Nutrition Info
Pre-Training
- Have a Low GI carbohydrate snack, such as 1 Em’s Power Cookie, piece of fresh fruit and 500ml nuun (sugar-free electrolyte replacement)
During Training
- Recommendations are 80g carbohydrate/hour regardless of body size. More is OK as long as you can tolerate this
- For sessions < 90 minutes 1 bottle of sports drink or electrolyte replacement, such as nuun is perfect
- For sessions > 90 minutes follow Em’s Anti-Bonk Guide
Em’s Anti-Bonk Guide
This guide spreads your carbs between a variety of sources so you get quick energy as well as a slow-release effect from Em’s Products
Food and Fluid | Grams Carb | Consume everything on this list every hour |
Em’s Power Cookies | 17-23g | 1 Em’s Power Bite or 1/2 big Em’s Power Cookie or Bar |
Sports gel or sports gummies, or 1 medium banana or 1 serving dried fruit | 20-25g | 1 every hour. Change up the choices so to add variety and avoid over-loading on gels which can cause stomach upset |
750mL Sports drink | 40g | 1x 750 mL bottle/hour to meet min. fluid recommendations of 200-300 mL/15-20 mins |
Additonal Notes: | ||
500mL nuun | 0g | Add nuun as needed if extra fluid is required. If ONLY using nuun (no sports drink), then ADD 1x Em’s Power Bite AND 1x gel every hour to make up the carbs |
200mL Coke or caffeinated sports gel | 20g – 25g | Add Coke and change to caffienated gels in the last 3rd of an endurance event. Incorporate into the gel/gummie/fruit list as needed |
Troubleshooting
Following Em’s Anti-Bonk Guide will keep both your stomach and taste buds happy! For specific advice, seek professional help from a good Sports Dietitian. |
After Training Recovery
- Within 30 minutes have 1.2 g carb/kg body weight + 10-20g protein
- i.e.) 70 kg person = 84g carb + 10-20g protein
Em’s Recovery Smoothie: 2 frozen bananas, 400mL rice milk, 2 Tbsp. natural peanut butter, handful brazilnuts and 1 Tbsp. honey = 87g carb, 15g protein
- Follow this up with a main carbohydrate meal. Em’s favourites are veggie wholemeal pasta w/olives and nuts, bean and veggie burritos, falafel wraps, or a spicy curry w/brown rice
Hydration
Sports drinks provide additional carbohydrate and electrolytes which aid fluid retention. Aim for 200-300mL fluid per 15-20 minutes of exercise.
Em’s Nutrition Classroom – General Everyday Eating
Carbohydrate 60% daily energy or kJ:
- Fuel for all sports including strength, power and endurance
- Provides essential vitamins, minerals, antioxidants, phytochemicals and dietary fibre for long term health and cancer prevention
- Carbohydrates are turned to blood glucose which drives metabolic systems during exercise
- Glycogen stored in the muscles and liver is used for prolonged activities
- Eat wholesome, unprocessed sources such as whole grain products, legumes and all vegetables and fruits
- Sports drinks, gels, dried/tinned fruits, sweets and other more processed snacks help bolster energy on big training days, but limit these if not exercising a lot
Protein 10-15% daily energy or kJ:
- Repairs muscles and helps transport sugar back into cells for recovery
- 1.3-1.7g protein/kg body weight per day is ample for all athletes
- Em advocates plant-based protein sources – nuts and seeds, all whole grain products, starchy vegetables, beans/pulses, fermented soy
- Don’t be tempted by high-protein diet fads; Em suggests to “stop eating junk” rather than going on extreme diets
Fat 30% daily energy or kJ:
- Provides energy, fat soluble vitamins, and essential fatty acids which keep body cells healthy
- Try to get most of your fat from healthy, plant-based sources like nuts, seeds, avocado, coconut, dark chocolate, olive oil and seed-based oils
- Flax seed is high in omega-3-fatty acids
- Avoid greasy and processed junk food
Usage Guide for Em’s Products
Sport | During | After (within 30 mins) |
For a quality workout, always include 1 Em’s Power Cookie or Bar 1-4 hr before exercise | ||
Triathlon short course | Nil | 1x Cookie or Bar |
All endurance events longer than 3 hours | 1 Cookie/Bar every 2 hours
OR 1 Power Bite every 45 minutes |
Follow recovery guide |
Rowing/kayaking regattas | 1x Cookie/Bar between races | 1 x Cookie or Bar |
Ball and racquet sports comps | 1x Cookie/Bar between sets if
> 3h match |
1x Cookie or Bar |
Athletics comps | 1x Cookie/Bar between
Events |
1x Cookie or Bar |
Climbing, tramping, hunting or fishing | 1x Cookie/Bar per 2-3 hr | Regular meal |
Hanging out at the café | 1x Cookie with a long black | n/a |
Em’s Power Cookies Energy
- Low glycaemic index rolled oats
- Em’s Power Cookies & Bars are high energy and sustain blood sugar levels for energy that lasts, no matter your sport
- Sustained energy foods are appropriate for both sports nutrition and snacking needs
- Balanced sports nutrition products with a moderate fat and protein content
- Easy to eat and digest while under exertional stress
- Do not cause stomach problems because of the rolled-oats, easy digestibility and natural ingredients
Health Conscious and Ethics
- Sustained Energy Release
- All Natural Ingredients
- No Preservatives
- Natural sugars
- Chocolate Cranberry Craze is made with Gluten Free ingredients
- Peanut Chocolate Bomb Bar is wheat-free
- No soy proteins or soy fillers
- We advocate for GE Free ingredients
Weight Conscious
- Weight conscious people or people with Diabetes need to follow a healthy meal plan and exercise daily
- Em’s Products are appropriate snacks because of the sustained energy release which prevents binge eating
- Never starve yourself by dipping below 8360 kJ or 1600 kcal/day
- Em’s Power Cookies & Bars have about 1200 kJ or 300 kcal each, so they can easily fit into any kJ controlled plan
- For those with Diabetes, we recommend to learn about carbohydrates and set targets each day to help with portion control, consistent eating and blood sugar control
- A Registered Dietitian or Nutritionist can help you with meal planning
- The key for blood sugar and weight control is carb-consistency: Em’s Products are high in carb (45-50g total carb/cookie or bar) and it is OK to eat that, as long as you account for it in your carb-targets for that meal or snack
- Have half a cookie or bar for AM tea, then the other half for PM. Or use Em’s Power Bites for snacks which provide about 17g carb/serve
Food Allergies/Intolerances
- Wheat flour (excluding Peanut Chocolate Bomb and Chocolate Cranberry Craze)
- Eggs (excluding Peanut Chocolate Bomb and Chocolate Cranberry Craze)
- Dairy (Peanut Chocolate Bomb and Chocolate Cranberry Craze have only traces in the real dark chocolate)
- May contain traces of Nuts due to the manufacturing facility
- Soy Lecithin in the real dark chocolate; this is unavoidable
- Fragments of date stones very occasionally may be present
Shelf Life of Cookies and Cookie-Bars
- All of Em’s Products have a shelf life of 12 months, or longer if refrigerated or frozen
- Our expiry dates are “best before” which means it is safe to eat once expired, but we cannot guaranatee the quality