CAN I STILL USE POWERBAR® PRODUCTS AFTER THE BEST BEFORE DATE (BBD) HAS PASSED?

The best before date represents the date during which food or a product (if stored correctly) can be consumed without any noticeable or essential changes to the taste or quality, or with any risk to health. As this is a best before date, and not an expiry date, it is possible that the product could still be suitable for consumption after the stated date. However, as manufacturers we cannot guarantee the quality of our products if they are consumed passed their best by date. The expiration of the best before date cannot only affect the taste, appearance and the microbial decay of food it can also affect its effectiveness.

WHAT IS THE OPTIMAL NUTRITION FOR ENDURANCE ATHLETES, OR DOES IT DIFFER FROM PERSON TO PERSON?

Every athlete needs a healthy and varied diet tailored to their individual requirements. Factors like managing your weight effectively, i.e. optimising the ratio of muscle mass and body fat and training scheduling have a strong influence on your daily energy requirements. This will also influence the ratio of the macronutrients - fat, carbohydrates and protein - in your diet.

WHAT ARE THE MOST COMMON NUTRITION MISTAKES DURING TRAINING AND COMPETITION?

A common mistake during activity, alongside a sub-optimal fluid strategy, is either the wrong timing or the wrong amount of carbohydrate ingestion, which varies greatly depending on the main goal of training or duration of competition. One of the main determinant of successful endurance performance at the highest level is a continuous ingestion of carbohydrates, and the right amount and timing should be individually pre-determined during training leading up to the event.

DOESN’T CAFFEINE DEHYDRATE YOU DURING EXERCISE?

There is no scientific evidence showing that moderate caffeine consumption (< 5 mg/kg of body weight) during exercise has a negative impact on hydration levels, or that it causes dehydration at all.

“AFTER 30 KILOMETRES I'M USUALLY COMPLETELY EMPTY" – HOW CAN THIS BE AVOIDED IN A COMPETITIVE SITUATION (MARATHON)?

You should recreate racing conditions during training, so you learn WHAT and WHEN to drink/eat during a race. This will allow you to avoid being confronted with any unpleasant surprises or negative symptoms due to low blood-sugar levels. It is beneficial to eat sufficient amount of carbohydrates in the last days prior to a competition (pasta, bread, dried fruits, etc.) to ensure you have well-filled glycogen stores in your body's muscles. In addition, the best preparation involves eating the correct types and amount of food in the last few hours leading up to a race.

HOW MANY GELS DO YOU NEED DURING A MARATHON

That's a very individual decision, but you should definitely try how many you might need during training in the months leading up to the event. As a rule of thumb though, depending on each person's tolerance, a carbohydrate intake of up to approx. 60g per hour (e.g. 1 POWERGEL® every 30 minutes) is a sensible amount for a marathon. And remember it is also important not to neglect your fluid strategy.