Sport Nutrition Club
with Sports Supplements from Herbalife
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Fuel for Sport

For fast fuel before and during exercise you need carbohydrates: best taken approx 30 mins before exercise. Different types of carbohydrates are absorbed into the body at different speeds:
* glucose (from cane sugar and sugary drinks) - absorbed and used quickly. Ideal energy source for sprint sports - sprint running, sprint distance swimming.
* fructose (from fruit and fruit juices) - metabolised in your liver and distributed around your body as needed. Ideal for sports requiring sustained energy
How?
Sprint sports — sprint running, sprint-distance swimming
You need immediate energy - best provided by a fast absorbing carbohydrate source taken roughly 15 minutes before event starts. Liquids and gels are more easily absorbed than solids.
Hydration is vital but in sprint sports this needs to be balanced against the discomfort of carrying large amounts of liquid in your stomach during your race. Drink fluid in small sips before your event to allow it to absorb fully into your body.
Preparing for sprint event - ensure you have eaten a healthy nutrient rich meal pre race - but not within 1 hour of the race. Top-up your glycogen stores 15 minutes before the race with a healthy source of carbohydrates, like Herbalife H³O Pro™ (sipped slowly and mixed in 250ml of water).

Endurance sports — marathons, triathlon, cycling
Choose a slower-absorbing source of carbohydrates and you may need to 'top up' your energy levels during event.
Preparing for endurance event - Formula 1 shake in porridge oats (up to 1 hour before) or in fruit juice (up to 30 minutes before) gives you complex carbohydrates, protein and nutrients and sustained energy.
Isotonic drinks match the electrolyte level of our body, which can speed up absorption and aid hydration - such as Herbalife H³O Pro™ and also a good source of healthy carbohydrates, to keep your muscle glycogen levels topped up when your initial supply of energy is running low.

Team sports — football, hockey, basketball, tennis
Similar approach to endurance sports. You should ensure your fluid, electrolyte and energy levels are topped up regularly. A isotonic drink with a source of healthy carbohydrates, like Herbalife H³O Pro™, is ideal.

Refuel for Sport

Refuel immediately after exercise to replace the glycogen in your muscles. There is a 15–30 minute window after exercise where your muscles' 'fuel tanks' are more receptive to being refilled.
How?
15- 30 minutes after exercise, take Formula 1 shake mixed in fruit juice or Protein Bars to replace glycogen. Both of these are also a good source of protein so your body can begin its repair process immediately.

Hydrate for Sport

You should be drinking water every 15 minutes during exercise. A 2% drop in hydration causes a 10% drop in performance.
How?
You need 1 litre of water per 1000 calories burned during exercise. see fuelling

Repair for Sport

1–2hrs after exercise you need protein to repair your body. Exercising damages your muscle tissue but muscles naturally repair themselves and grow stronger.
Protein is needed for muscle repair. Protein is broken down into amino acids and used to make new cells. Every second, approx. 5 million cells die and are replaced in our body, and the speed of cell death and renewal increases with exercise.
A quality source of protein is vital.
How?
Between 90 - 120 minutes after exercise:
For athletes - experts recommend around 1.5 grams of protein per 1 kilogram of body weight per day
For strength training - up to 2 grams of protein per 1 kg body weight per day
A Formula 1 shake mixed in Soya milk with protein powder supplement added can supply these amounts of protein.

Recover from Sport

Take daily while exercising - antioxidants to help neutralise free radicals produced during exercise. The average person takes 48–72 hrs to recover from exercise.
Keys to faster recovery:
* Antioxidants can reduce muscle cell damage by removing lactic acid from muscles more quickly and neutralising free radicals, the benefits of which are reduced recovery times and a more powerful immune system. Antioxidants are found in many Herbalife supplements - RoseOx, Schizandra Plus, Niteworks®.
* Niteworks aids lactic acid removal from muscles so speeding recovery.
* Tang Kuei can help keep your muscles mobile.
* Deep sea marine fish oils can help keep your joints well-lubricated plus support heart and improve circulation. Try Herbalife Herbalifeline®,
 
How?
Within 30 minutes of finishing exercise, take a Schizandra and a RoseOx with your refuelling shake. Add Tang Kuei for tight muscles, Niteworks for lactic acid movement, Herbalifeline for joints.