Herbalife sport nutrition club

Sport Nutrition Club

Sports Nutrition Performance UK
anne@sportnutritionclub.co.uk

Nutrition in Sports Facts
Sports Nutrition Performance UK

sport nutrition Herbalife

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?

Sprint sports such as sprint running, sprint distance swimming
You need 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 body.
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 Formula 1 shake in fruit juice. These would supply 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 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?
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 to Refuel?
15 to 30 minutes after exercise, drink a Formula 1 shake mixed in fruit juice or eat Protein Bars to replace glycogen. Both of these are also a good source of protein so your body can begin its repair process immediately.

How to Hydrate for Sport?
You 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. Try Liftoff energy drink tabs - just drop into water and drink or H3O Pro isotonic drink sachets to add to water (see fuelling).

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 grow stronger.
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 with exercise.
A quality source of protein is vital.
How to Repair?
Approximately 90 to 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 experts recommend 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.

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:
  • 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 to Recover? 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.
Nutrition in Sports | Sports Nutrition Performance UK | Herbalife