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Bars & Drinks by Antoine Trépant & Natalia Lugliani Bars & Drinks Nutrition Bars Nutrition Bars • • • • • • • Calories 230 Calories from Total Fat 2.5g Total Carbs 45g Sugars 20g Potassium 110mg Protein 9g • • • • • • • Calories 180 Calories from Fat 40 Total Fat 4.5g Total Carbs 24g Sugars 12g Potassium 105mg Protein 10g Nutrition Bars • • • • • • Calories 188 Calories from Fat 36 Total Fat 4g Sodium 141mg Potassium 87mg Total Carb 22g *of which 2.5g of those carbs are "Net Impact Carbs" • Protein 21g • • • • • • • Calories 200 Calories from Fat 60 Total Fat 6g Sodium 190mg Potassium 150mg Total Carbs 22g Protein 15g Nutrition Bars Pros Cons • Fortified with a variety of minerals and vitamins • Lightweight, easy to pack, convenient, portable for long activities • Can be used as a “supplement” to an overall nutrition plan • Energy replenishment • Helps enhance muscle glycogen repletion after exercise • Not regulated by the FDA • Won’t necessarily improve performance • Will not magically help you loose weight • Tend to be expensive • Possible added supplements like caffeine, ephedra or other herbal stimulants • Highly fortified bars can cause gastrointestinal distress • Not a meal themselves Sports Drinks 3 Categories of Sports Drinks: • Hydration Drinks • Energy Drinks • Recovery Drinks Hydration Drinks • Purpose is to get fluid in quickly • Have a low carbohydrate content • Have a high sodium content and electrolytes to correct dehydration • Useful for shorter periods of exercise, for pre-race hydrating, or for maintenance of hydration (but not energy) over a longer time period • Keep your blood glucose levels constant if sipped at regular intervals ( Isotonic properties) • 6 to 8% of glucose is the appropriate content for a hydration drink • Small quantity of salt • Can be consumed in lower quantities than water while hydrating evenly Energy Drinks • Designed to primarily replenish lost glycogen and to provide immediate or rapid blood glucose • Compromises hydration for energy • Usually contain vitamins, amino acids, large doses of sugar, and about as much caffeine as a cup of coffee • Not to be consumed during exercise because the caffeine and high sugar concentration slow the body’s ability to absorb water • "They are a stimulant more than they are energy.” • Good for long efforts such as Iron Man or marathon but one must still hydrate himself with other hydration fluids Recovery Drinks • Designed to rebuild glycogen in the depleted muscles and liver as fast as possible after exercise • They contain the proper elements of any proper recovery protocol: carbohydrates, protein, fluids, sodium and potassium • Restores electrolytes (sodium & potassium) lost during exercise, helping to avoid muscle cramps • Contain rapidly-absorbed carbohydrates that reconstitute your glycogen and branched-chain amino-acid reserves to help restore muscle tone and mass Sports Drinks Pros • Customized to your needs • Have many purposes: hydration, recovery & energy • Exist in MANY flavors Cons • Negative effects when diluted (ex: VodkaRed Bull) • Expensive • Compromise some benefits for others (ex: hydration & energy)