Although providing your body with fuel prior to workouts is essential for optimal performance, you should not neglect your post-workout nutritional needs. Strenuous exercise expends your body's stored energy and can promote breakdown of muscle tissue, so you should consume a post-workout meal to ensure proper recovery. PowerBars can be helpful for workout recovery, although the nutritional profile may not be ideal, depending upon your workout.
Calorie Content
PowerBars are relatively low in calories as each contains only 230 calories. If you have a particularly strenuous workout, PowerBars may not be sufficient for supporting recovery, as many activities burn more than 230 calories. For example, an hour of running at 8 mph burns nearly 1,000 calories, while an hour of jumping rope burns 730 calories.
Carbohydrate Content
One feature of PowerBars that may make them an effective choice for post-workout recovery is the high carbohydrate content. Each PowerBar provides 45 g of carbohydrates, a nutrient that provides your body with energy. Nutrition researcher Dr. John Berardi suggests consuming 0.8 g of carbohydrates per kg of body weight for post-workout recovery. Thus, one PowerBar is adequate for someone who weighs 56.25 kg, or about 124 lbs. PowerBars are low in fiber, with 3 g per bar, which is beneficial for workout recovery; fiber slows down digestion, and delaying the delivery of nutrients to your body may hamper recovery.
Protein Content
PowerBars are relatively low in protein, so they may not be ideal for workout recovery. Dr. Berardi suggests consuming 0.4 g of protein per kg of bodyweight following training sessions. One PowerBar offers just 10 g of protein. According to Dr. Berardi's calculation, this amount would be appropriate for someone who weighed 25 kg, or 55 lbs. Meanwhile, research from the December 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" suggests that consuming 20 g of protein -- twice the amount contained in a PowerBar -- may maximize muscle recovery after exercise.
Fat Content
PowerBars are low in fat, with 2g per bar, and this is one reason why the bars are low in calories. Fat provides 9 calories per gram, so it is a more potent energy source than carbohydrates or protein, which provide 4 calories per gram. Fat can be beneficial for a number of fitness goals, so you may wish to include fat -- particularly omega-3 fatty acids, found in fish and olive oil -- in your post-workout meals. A study from the October 2010 issue of the "Journal of the International Society of Sports Nutrition" found that omega-3 fatty acid supplementation could enhance both fat loss and muscle gain.
References
- LIVESTRONG.COM MyPlate: Calories in Chocolate (PowerBar)
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- JohnBerardi.com; The Importance of Post Workout Nutrition; Dr. John M Berardi, Ph.D.; April 2002
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen et al.; December 2010
- "Journal of the International Society of Sports Nutrition"; Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition and Salivary Cortisol in Healthy Adults; E.E. Noreen et al.; October 2010
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