SIMPLE SNACKS AND MEALS
hile some athletes love to play to If you are hauling your own snacks and meals,
packed audiences, others prefer the best choices are lightweight, energy-packed,
the solitude and satisfaction that good-tasting, and quick-to-prepare items (see
tables inside for ideas).
come with adventurous outdoor
There is a tremendous variety of tasty, easy-
pursuits such as hiking, rock climbing, to-prepare, freeze-dried meal options from which
backpacking, kayaking, and canoeing. It’s to choose, but they can be expensive. You’ll
the thrill of self-reliance combined with want to augment these with dehydrated foods,
to minimize the weight that you are carrying.
the majesty of Mother Nature that is so
Grains, pasta, and potato flakes are already
compelling. It clears the mind and gets dehydrated. You can also prepare or buy
the heart pumping. These activities are no dehydrated fruits and vegetables.
less athletic than many traditional sports. Package individual meals in plastic bags prior
Burning lungs, aching forearms, and wobbly to departing, and discard the packaging except
for the cooking instructions.
legs are just as inherent to these pursuits as
Use squeeze tubes for items like peanut
they are to many others — with the added butter and syrup.
spectre, however, of mortal danger lingering
Double bag powder items to prevent spills.
over every step, ascent, or stroke.
Bring non-refrigerated items for longer treks.
Bring small packets of olive or canola oil for a
But you can’t live on adrenaline alone — concentrated source of calories.
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
PowerBar offers a variety of simple, nutritious, and convenient products
enough — let our guide help you limit your designed with outdoor adventure sports in mind.
risks and enhance your overall performance.
Information presented in this pamphlet is intended to impart general fitness, nutrition and health information.
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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.
NUTRITION & HYDRATION FOR OUTDOOR ADVENTURE SPORTS learn | train | share @ WWW.POWerBar.cOm
BEFORE HEADING OUT Get the right kind of fuel in the tank
Start hydrated by consuming 2–3 cups of fluids
(water or sports drink) a few hours before you before, during, and after the outdoor
adventure sport of your choice
Keep on drinking fluids, as needed, before your
activity starts — especially when conditions are
hot or humid.
Eat a carbohydrate-based, moderate-protein meal
at a Glance — What tO PacK
2–4 hours before your activity if feasible. Avoid LENGTH OF YOUR ACTIVITY
slow-to-digest, fatty and high-fiber foods before-
hand if your planned activity is intense.
1–2 Hours Half Day All Day/ Multiple Days
For early-morning starts, or when time is short, Easy Water Snack Snacks and 1 meal
go for an easy-to-digest, carb-based snack Sports drink (optional) Sports drink (optional)
30–60 minutes beforehand.
Water Sports drink Sports drink
Moderate Sports drink (optional) Water Water
WHILE YOU ARE OUT THERE Snack Snacks Snacks and 1 meal
Drink small volumes of fluid every 15 minutes or Sports drink Sports drink Sports drink
so — start early during your activity. Challenging Water Water Water
Snack Snacks and 1 meal Snacks and 1–2 meals
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 simPle snacKs anD meals FOr YOUr OUtDOOr actiVitY
option than plain water. BREAKFAST FOODS LUNCH FOODS DINNER FOODS TASTY LIQUIDS
No access to fluids? Carry your own in sports Quick-cook noodle soups
bottles or use a hydration pack — freeze them the Quick-cook hot cereals
Pita and tortillas (e.g., ramen) and soups Hot cocoa
night before. made from mixes
For activities of a few hours or less, at a leisurely Oranges/apples
Trail mix, granola bars, Pasta and rice with dried
pace, you generally don’t need to refuel as you go. energy bars vegetables
Instead, focus on hydration. Camp foods and mixes with
Dry cereal or granola mixed
For activities of a few hours or more, at a more Dried fruit, nuts and seeds dried potatoes, rice, lentils, Powdered lemonade
with dry milk powder
vigorous pace, consume small amounts of carb- and beans
based snacks frequently to refuel. Chicken breast or smoked
Dried fruit Crackers Instant coffee
salmon in foil packets
WHEN YOU ARE DONE Rehydrated powdered milk
String cheese, peanut butter,
tuna (in foil packets), jerky
Wide variety of freeze-dried
Rapidly replenish muscle fuel reserves by consum-
ing a carbohydrate-based snack or meal within 30 Almond butter mixed with
minutes of finishing. oats and honey
Consume at least 15 grams of protein within an
hour after your activity, to help with the repair of POWERBAR OPTIONS
damaged muscle fibers. Ironman Perform™ sports drink, developed by the sports nutrition experts at PowerBar
Weigh yourself before and after your activity in Energy bars and bites: PowerBar® Performance Energy bar, PowerBar® Fruit Smoothie Energy bar, PowerBar Harvest®
order to gauge your loss of fluids. Replace lost fluids Energy bar, PowerBar ® Nut Naturals Energy bar, PowerBar® Triple Threat® Energy bar, PowerBar® Energy Bites
by gradually drinking 2–3 cups of water or a sports
drink for every 1 lb of weight lost. Energy gels and chews: PowerBar® Gel, PowerBar® Energy Blasts gel filled chews
Consume small amounts of salty snacks, such as Protein bars, bites, and powders: PowerBar ProteinPlus® protein bar, PowerBar ProteinPlus® 30g protein bar,
crackers and pretzels, to replace the sodium that PowerBar ProteinPlus® Bites, PowerBar ProteinPlus® protein powder drink mix
you lose in sweat. Follow refrigeration and storage instructions of all food products, as directed on packaging.