THE RIGHT WAY TO PREPARE!

You should be fully energized and hydrated before activity. It makes no difference if you are jogging one lap of the track or doing a triathlon.

2 - 4 HOURS BEFORE

Experienced athletes prefer to eat two to four hours before doing any sport. The meal contains predominately carbohydrates and some protein, with little fat and dietary fibre. This fills the fuel tanks for the muscles, stabilises the blood sugar level and avoids gastrointestinal discomfort. The recommended supply of carbohydrates in this last meal is around 2g per kilo of body weight.

It also makes sense to drink plenty of water or isotonic drinks to make sure that your body is well-hydrated but still has time to get rid of surplus liquid.

1 HOUR BEFORE

At this point, boost your fuel supplies with a carbohydrate rich snack. Around 0.8g carbohydrate per kilo of body weight has proved to be ideal. The PowerBar performance bar is the perfect way to achieve this.

THE PERMANENT PERFORMANCE KICK!

The supply of carbohydrates during the activity gives your body the extra energy you need to avoid "hitting the wall". Older guidelines recommend 30-60g of carbohydrate an hour - this is best suited to endurance activities that last no longer than 1.5-2 hours.

However for longer periods of activity, current research recommends an increased level (60-90g) of carbohydrates per hour is required for maximum performance. These levels can only be achieved by using 2:1 ratio of glucose-fructose. The new PowerBar C2MAX provides this exact mixture.

Picture caption ' PowerBar products with C2MAX enable you to take the exact quantity of carbohydrate that you need.

REGENERATION IS MORE THAN JUST RESTING!

GIVE YOUR BODY TIME TO REFUEL

Repeated cycles of muscle loading and muscle adjustment are required to increase muscle performance. Training involves placing your muscles under stress - making them work harder than they are used to.

Regeneration is when you give your muscles the nutrients and rest that they need to adjust themselves to the new level of performance. Repeated cycles of loading and adjustment in the right amounts make you faster and stronger. Successful regeneration involves refilling the glycogen stores and rebuilding the muscle tissue. The body needs carbohydrates and proteins to do this - and the sooner it gets them after exercise, the more effectively it can use them.

EAT DURING THE FIRST 30 - 60 MINUTES AFTER EXERCISE!

This is a very short period of time and after running, cycling, or other activities, this is typically a phase when you are exhausted and not necessary in the mood for eating. Yet this is the optimum time for the maximum building and regeneration of muscle. Scientific studies have shown that the body is practically capable of absorption up to 60 minutes after sporting activity, and therefore the glycogen stores can be filled more quickly than normal.