8
Powerbar Key
Cavendish
...on food, diet and
sports nutrition!
Let’s set the scene – it’s the Thursday before the start of the 2009 Tour de France in the
Training Nutrition
“I am a huge fan of the
PowerBar sponsored Team Columbia-HTC camp. We caught up with Mark Cavendish
on food, diet and how he uses sports nutrition to help him train and race. PowerBar Ride Shots”
How do the P
Training Nutrition
owerBar products fit in with this?How effective do you find using a recovery How many grams of carbohydrate / calories
GrEAT For WINTEr TrAINING! The P
drink after training sessions? per hour do you aim to intake?
Mark, tell
owerBar products are an important piece of my
us about your approach to
The most important block of time is one hour
8.
PROTEINPLUS 80
%
DRINK
Per hour I take in at least 60g of Carbohydrates
nutrition in general during the block of
nutrition before, during and after training.
after training. I find it’s really important to in eating and drinks, approximately around
training leading up to a big stage race?
have a recovery drink to repair my muscles 300Kcals.
ProteinPlus 80% is the ideal drink for hard back to back sessions, turbo training or tough
I tend to eat very focussed so I am not carrying
and restore my energy. I personally always
i
e
xtra
am
weight
a
with
huge
me! I eat smaller
fan
portions
of
in
have the PowerBar Recovery drink after How do you space your feeding on climbs or
resistance work in the gym. Containing only 3.5g fat, the 80% high value protein content
general in that time and I try to consume less
the PowerBar Rideshots. They are a small
training or a race. particularly later in a stage when the tempo
is great for muscle building or for adding protein to our diet. its slow release also makes
treat, but also have the right energy you need in them at
fat. I also take in more fluids to make sure I
is cranked up?
am hydrated, especially for the Tour.
the same time.
Race Day Nutrition
I always have the same nutrition regime!
it ideal for recovery overnight – perfect when you train in the evenings. ProteinPlus 80%
Usually I eat every 20km, so every half hour.
How many meals per day do you eat? What do you eat before the start?
Towards the end I do use more of the PowerBar
Usually I have two bigger meals a day which I have breakfast 3 hours before the start.
has a smooth milkshake-like texture, whether mixed with milk or water.
Gels as this works best for me.
How effective do you find using a recovery
are breakfast and evening dinner and smaller Usually this is something light, usually cereals.
snacks around training. Immediately before the race I don’t have a big
What about after the race?
Lion Crisp (includes pieces of Lion bar - delicious!), Vanilla
drink after training sessions?
meal.
After the finish line I always have the Recovery
What foods in particular do you enjoy?
drink and a sandwich shortly after.
Actually I really love Italian food! Part of the What do you eat during the race?
700g jar PBPPJ70_ £19.99 23 servings = £0.87 / serving
The
reason why
most
I moved to
important
Italy was the good food
block
After the start
of
I have
time
either one
is
PowerBar
one
Gel
hour Thank you for the interview Mark!after training.
there. or half a PowerBar Performance bar every 20
i find it’s really important to have a recovery drink to repair
km.
How do the PowerBar products fit in with
my muscles and restore my energy
this? What about drinks? “The PowerBar products
10
The PowerBar products are an important
. i personally always have
I use the PowerBar Energize drink and water.
the P
piece of my
owerBar Recovery drink after
nutrition before, during and after I usually have the Energize drink a bit less
are an important piece
MBUk’s training. I am a huge fan of the PowerBar Ride concentrated than written on the jar, maximum
Most Wanted
9
training or a race.
Shots, they are a small treat but also have the 2 spoons in a 500ml bottle.
of my nutrition before,
“The best tasting
right energy you need in them at the same
during and after
time. How much do you drink per hour?
recovery drink ever to
Race Day Nutrition
That´s a good one, it really depends on training”
temperature and race speed, so it varies.
cross our desk.
And with 22.9g of What do you eat during the race?
protein per 100g, it
After the start i have either one PowerBar Gel or half a
certainly does the job.
109
PowerBar Performance bar every 20km.
Highly recommended.”
CYCLING WEEKLY How many grams of carbohydrate / calories
per hour do you aim to intake?
MPer hour arcel Wüsit take in at least 60g of Carbohydrates in food and :
Advertisement F
£
eature
drinks, approximately 300kcals.
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9.
ENERGIZE DRINK
10.
RECOVERY DRINK
“No stomach problems – not unheard Recovery is an often neglected yet vital
of with energy drinks – and no cloying component of any training programme.
aftertaste are big plusses. The new C2Max ideally taken within 30-60mins after
With
formula, with increased fructose, delivers the exercise, delicious Recovery mixes easily
PERFORMANCE BAR –
goods quicker than ever. That’s a thumbs-up with milk or water. it combines 65% FOR MAXIMUM ENERGY DELIVERY
from this tester.” CYCLING WEEKLY balanced carbs to rapidly replenish
PowerBar’s refreshing 2-in-1 electrolyte and glycogen stores, with 23% Trisource protein
8% improved
carbohydrate isotonic sport drink, mixes very mix. This special blend of whey, milk and
easily with water and contains the optimised soy proteins kickstarts rebuilding fatigued
endurance performance
C2max carbohydrate formula, vitamins, muscles and provides a sustained recovery.
minerals, 3 essential amino acids and a high includes glutamine and high levels of
on an average!
*
% of sodium. it is perfect for use before and vitamins and minerals to support and
during exercise to maintain optimum energy strengthen the immune system.
8 L I R I [ 4 S [ I V & E V $2 . " 9 G E V F S L ] H V E X I
and hydration levels. Q M \ G S R X E M R W E W T I G M E P V E X M S S J K P Y G S W I E R H
Berry, Lemon, Orange
Chocolate
J V Y G X S W I W S Y V G I W ( Y V M R K W T S V X M R K E G X M Z M X ]
1.4kg Jar PBENJ14_ £19.99
1.2kg Jar PBREJ12C7 £19.99
X L M W W T I G M E P Q M \ E P P S [ W X L I [ S V O M R K Q Y W G P I W
Makes 20 litres = £1.00 / litre
22 servings = £0.91 / serving
X S M R G V I E W I G E V F S L ] H V E X I E F W S V T X M S R F ] Y T
X S [ L I R G S R W Y Q I H V I K Y P E V P ] 7 G M I R X M ´ G
385g Jar PBENJ385_ £6.99
385g Jar PBREJ385C7 £8.99 W X Y H M I W W L S [ X L M W E P P S [ W J S V P S R K I V P E W X M R K
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