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PowerBar Playbook Series | U.S. Version

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Information presented in this booklet is intended to impart general fitness, nutrition and health information. Nestlé is not engaged in rendering medical advice or services. The information presented in this booklet is not intended for diagnostic or treatment purposes. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program. Advance consultation with your doctor is particularly important if you are under eighteen (18) years old, pregnant, breastfeeding, or have health problems. Never disregard professional medical advice or delay in seeking it because of something you have read in this booklet.

. fueled. With roughly 6–12 sessions per week. School or club swimmers put in somewhat less time. but the fact is that high-volume training is a formidable physical challenge. but if swimming is your sport.powerBar playbook Series | Sports Nutrition For Swimming Swimming requires a commitment to training on the level of an endurance sport.powerbar. PowerCoach®. Triple Threat®. Compare that with a typical training day for a collegiate swimmer. and comfortable throughout meets. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. Calorie needs vary based on training demands. turns. the sports nutrition focus is on being hydrated.000–6. who may do a 2-hour pool workout in the morning. For more information and additional copies. but typical intakes are 3. cycling or running may be part of your weekly regimen in order to further improve conditioning. In total. the Olympic distance event. PowerBar Harvest®. and to refine racing strategies. and intervals of swimming at varying intensities. elite competitive swimmers often train 20–30 hours every week. THE PHYSICAL CHALLENGE Elite competitive swimmers typically train in the pool twice daily for 90 minutes to 3 hours at a time. Pria®. but meets can span a few days to over a week. Pool workouts often consist of aerobic warm-ups and cool-downs. only takes 14–18 minutes for world-class swimmers to complete. The goals of all this training are to develop conditioning. another 2 hours after class. Vevey. plus dry-land resistance training multiple days in a week. and touches. Power To Push™. drills to perfect technique and to practice elements of a race such as starts. Swim competitions present another challenge: The events themselves are relatively brief. including stretching. Even the 1500 meters. PowerBar ProteinPlus®. and falling behind nutritionally.000 per day. and resistance-training workouts 2 or 3 times per week. Applied strategically. and comfortable for each event. athletes generally swim 18–44 miles (30–70 km) over the course of a training week. go to: www.com/playbooks PowerBar®. 2 . to perfect technique. even for a few days. Switzerland.A. can seriously undermine your ability to train and compete. for varying lengths of time. Olympic champion Michael Phelps trained for 6 hours daily leading up to the Beijing games and required upwards of 10. Some swimmers also add cross-training to the mix. Nutrition is critical to meeting the demands of training. hydrated.000 calories per day! You may not be a Michael Phelps just yet. Here. For example. yet most of the events themselves last less than a few minutes. you’ll benefit from a performance nutrition and hydration plan that not only meets the arduous demands of high-volume training but also enables you to be fueled. flexibility work. or drop body fat. help control body weight. sports nutrition can help you maximize the gains from your training and achieve your very best during competitions. Time in the pool is frequently augmented by dry-land training. and with varying amounts of time for recovery.

go to: www. dehydration can be avoided by sticking to a disciplined hydration plan before. So for many swimmers. attention to hydration takes a back seat. many swimmers don’t think to take in fluids as they train. your performance in the pool is most likely suffering. hYDratiOn It’s surprising to think that hydration is even a concern for swimmers. a 2% weight loss equates to just 3 lbs (about 1. 3 . you aren’t as aware of the loss of fluids — and absent that visual cue. PowerBar Harvest®. This is a problem.powerBar playbook Series | Sports Nutrition For Swimming THREE KEY PRINCIPLES OF SPORTS NUTRITION The three most important principles of sports nutrition for swimming are to stay hydrated. You can delay the onset of muscle fatigue by refueling with carbs during workouts. because once you lose 2% of your body weight to fluid loss. because they are surrounded by water for hours at a time. Apply these principles correctly. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S.. Triple Threat®. Power To Push™. during. Fortunately. Vevey. and you can maximize the gains from your training and perform at your best in the pool. to provide fuel for your muscles.4 kg). But fluid loss due to sweating is one of the greatest threats to your ability to perform in the pool. PowerCoach®.A. workouts. however. heated pools. PowerBar ProteinPlus®. For a 150-lb (68-kg) swimmer. and after training and competing. and to promote optimal recovery after practices. Pria®. High-intensity workouts. and swimming events. Complicating matters is the fact that thirst doesn’t kick in until well after you’ve lost a significant amount of fluid.powerbar. when you’re already wet.com/playbooks PowerBar®. For more information and additional copies. and exposure to hot temperatures and high humidity lead to significant fluid and sodium losses in the form of sweat. Switzerland.

In addition. taxes your muscle tissue. PRACTICAL SPORTS NUTRITION STRATEGIES FOR TRAINING start WOrKOUts FUllY hYDrateD You’re more likely to become dehydrated during workouts if you’ve not fully replaced fluid and sodium losses from your prior training session. you turn to liver glycogen stores to maintain your blood-glucose level. But once liver glycogen stores are tapped. A light-yellow color is what you are looking for. 4 . So if you are doing workouts day after day and you’re not consuming adequate carbs between workouts. Triple Threat®. go to: www. Even a few hours of training in the pool or weight room can seriously deplete glycogen stores. Power To Push™. And it is the process of recovery that enables you to be ready for your next training session or your next event. your muscle tissue is being stimulated to increase as an adaptation to your training workload. If you’re not sure whether you’re fully rehydrated. fatigue quickly sets in.900 calories’ worth of glycogen. PowerBar ProteinPlus®. Vevey.A. you may have about 40 calories’ worth of glucose circulating in the bloodstream and about 1. like the color of apple juice. For more information and additional copies.powerbar. PowerCoach®. Muscle tissue naturally becomes damaged during exercise and requires repair. you can delay the onset of muscle fatigue by refueling with carbs during workouts.powerBar playbook Series | Sports Nutrition For Swimming FUelinG High-volume swim workouts rely heavily on carbohydrates to fuel working muscles. but the process doesn’t begin in earnest until you provide the nutritional components. So you can’t afford to show up for a workout or a meet with your carbohydrate fuel reserves less than fully replenished. check the color of your urine before working out. your muscle glycogen reserves quickly dwindle. All of this training. and your performance drops off dramatically. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. If your urine is darker. Start each workout fully hydrated by consuming 14–20 fl oz (400–600 ml) of water or a sports drink before heading to the pool. Recovery is the process of reloading carbohydrate fuel stores. Fully loaded. your blood sugar level plummets. in combination with resistance training. repairing and building new muscle tissue.. and rehydrating. PowerBar Harvest®. The catch is that you don’t have much of a reserve of these important fuel stores. Pria®. Your body is ready to begin recovery as soon as you exit the pool. In addition.com/playbooks PowerBar®. recOVerY Two workouts in a single day will seriously deplete your glycogen reserves. As muscle glycogen stores run dry. take in more fluids before your next training session. and bundles of glucose called glycogen are stored in your liver and muscles. So recovery is an extremely important element of your training and strategy for meets. Switzerland. Carbohydrate fuel is present in your body in two forms: Glucose circulates in your bloodstream. It’s during the recovery process that you achieve the gains from each of your workouts.

Consequently. Switzerland.com/playbooks PowerBar®. For example.powerBar playbook Series | Sports Nutrition For Swimming carB-BaseD OPtiOns BeFOre mOrninG WOrKOUts Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk French toast or pancakes with maple or fruit syrup Toast with jam or honey. Triple Threat®. PowerCoach®.. carb-based snack before heading out the door. Pria®. low-fat yogurt Breakfast burrito (scrambled eggs. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. Instead of arriving at the pool on an empty stomach. eat a predominantly carb-based meal along with snacks the evening before.m. try a fruit smoothie or a meal replacement drink. many swimmers show up at their morning workouts on an empty stomach and with liver glycogen stores depleted from fasting overnight. and fruit juice Fruit smoothie made with mango/banana/berries and low-fat or nonfat milk or yogurt Fruit juice or vegetable juice Small roll or sandwich made with banana and honey PowerBar Performance Energy bar PowerBar Fruit Smoothie Energy bar PowerBar Energy Gel PowerBar Energy Blasts gel filled chews PowerBar Endurance sports drink start WOrKOUts FUeleD Many swimmers are in the pool for their first workout as early as 5 or 6 a. With carbohydrate fuel reserves in short supply. For more information and additional copies. Few athletes can stomach a big breakfast at this hour. consume a carbbased snack before leaving home. If solid food that early in the morning is too much. If you have an early-morning call at the pool.A. training can suffer. and it’s impractical to get up any earlier. Power To Push™. 5 . and cheese in a flour tortilla) and fruit nectar Bagel or English muffin with jelly and/or peanut butter. toast with jam and fruit juice makes for a quick. go to: www. Vevey. salsa. banana.powerbar. Fortunately there are strategies that you can employ to ensure that you’re fully fueled going into a workout. PowerBar Harvest®. PowerBar ProteinPlus®.

you’re losing fluids and sodium due to sweating. athletes consume more fluids when their beverage is flavored. Switzerland. fluids. make sure you’re grabbing a sports bar. OrGaniZe traininG BreaKs tO rehYDrate anD reFUel As you’re churning through grueling interval sets. and sodium. a PowerBar Energy Gel. 6 . sodium. Triple Threat®. PowerBar ProteinPlus®. and you’re burning through your limited carbohydrate fuel stores. Pria®. energy gel. The sodium also helps maintain your drive to continue drinking fluids when training. sodium and carbs in a sports drink cause the fluid in the beverage to be absorbed more quickly.A. you can delay the onset of fatigue by systematically replacing lost fluids. PowerBar Performance Energy bar. or energy chew. a sports drink that provides carbohydrates. The advantages are many: First. such as PowerBar Endurance sports drink. go to: www. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. if you literally need to grab and go. Second. Do so by taking periodic breaks between sets — at each break. For tough swimming workouts. Vevey. Power To Push™. a sports drink provides carbohydrates to fuel your muscles. or the new PowerBar Energy Blasts gel filled chews combined with water are all good options. Finally. which is crucial to meeting your fluid needs. PowerCoach®. and carbohydrates during workouts.powerBar playbook Series | Sports Nutrition For Swimming Or. These losses will lead to fatigue and poor-quality workouts if allowed to accumulate. is a much better option than plain water. use the opportunity to rehydrate and refuel.powerbar. as is the case with a sports drink. Fortunately. and wash it down with a few gulps of a sports drink while you’re en route to the pool. Third.com/playbooks PowerBar®. the sodium helps you retain For more information and additional copies. PowerBar Harvest®..

Switzerland. and that means losing no more than 2% of your body weight when you are training or competing. Power To Push™.com.powerbar. depending on factors such as your size. Pria®. 7 . These gels are designed to be consumed every 20–45 minutes during exercise. PowerBar Harvest®. However. Another option for refueling and rehydrating during breaks is to consume an energy gel and chase it with water. and the conditions at your training facility or competition venue. In fact. Vevey. If your weight loss is greater than that. fluid needs can vary considerably. it is now the consensus recommendation of authorities such as the American College of Sports Medicine that athletes consume fluids at a rate that closely matches sweat rate. PowerCoach®. such as 4–8 fl oz (120–240 ml) every 15 minutes. even though you’re still not fully rehydrated. and it can lead to the elimination of fluids. and they provide the carbohydrates and sodium of a sports drink. such as PowerBar Energy Gels. Finally. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. Drink 4–8 fl oz (about 120–240 ml) every 15–20 minutes or so during workouts. Make sure to select an energy gel that provides sodium along with carbohydrates. your training or events. calculating your sweat rate is the best approach to determining your hydration needs. Remember: The goal is to avoid dehydration. it tends to satisfy your thirst before your fluid needs have even been met. Keep a stash close at hand on the pool deck for quick access between sets.A. So keep a bottle of PowerBar Endurance sports drink on the pool deck. Monitor the effectiveness of your hydration plan by weighing yourself before and after practices or meets. and it’s really quite simple. you can do it during the course of practice and in the different environments in which you train or compete. PowerBar ProteinPlus®. but monitoring your success is equally important. via urination. Therefore.com/playbooks PowerBar®. click on the PowerBar Sweat Rate Calculator at PowerBar. drinking plain water doesn’t refuel muscle. preferably in smaller amounts taken frequently.powerBar playbook Series | Sports Nutrition For Swimming the fluid that you’ve consumed. match YOUr sWeat rate anD mOnitOr sUccess Dehydration can impair your ability to train. go to: www. and to obtain a personalized plan to meet your unique hydration needs. Triple Threat®. Having a hydration plan is a good start. make a conscious effort to take in more fluids. For a step-by-step guide on how to calculate your sweat rate. For more information and additional copies. Conversely. if you get hungry for something more solid during workouts. To stay hydrated while training and during meets. This generally requires something on the order of 13–26 fl oz (400–800 ml) every hour of exercise. Every gulp is about 1 fl oz (30 ml).. PowerBar Energy Blasts gel filled chews or a few bites of a PowerBar Performance Energy bar can provide a muscle-fueling carbohydrate boost.

For a 150-lb (68-kg) athlete. that equates to 75 grams of carbohydrates immediately after training. If you prefer.5 grams of carbohydrates per lb (1. and fluids and sodium to effectively rehydrate. and consume a carb-based meal within 2 hours.1 grams per kg) body weight within 30 minutes of completing practice. If you ignore recovery. you’ll reap the full benefits of your last workout and you’ll be ready for your next one. For more information and additional copies. go to: www. PowerBar ProteinPlus®. PowerBar Harvest®. Pria®.. Power To Push™. PowerCoach®. If you actively promote recovery. Vevey. protein to repair and build muscle tissue. fatigue will quickly overwhelm you. 8 . but you need to provide the nutritional components: carbohydrates to restore depleted glycogen stores. you can also refuel by consuming smaller amounts of carbohydrates more frequently. Switzerland. Your body is ready to start the recovery process as soon as you exit the pool. Triple Threat®.powerBar playbook Series | Sports Nutrition For Swimming actiVelY PrOmOte recOVerY aFter eVerY WOrKOUt All of the gains that you achieve from your training occur during your recovery phase. and your training and performance will suffer. consume about 0. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. and then again 2 hours later.powerbar. carbohydrates To speed the reloading of your muscle fuel stores.com/playbooks PowerBar®.A.

. PowerBar ProteinPlus®. recovery beverage. you may lose more fluids than you take in. Rehydration will be more effective when sodium is included with the fluid and food that you consume as you recover.500 ml per kg) of weight lost. Replace this fluid after working out by gradually drinking 23 fl oz of a sports drink. PowerBar Harvest®.powerBar playbook Series | Sports Nutrition For Swimming Protein Muscle tissue repair and building is another important part of recovery. Fluids and sodium Even if you are diligent in your efforts to hydrate during breaks between sets. or water for every lb (1. Vevey. and protein is made up of building blocks known as amino acids. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S.com/playbooks PowerBar®. Power To Push™. Pria®. Consuming 15–25 grams of protein as soon as possible after a workout will provide the amino acids that your body needs for repairing muscle tissue damaged during training and for making new muscle tissue as an adaptation to your training. When you consume foods rich in protein. try to increase your fluid intake during subsequent workouts in order to avoid dehydration. These amino acids are then absorbed and repackaged into the proteins that your body needs in order to repair and build muscle tissue. Weigh yourself before and after working out in order to gauge your net loss of fluids.powerbar. Muscle tissue is made up of protein. Consume sodium sources along with your fluids. recOVerY OPtiOns Be prepared! Pack in your bag or cooler: Rolls or bagels Peanut-butter-and-jelly sandwiches Salted pretzels Fresh and canned fruit Frozen fruit smoothies String cheese and crackers Low-fat chocolate milk POWerBar PrODUcts PowerBar Recovery bar PowerBar Recovery beverage PowerBar ProteinPlus protein bar PowerBar Performance Energy bar PowerBar Fruit Smoothie Energy bar PowerBar Nut Naturals Energy bar For more information and additional copies. the protein is digested and broken down into its component amino acids. PowerCoach®.A. go to: www. Switzerland. Triple Threat®. 9 . If your fluid loss during workouts consistently exceeds 2% of your body weight.

go to: www. Carry a sports bottle with you to work. 10 . fluids. and rehydrating. Don’t get caught hungry and empty-handed. energy gels. or energy chews with you. shake. carb-based breakfast when you get home. protein. eat a full. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. such as PowerBar Recovery beverage.powerbar. For example. Vevey.com/playbooks PowerBar®. PowerCoach®. Training upwards of 20–30 hours a week doesn’t allow much time for preparing the meals and snacks that are needed in order to promote optimal recovery. repairing.. recovery bars. Just pour the beverage powder into your sports bottle. Eat a carb-based meal as soon as possible after a training session. protein. PowerBar Harvest®. The following are practical strategies that you can employ after workouts in order to speed recovery: Use a recovery beverage as soon as possible after exiting the pool. if you’re headed home after your morning workout. and fluids. and take sips frequently. to class. For more information and additional copies.powerBar playbook Series | Sports Nutrition For Swimming Jump-start recovery after completing your swim event by consuming carbs. or to wherever you’re headed after a workout. This will provide you with the carbohydrates. add water. and sodium that you need in order to start reloading. Switzerland. Carry a stash of sports bars.A. Triple Threat®. Pria®. PowerBar ProteinPlus®. Power To Push™. and drink.

that span a week or longer. Power To Push™. swimming competitions generally require substantially fewer calories than regular training days — so for longer meets in particular. Muscle glycogen stores can be filled by resting and eating a predominantly carb-based diet (3. PowerBar Harvest®.com/playbooks PowerBar®.. traininG taPer maY reQUire a calOrie taPer Tapering your training routine before meets is typical. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. Your performance nutrition-and-hydration plan needs to flex with the demands of the competition.powerBar playbook Series | Sports Nutrition For Swimming sPOrts nUtritiOn strateGies FOr a meet Swim competitions can vary from one-day meets to international competitions. 11 . reduce your total calorie intake as needed in order to avoid an unwanted increase in body fat. Also.5 grams of carbs per lb body weight. If you are undertaking a long taper. Vevey. refueling and rehydration need to be accomplished with fewer calories. PowerCoach®. For more information and additional copies. Triple Threat®. PowerBar ProteinPlus®.A.2–4.powerbar. such as the Olympics. or 7–10 grams of carbs per kg) for 24 hours before a meet. go to: www. Switzerland. Pria®.

For more information and additional copies. the faster that recovery will begin. Vevey. fueling. Switzerland. by fueling and hydrating during workouts and meets. Triple Threat®. FUelinG. and then follow that up with a predominantly carb-based meal.A. PowerBar ProteinPlus®. remember to jump-start recovery after completing your swim event: That means carbs to reload glycogen stores. and fluids and sodium for effective rehydration. go to: www. continue to hydrate after warm-ups. granola bars. drink 14–20 fl oz (400–600 ml) of water or a sports drink 2–3 hours before warm-ups. especially in hot or humid conditions. If you have jitters before the meet. Examples include sports drinks. energy gels. anD recOVerY DUrinG anD aFter the meet During and after warming up. For the traditional meet schedule of morning heats followed by finals in the evening. sandwiches.powerBar playbook Series | Sports Nutrition For Swimming Pre-race FUelinG anD hYDratinG On race day. Also. don’t skip eating altogether. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. PowerCoach®. This is followed by rest or a nap. Instead. swimmers typically eat a predominantly carb-based meal 2–4 hours before pre-race warm-ups. get the recovery process going by consuming a recovery beverage as soon as possible after the race. some protein for muscle tissue repair and building. cereal. most swimmers consume a carb-based lunch after the morning heats. Pria®. The sooner that you supply these nutritional components.com/playbooks PowerBar®. and then a carb-based snack and fluids before returning for the evening finals. And remember to monitor urine color for hydration status before heading to the venue. A fruit smoothie or a meal-replacement drink is a good alternative when nerves have your stomach in a knot. PowerBar sports nutrition products can help you meet your hydration. and by ensuring rapid recovery after and between races and workouts. Power To Push™. fruit. and in recovery between races. Also. To ensure that you’re adequately hydrated. and recovery needs. stay hydrated and fueled and ward off hunger by consuming carbohydrate-containing beverages and easy-to-digest foods. Choose from familiar carb-based foods based on prior race experience or workouts. Steer clear of slow-to-digest high-fat and high-fiber foods in your pre-race meal. sports bars. and energy chews. 12 . PowerBar Harvest®. MAXIMIZE YOUR PERFORMANCE IN THE POOL WITH POWERBAR Be at your best during workouts and competitions by being prepared nutritionally before getting in the water. try liquid carbohydrate sources in place of solid foods. After the last swim of the day.powerbar.. hYDratinG.

4:00 p.m.powerbar. 2:00 p. 13 . Switzerland. eVent Pre-exercise meal/ breakfast What tO eat Breakfast cereal with low-fat milk Banana Toast with honey PowerBar Endurance sports drink or water Frequent sips of PowerBar Endurance sports drink or water 50-meter freestyle warm-up and heat Recovery break Yogurt Banana Frequent sips of PowerBar Endurance sports drink or water 7:00–8:30 a.m. 5:30 p.m. Vevey. use PowerBar PowerCoach to determine your caloric needs and to obtain a daily sports nutrition plan just for you. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. 4x50-meter freestyle relay warm-up and race Recovery break 4x50-meter medley relay warm-up and race Meet ends/Recovery Choose from: PowerBar Recovery beverage PowerBar ProteinPlus protein bar PowerBar Recovery bar String cheese and crackers Smoothie Bagel Peanut-butter-and-jelly sandwich Cheese ravioli with meat or marinara sauce French bread Fresh or canned fruit Steamed vegetables Gelato or frozen yogurt Consume a carb-based meal and then snacks until you retire for the night Frequent sips of PowerBar Endurance sports drink or water 6:30–7:00 p.m. For a personalized daily food plan. Power To Push™. 2:30–3:30 p.m.powerBar playbook Series | Sports Nutrition For Swimming This food plan is intended to give general guidelines for a typical tournament schedule. 4:30–5:00 p. PowerBar Harvest®.m. Dinner For more information and additional copies..m.m.A. 11:30 a.m. go to: www. sWim-meet samPle sPOrts nUtritiOn Plan time 6:30–7:00 a.m. 50-meter freestyle warm-up and final Recovery break/lunch Turkey sandwich on French bread Canned fruit Frequent sips of PowerBar Endurance sports drink or water Frequent sips of PowerBar Endurance sports drink or water 100-meter medley warm-up and race Recovery break Frequent sips of PowerBar Endurance sports drink or water PowerBar Energy Gel or PowerBar Performance Energy bar if hungry 12:30–1:30 p.m.m. It is not designed to be any particular caloric level. 9:00 a. 9:30–11:00 a. Pria®.com/playbooks PowerBar®. PowerCoach®.m.m. PowerBar ProteinPlus®. Triple Threat®. 12:00–12:30 p. 6:00 p.

2–4.3–3. PowerCoach®.7 grams per kg) • Hydrate continuously throughout the day This food plan is intended to give general macronutrient and fluid guidelines while you are training and racing. PowerBar ProteinPlus®.2 grams of carbs per lb body weight (5–7 grams per kg) • Moderate. go to: www.to heavy-intensity training: 3.5–0. low-fiber meal • 30–60 minutes before swimming. have a moderate-protein meal • Start hydrating 24 hours prior to swimming • drink 14–20 fl oz of water or sports drink (400–600 ml) 2–3 hours before swimming • drink another 8 fl oz (240 ml) prior to swimming durINg • 30–60 grams of carbs per hour for sessions lasting 1–2 hrs • Not required • drink at least 13–26 fl oz (400–800 ml) per hour • Aim for 4–8 fl oz (120–240 ml) about every 15 minutes • For swims >1 hour and when weather is hot and humid. Drink up early: Every morning when you wake up. have 0.com/src AFTEr • Within 30 minutes after swimming. have a carb-based.A..5–5. It is not designed to be any particular caloric level.1 grams per kg) • repeat within 2 hours of swimming. and healthful fats. Keep up your energy level: Eat 5–6 smaller meals per day.powerBar playbook Series | Sports Nutrition For Swimming DAILY NUTRITION TIPS • • • • Aim for a well-balanced diet with a variety of carbohydrates.8 grams per lb body weight (1. have a large glass of water.2–1.com/playbooks PowerBar®. Switzerland. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. low-fat.5 grams of carbs per lb body weight (10–12 grams per kg) • 0. For a personalized daily food plan. Triple Threat®. have 15–25 grams of protein • gradually drink about 23 fl oz per lb body weight lost (or 1.4 lbs (1–2 kg) dAIlY • low-intensity training: 2. Carbohydrates should be the focus of your meals. Power To Push™.2–4.5 grams of carbs per lb body weight (7–10 grams per kg) • Extremely heavy-intensity training: 4.5 grams of carbs per lb body weight (1. lean protein.powerbar. use a sports drink with sodium and carbs • Calculate your sweat rate: www. 14 . sports nutrition Plan CArBS BEForE ProTEIN FluId • 2–4 hours before swimming.powerbar. Vevey. use PowerBar PowerCoach to determine your caloric needs and to obtain a daily sports nutrition plan just for you. or transition to carb-based meals or snacks • As soon as possible after swimming. Pria®. have a carb-based snack (aim for 40–60 grams of carbs) • 2–4 hours before swimming. For more information and additional copies. PowerBar Harvest®.500 ml per kg body weight lost) • Average sweat loss for swimmers is 2.

PowerBar ProteinPlus®. protein to support muscle growth and repair. 15 . Triple Threat®. Protein (grams) powerBar® Fruit Smoothie energy bar powerBar® performance energy bar powerBar® energy Gel 6g/ bar 8–9g/ bar 0g/ packet 3g/ packet 0g/ 20 fl oz 5g/ serving 10g/ bar 5g/ bar 10–11g/ bar 10g/ bar 5g/ bar 12g/ bar CarBs (grams) 43g/ bar 44–46g/ bar 27–28g/ packet 45g/ packet 43g/ 20 fl oz 26g/ serving 42g/ bar 23g/ bar 30–32g/ bar 19–20g/ bar 15–17g/ bar 30g/ bar Key Features easy-to-digest carbs from natural fruit for more energy to muscles easy-to-digest carbs for more energy to muscles easy-to-digest for fast energy suggested uses Before and during higher-intensity exercise Before and during higher-intensity exercise Before and during higher-intensity exercise powerBar® energy Blasts gel filled chews powerBar® endurance sports drink powerBar® energy Bites Customized energy delivery with bite-sized gel-filled chews Hydration with fast energy and key electrolytes lost in sweat Customized delivery of energy with bite-sized pieces long-lasting whole-grain energy with 5 grams of fiber per bar Calorie-smart.com/playbooks PowerBar®.. Power To Push™. and fat to help restore muscle lipids rehydration with carbs to replenish muscle glycogen. Vevey. and protein to support muscle growth and repair provides customized protein delivery to help build lean muscle along with exercise protein to support muscle growth and repair after exercise powerBar® recovery beverage 8g/ 20 fl oz 50g/ 20 fl oz after exercise powerBar proteinplus® Bites 20g/ serving 34g/ serving Before and/or after exercise powerBar proteinplus® protein bar 23g/ bar 37–39g/ bar Before and/or after exercise powerBar proteinplus® 30g protein bar 30g/bar 3. Switzerland. and Team Elite™ are trademarks and registered trademarks owned by Société des Produits Nestlé S. long-lasting energy Before and during moderateand high-intensity exercise Before and during exercise Before and during moderate-intensity exercise powerBar Harvest® energy bar powerBar® pure & Simple energy bar powerBar® triple threat® energy bar powerBar® Nut Naturals energy bar powerBar® pria® 110 plus nutrition bar powerBar® recovery bar Before and during moderate-intensity exercise Before and during moderate-intensity exercise long-lasting energy with protein to support muscle growth and repair long-lasting energy with protein to support muscle growth and repair Calorie-smart energy Before and during moderate-intensity exercise Before and during moderate-intensity exercise Before and during exercise Carbs to replenish muscle glycogen.5g leucine 33–35g/ bar protein with added leucine to support muscle growth and repair Before and/or after exercise For more information and additional copies. PowerBar Harvest®. PowerCoach®. Pria®.powerBar playbook Series | Sports Nutrition For Swimming PRODUCT FEATURES AND BENEFITS PowerBar Products work Best in comBination: mix and match products to meet your specific training and exercise needs. go to: www.A.powerbar.

Eichner ER. Sawka MN. Vevey. 6. visit www. In: Sports Nutrition: A Practice Manual for Professionals. In: Practical Sports Nutrition. all trademarks are owned by société des Produits nestlé s. Fueling Swimmers (handout). Burke L. 7. Cardiovascular. 2007: 141–167. American Dietetic Association. ed.130–2.com. American College of Sports Medicine. 2. ed.au/ais/nutrition/factsheets/sports/swimming. Montain SJ. 3. 39: 377–390. In: Sports Nutrition: A Guide for the Professional Working with Active People. Swimming at a Glance. Australia.gov. American College of Sports Medicine. American Dietetic Association. Sports. American Dietetic Association. Exercise and Fluid Replacement. Med Sci Sports Exerc 2007. American Dietetic Association. Maughan RJ. American College of Sports Medicine Position Stand.145. www. switzerland. and Dietititians of Canada. and Wellness Nutritionists Dietetic Practice Group.ausport. 32: 2. Med Sci Sports Exerc 2000. American College of Sports Medicine. Swimming and Rowing. 2000: 653–666.a. 5. Joint Position Statement: Nutrition and Athletic Performance. For more sports nutrition information & tools. Rosenbloom CA.PowerBar. Burke LM. 2006: 516. Dietitians of Canada. Dunford M. Carroll C. American Dietetic Association. © 2010 nestlé . 4th ed. 3rd ed.REFERENCES 1. 4.. Swimming. 2006. Stachenfeld NS. Human Kinetics.