Your pre-workout goal is to be fueled, hydrated and comfortable. Most people find that the right time for a pre-workout meal is two to four hours beforehand. Your pre-workout meal should be high in carbohydrates to top off muscle fuel stores, moderate in protein and relatively low in fat and fiber for quicker digestion.

For early morning workouts or to further top off fuel supplies in the hour before your workout, eat some or all of carb-rich, low fat POWERBAR® Performance bar or POWERBAR® Gel.

Drink an extra 16oz. two to three hours before exercise. Choose water, juice or POWERBAR® Endurance sports drink. Check hydration status by looking at urine color-light color, like lemonade, is the goal. If dark, like apple juice, drink additional fluids.

• POWERBAR® Performance Bar
• POWERBAR® Gel

Consuming 30g to 60g of carbs per hour is proven to boost endurance performance (exercise over an hour). For serious training or competition, the research proven carb blend in POWERBAR® Gel and POWERBAR® Endurance has been shown to be delivered to an utilized by muscles at up to 90g per hour to help conserve glycogen stores. Of course, fueling regularly and frequently is best but takes conscious effort and practice.

• POWERBAR® Endurance 
• POWERBAR® Gel

Recovery is an essential component of your training program and nutrition plays a crucial role in activating the body's recovery process. 30g-60g of fast absorbing carbs combined with protein within the first 60 minutes after exercise, jumpstarts the muscle recovery process and can be repeated over the next few hours for maximum muscle refueling.

Approximately 16-24oz. of fluid needs to be consumed for every pound of weight lost to accomplish rehydration. Sodium, the key electrolyte lost in sweat, helps rehydrate more efficiently. POWERBAR® Recovery sports drink is a convenient way to jumpstart muscle recovery while rehydrating at the same time.

• POWERBAR® Recovery Drinks
• POWERBAR® ProteinPlus™