protein to help your body build and repair muscles Try a recovery drink, protein powder drink mix, or protein-rich recovery bar as soon as possible TRY after exercise. This is part of the PowerBar Nutrition Coach Program, a complete educational sports nutrition series. Find this and access leading-edge sports nutrition articles and resources at PowerBar.com. * Study done with a drink containing glucose alone vs. 2:1 glucose to fructose. Currell K, Jeukendrup A. Superior Endurance Performance with Ingestion of Multiple Transportable Carbohydrates. Med Sci Sports Exerc 2008; 40: 275–281. learn | train | share @ www.POwerBar.cOm.