Nutrition in Sports Facts
Sports Nutrition Performance UK
Fuel for Nutrition in Sports
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 to give best performance:
- Glucose (from cane sugar and sugary drinks). Glucose is absorbed and used
quickly. Ideal energy source for sprint sports - sprint
running, sprint distance swimming.
- Fructose (from fruit and fruit juices). Fructose is metabolised in your liver
and distributed around your body as needed. Ideal for sports
requiring sustained energy.
How to Fuel for sports?
such as sprint running, sprint distance swimming
immediate energy and this is 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
Preparing for sprint event
. Ensure you have eaten a healthy nutrient
rich meal before race/ event and at least 1 hour before the race or event.
Top up your energy fuel glycogen stores 15
minutes before the race with a healthy source of
carbohydrates, like Herbalife
H³O Pro™ isotonic electrolyte drink
(sipped slowly and mixed in 250ml of water).
Endurance sports such as marathons, triathlon, cycling
Choose a slower-absorbing source
of carbohydrates for endurance sports and may need
to 'top up' your energy levels during event.
Preparing for endurance event.
One hour beforehand you could mix Herbalife Formula 1 shake in porridge oats
or a liquid option at least 30 minutes beforehand of
in fruit juice. These would supply
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 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 such as football, hockey, basketball, tennis
Team sports nutriton needs a similar approach to endurance
sports. Ensure your fluid, electrolyte and energy
levels are topped up regularly through the event. An isotonic drink with a
source of healthy carbohydrates, like
Herbalife H³O Pro
™ is ideal.
How to Refuel for Sport?
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
How to Refuel?
15 to 30 minutes after exercise, drink a
Formula 1 shake
mixed in fruit juice
to replace glycogen. Both of these are also
a good source of protein so your body can begin its repair
How to Hydrate for Sport?
need to be drinking water every 15 minutes during exercise. A 2% drop in hydration causes a 10% drop in performance.
How to Hydrate?
You need 1 litre of water per 1000 calories burned during exercise.
Liftoff energy drink
tabs - just drop into water and
H3O Pro isotonic drink
sachets to add to water
How to Repair for Sport?
Within 1 to 2hrs after exercise you
need protein to repair your body. Exercising damages
your muscle tissue but muscles naturally repair themselves and
Protein is needed for muscle repair.
Protein is broken down into amino
acids and used to make new cells.
Every second of every day, approximately 5 million
cells die and are replaced in our body, and the speed of
cell death and renewal increases
A quality source of protein is vital.
How to Repair?
Approximately 90 to 120 minutes after exercise:
recommend around 1.5 grams of protein per 1 kilogram of body
weight per day.
For strength training
experts recommend up
to 2 grams of protein per 1 kg body
weight per day
Formula 1 shake
mixed in Soya
protein powder supplement
added can supply these amounts of
How to Recover for Sports?
Make sure you take antioxidants
daily while exercising to help neutralise free radicals produced during exercise.
The average person takes 48–72 hrs to recover from exercise.
Keys to faster recovery:
How to Recover?
- 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 -
Niteworks aids lactic acid removal from muscles so
- 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.
Within 30 minutes of finishing exercise, take a
with your refuelling shake.
Add Tang Kuei
for tight muscles,
for lactic acid
Nutrition in Sports | Sports
Nutrition Performance UK | Herbalife