What Should You Eat Before, During & After Training? A Guide to PowerBar Sports Nutrition

Eat a carbohydrate-focused meal or snack one to four hours before training, take 30–60 g of carbohydrate per hour during sessions longer than an hour, and have carbohydrate plus about 0.25–0.3 g of protein per kg of body weight (roughly 20–30 g for most adults) within a couple of hours afterwards. PowerBar’s bars, gels and drinks are designed to fit each of these stages.

Whether you train at a gym, run along the corniche or cycle at sunrise before the UAE heat builds, what you eat around your session shapes how well you perform and how quickly you recover. Get the timing wrong and you can hit a wall halfway through, feel flat the next day or struggle to build strength.

This guide breaks it down into three simple stages and shows where PowerBar sports nutrition fits in.

Sports nutrition at a glance

What is PowerBar?

PowerBar is a well-established sports nutrition brand. It is known for energy bars, energy gels and sports drinks built around the needs of runners, cyclists and triathletes, with products covering the period before, during and after exercise.

The range is not a replacement for real food. It is most useful when a full meal is impractical: in the car on the way to training, mid-session, or in the first minutes after you finish.

What should you eat before training?

Eat a carbohydrate-rich meal one to four hours before you train, then add a small carbohydrate snack in the last 30–60 minutes if you need it. Carbohydrate is your body’s main fuel for moderate to hard exercise, so starting with full glycogen stores helps you train harder for longer.

A few practical rules:

• Meal 2–4 hours before: choose carbohydrate-based foods such as rice, oats, bread, pasta or fruit, with a modest amount of protein.
• Keep fat and fibre lower close to training, since both slow digestion and can upset your stomach.
• Snack 30–60 minutes before: a banana, a small energy bar or a drink works well. Keep portions small.
• Hydrate early: start your session already well hydrated, which matters more in UAE heat.
• Test new products in training, never on the day of a race or an important session.

Where an energy bar fits: it is a convenient, portable pre-workout snack when you are short on time. Check the label for carbohydrate per serving and for any caffeine.

What should you eat during training?

For sessions under an hour, water is usually enough if you ate beforehand. For longer sessions, aim for 30–60 g of carbohydrate per hour to help sustain energy. Sports nutrition guidance from the ACSM and dietetic bodies sets this range for exercise beyond about 60 minutes.

• Under 45–60 minutes: water, and fuel only if you trained fasted or feel flat.
• 60–90 minutes: start taking carbohydrate from the first half hour, such as a gel or a sports drink.
• Over 90 minutes: take carbohydrate regularly, sip fluids often and include electrolytes if you sweat heavily.
• Very long or very intense efforts: you may need more than 60 g per hour, so speak to a sports dietitian.

Where gels and drinks fit: energy gels deliver carbohydrate quickly and are easy to carry on a run or ride. Sports drinks supply carbohydrate, fluid and electrolytes together, which makes them useful when you are sweating a lot.

What should you eat after training?

Have carbohydrate and protein within a couple of hours of finishing, then eat a proper meal. Carbohydrate refills the glycogen you used, and protein supplies the amino acids your muscles need to repair and adapt.

Sports nutrition guidelines suggest that when you need to recover quickly, such as training again within about 4 hours, you can aim for about 1.0–1.2 g of carbohydrate per kg of body weight per hour in the early recovery period, along with 0.25–0.3 g of high-quality protein per kg.

For a 70 kg person, that works out to roughly 70–84 g of carbohydrate per hour and about 18–21 g of protein. If you are not training again soon, you do not need to be this aggressive. A normal balanced meal is enough.

• Within 30–60 minutes: a protein bar, recovery drink or snack if a meal is not possible.
• Within 2 hours: a balanced meal with carbohydrate, protein, some healthy fat and vegetables.
• Replace fluids: drink to replace what you sweated out, and include electrolytes after long or hot sessions.

Hydration and training in the UAE heat

Fluid matters as much as food. Dehydration makes exercise feel harder and can reduce performance, and in UAE conditions you can lose a lot of fluid quickly.

• Drink steadily through the day rather than all at once before training.
• Weigh yourself before and after long sessions; the weight you lose is mostly fluid you need to replace.
• Add electrolytes for sessions over an hour or when you sweat heavily.
• Train in the cooler early morning or evening where you can, and slow down in extreme heat.

Sample fuelling plans by session type

These are general examples. Adjust to your body size, goals and how you feel.

Common sports nutrition mistakes

• Trying new products on race day, which can upset your stomach
• Skipping fuel before or during long sessions, then hitting a wall
• Eating high-fat or high-fibre food right before training
• Relying on bars or gels instead of regular balanced meals
• Forgetting fluids and electrolytes in hot conditions
• Taking too much caffeine from several products at once

How to choose the right PowerBar product

Before you buy, read the label:

1. Carbohydrate per serving: this tells you how many you need per hour.
2. Protein content: higher for recovery products, lower for in-session fuel.
3. Caffeine: some products contain it, so check the amount and avoid doubling up.
4. Sodium and electrolytes: useful for long or hot sessions.
5. Allergens and ingredients: check for milk, soy, nuts or gluten if relevant to you.
6. Texture and flavour: you are more likely to use a product consistently if you like it.

Start with one product at a time during normal training, so you know how your stomach handles it.

Frequently asked questions

Do I need sports nutrition for a 45-minute workout?

Usually not. A normal meal beforehand and water during the session are enough for most workouts under an hour. Sports nutrition products become more useful for longer, harder sessions or when you cannot eat a proper meal.

Can I train on an empty stomach?

You can for short, easy sessions, but harder or longer training generally goes better with fuel. If you prefer training early, a small easy-to-digest snack can help without sitting heavily in your stomach.

How much protein should I have after training?

A common guideline is about 0.25–0.3 g of protein per kg of body weight soon after training, which is roughly 20–30 g for most adults. Your total daily protein matters more than any single serving.

What is the difference between an energy bar and a protein bar?

Energy bars are higher in carbohydrate and designed to fuel exercise, while protein bars contain more protein and suit recovery or snacking. Check the label, since formulas vary between products.

Are energy gels safe to use regularly?

Energy gels are designed for use during longer exercise and are generally fine in that context. Take them with fluids, follow the pack instructions and speak to a doctor or dietitian if you have a medical condition such as diabetes.

Final thoughts

Good sports nutrition is simple: fuel up before, keep energy topped up during longer sessions and refuel afterwards. Choose foods and products you tolerate well, and practise your plan in training before it matters.

At Orofit, we help you find the nutrition and wellness products that fit your training. Explore our sports nutrition range in the UAE today, and speak to our team if you need help choosing.