PowerBar Outdoor Adventure Brochure - PowerBar.Com

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PowerBar Outdoor Adventure Brochure - PowerBar.Com

While some athletes love to play to

packed audiences, others prefer

the solitude and satisfaction that

come with adventurous outdoor

pursuits such as hiking, rock climbing,

backpacking, kayaking, and canoeing. It’s

the thrill of self-reliance combined with

the majesty of Mother Nature that is so

compelling. It clears the mind and gets

the heart pumping. These activities are no

less athletic than many traditional sports.

Burning lungs, aching forearms, and wobbly

legs are just as inherent to these pursuits as

they are to many others — with the added

spectre, however, of mortal danger lingering

over every step, ascent, or stroke.

But you can’t live on adrenaline alone —

proper nutrition and hydration are required

if you expect to fully enjoy these activities

for the athletic thrill rides that they are

intended to be. Extra care should be taken

to ensure that you get the right kind of fuel

in the tank before, during, and after your

outdoor adventure. After all, the last place

that you want to be when your energy levels

crash is on a steep rock face, hundreds of

feet above the ground.

Outdoor adventure sports are hazardous

enough — let our guide help you limit your

risks and enhance your overall performance.

SIMPLE SNACKS AND MEALS

If you are hauling your own snacks and meals,

the best choices are lightweight, energy-packed,

good-tasting, and quick-to-prepare items (see

tables inside for ideas).

There is a tremendous variety of tasty, easyto-prepare,

freeze-dried meal options from which

to choose, but they can be expensive. You’ll

want to augment these with dehydrated foods,

to minimize the weight that you are carrying.

Grains, pasta, and potato flakes are already

dehydrated. You can also prepare or buy

dehydrated fruits and vegetables.

Package individual meals in plastic bags prior

to departing, and discard the packaging except

for the cooking instructions.

Use squeeze tubes for items like peanut

butter and syrup.

Double bag powder items to prevent spills.

Bring non-refrigerated items for longer treks.

Bring small packets of olive or canola oil for a

concentrated source of calories.

PowerBar offers a variety of simple, nutritious, and convenient products

designed with outdoor adventure sports in mind.

Information presented in this pamphlet is intended to impart general fitness, nutrition and health information.

You should consult your medical professional for medical advice prior to undertaking a new diet or exercise program.

Never disregard professional medical advice because of something you have read in this brochure.

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NUTRITION & HYDRATION FOR OUTDOOR ADVENTURE SPORTS

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BEFORE HEADING OUT

Start hydrated by consuming 2–3 cups of fluids

(water or sports drink) a few hours before you

head out.

Keep on drinking fluids, as needed, before your

activity starts — especially when conditions are

hot or humid.

Eat a carbohydrate-based, moderate-protein meal

2–4 hours before your activity if feasible. Avoid

slow-to-digest, fatty and high-fiber foods beforehand

if your planned activity is intense.

For early-morning starts, or when time is short,

go for an easy-to-digest, carb-based snack

30–60 minutes beforehand.

WHILE YOU ARE OUT THERE

Drink small volumes of fluid every 15 minutes or

so — start early during your activity.

If it’s hot and/or humid, or if your activity spans

a number of hours, and you experience heavy

sweating, a sports drink is a better hydration

option than plain water.

No access to fluids? Carry your own in sports

bottles or use a hydration pack — freeze them the

night before.

For activities of a few hours or less, at a leisurely

pace, you generally don’t need to refuel as you go.

Instead, focus on hydration.

For activities of a few hours or more, at a more

vigorous pace, consume small amounts of carbbased

snacks frequently to refuel.

WHEN YOU ARE DONE

Rapidly replenish muscle fuel reserves by consuming

a carbohydrate-based snack or meal within 30

minutes of finishing.

Consume at least 15 grams of protein within an

hour after your activity, to help with the repair of

damaged muscle fibers.

Weigh yourself before and after your activity in

order to gauge your loss of fluids. Replace lost fluids

by gradually drinking 2–3 cups of water or a sports

drink for every 1 lb of weight lost.

Consume small amounts of salty snacks, such as

crackers and pretzels, to replace the sodium that

you lose in sweat.

Get the right kind of fuel in the tank

before, during, and after the outdoor

adventure sport of your choice

At a Glance — What to Pack

LENGTH OF YOUR ACTIVITY

1–2 Hours Half Day All Day/ Multiple Days

Easy

Moderate

Challenging

SIMPLE SNACKS AND MEALS FOR YOUR OUTDOOR ACTIVITY

BREAKFAST FOODS LUNCH FOODS DINNER FOODS TASTY LIQUIDS

Quick-cook hot cereals

with raisins

Oranges/apples

Dry cereal or granola mixed

with dry milk powder

Dried fruit

Rehydrated powdered milk

Almond butter mixed with

oats and honey

Water

Water

Sports drink (optional)

Snack

Sports drink

Water

Snack

Pita and tortillas

Trail mix, granola bars,

energy bars

Dried fruit, nuts and seeds

Crackers

String cheese, peanut butter,

tuna (in foil packets), jerky

Water

Snack

Sports drink (optional)

Sports drink

Water

Snacks

Sports drink

Water

Snacks and 1 meal

Quick-cook noodle soups

(e.g., ramen) and soups

made from mixes

Pasta and rice with dried

vegetables

Camp foods and mixes with

dried potatoes, rice, lentils,

and beans

Chicken breast or smoked

salmon in foil packets

Wide variety of freeze-dried

offerings

Water

Snacks and 1 meal

Sports drink (optional)

Sports drink

Water

Snacks and 1 meal

Sports drink

Water

Snacks and 1–2 meals

Hot cocoa

Teas

Powdered lemonade

Instant coffee

POWERBAR OPTIONS

Ironman Perform sports drink, developed by the sports nutrition experts at PowerBar

Energy bars and bites: PowerBar ® Performance Energy bar, PowerBar ® Fruit Smoothie Energy bar, PowerBar Harvest ®

Energy bar, PowerBar ® Nut Naturals Energy bar, PowerBar ® Triple Threat ® Energy bar, PowerBar ® Energy Bites

Energy gels and chews: PowerBar ® Gel, PowerBar ® Energy Blasts gel filled chews

Protein bars, bites, and powders: PowerBar ProteinPlus ® protein bar, PowerBar ProteinPlus ® 30g protein bar,

PowerBar ProteinPlus ® Bites, PowerBar ProteinPlus ® protein powder drink mix

Follow refrigeration and storage instructions of all food products, as directed on packaging.

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