Nutrition Info


  • 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

  • Bonked? Have 200mL Coke or 1 gel and alternate this every 15 minutes until you feel better
  • Stomach troubles? Usually caused by using products with high protein additives or too many gels
  • Stick to foods and drinks that you tolerate and know well, and that have minimal additives
  • Avoid protein supplements during events
  • Save caffeinated products for the last 3rd of an event

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


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


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


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
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