POWERBAR Playbook Series | U.S. Version - PowerBar.Com

USE A SPORTS DRINK OR ELECTROLYTE DRINKINSTEAD OF PLAIN WATERPowerBar Playbook Series | Sports Nutrition For BasketballA sports drink that provides carbohydrates, fluids, and sodium, such asPOWERBAR ® ENDURANCE sports drink, is a better option when youare training or playing than plain water. The advantages are many. First,a sports drink provides carbohydrates to fuel your muscles. Second,athletes freely consume more fluids when their hydration beverage isflavored, as is the case with a sports drink. Third, sodium and carbs in asports drink cause the fluid in the beverage to be absorbed more quickly.The sodium also helps maintain your drive to continue drinking fluidswhen playing, which is crucial to meeting your fluid needs. Finally, the sodiumhelps you retain the fluid that you’ve consumed. Conversely, drinkingplain water doesn’t refuel muscle, it tends to satisfy your thirst beforeyour fluid needs have even been met, and it can lead to the elimination offluids, via urination, even though you’re still not fully rehydrated.If you’re at a shoot-around or a warm-up before a game, or you know thatpractice is going to be light and you won’t be needing extra carbohydratesor calories, try an electrolyte beverage such as POWERBAR ® ELECTROLYTES.Here again, the flavor and sodium will help to drive fluid consumption, andthe sodium will also help you retain those fluids.Another practical option for getting carbohydrates, sodium, and fluid is toconsume an energy gel every 20–45 minutes or so and wash it down withplain water. But make sure to choose an energy gel that provides sodiumalong with carbohydrates such as a POWERBAR ® GEL. If you prefer variety,you can switch between a sports drink and the energy gel plus watercombination to rehydrate and refuel.GET A JUMP START ON RECOVERYYou’ve just finished a tough early-season practice, or maybe the first ofback-to-back games in a tournament, and you are tired. All you want todo is sit down somewhere, elevate your legs, and rest. As tempting as thatis, first things first: If you are playing or practicing again soon, it will payto get the jump on recovery nutritionally. Your body is ready to start therecovery process just as soon as you step foot off that court. But to getgoing on recovery, you need to get the necessary nutrients. That includescarbohydrates to restore depleted glycogen stores, protein to repair andbuild muscle tissue, and fluids and sodium to rehydrate.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.9