Nutrition For Exercise

To get optimum fitness results, combine an exercise programme (flexibility training, metabolic workouts and strength training), personalised nutritional intake, ongoing coaching and regular body composition testing.

Nutrition is an essential component of any fitness program. Ask any fitness pro or nutrition expert and you will hear weight loss is comprised of about 80% diet and 20% exercise. For fitness 50%/50%. Body building 70% nutrition/ 30% exercises. Herbalife products will help you get the most out of your workouts.

Different lifestyles = different nutritional needs

For weight control we may require nutrition that: Is calorie controlled, providing a balance of nutrients without excess calories. Has good levels of protein and fibre to help us feel fuller for longer. Helps to regulate energy levels to avoid the energy peaks and troughs that can lead to unhealthy diet choices and poor nutrition. Start each day with a healthy breakfast and try to eat 4 or 5 smaller meals a day. Herbalife provide personalised nutrition intake. The programmes help you to gradually change eating habits, though getting into the routine of eating 3 times a day( or every 3 hours if working out), getting protein into every meal and, finding alternatives for carbohydrate based snacks. To help preserve muscle mass, aim for at least 20 grams of protein at very meal.

For a physically active lifestyle or sports person may require a nutritional plan that provides additional good quality calories and nutrients to replace those used or depleted in exercise. Exercise drains nutrients from the body, can you gain them from fruits and vegetables alone. Offers sustained energy and effective hydration to fuel performance. Provides good quality protein to build and repair muscle and aid recovery. Provides complex carbohydrates for slow and quick energy release

What to eat before a workout?

There is a need to fuel up before a workout. Skipping breakfast is common by those that exercise in the morning, but carbs are needed after an overnight fast. Top up your fuel tanks with healthy carbohydrates. Consume a meal low in fibre and fat as they take longer to digest, especially if you have less than an hour before your workout. A Herbalife24 Formula 1 Sport shake is good option for a pre-workout meal as its easy to digest, highly nutritious and can be consumed 60 to 90 min before any workout. The workout shake provides sustained energy, supports the immune function and maintains muscle mass.

Herbalife Formula 1 Sport Pre Workout Meal

What to drink during your workout?

Electrolytes are vital because various cells in the body (especially nerve, muscle, heart) use them to maintain voltages across their cell membranes and to carry electrical impulses such as muscle contraction. When you exercise heavily, you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes must be replaced to keep the electrolyte concentrations of your body fluids constant. Drinking water, especially during strenuous exercise or training, is not always the best way to replace lost fluids because it dilutes the existing electrolytes (salts) inside the body’s cells and interferes with their chemical functions. Pure water intake during exercise also causes bloating and stimulates urine output which makes it less effective when exercising. As little as 2% fluid loss during exercise or mild dehydration can significantly harm your performance. increases the risk of suffering from the negative effects of dehydration such as headaches, fatigue and cramp. Compare Herbalife’s Isotonic Drinks.

Use Herbalife 24 Prolong when exercise sessions exceed 60 mins. Prolong is designed to help sustain a balanced and continuous release of energy in highly intensive sessions. Also helps you to recover more quickly based on the concept of pre-recovery.

prolong-pre-recovery-24fit-workout

Why Pre-Recovery?

Are you training and playing several times a week, and need to recover asap.  Many athletes separate the “during” nutrition with “recovery” nutrition. Dr Heiss maintains that you should start the recovery process with what you consume during exercise. Without this it can take 24 hours to recover. That’s why Prolong contains, electrolytes, carbohydrates and a small amount of protein.

What do you consume after your workout?

The recovery diet should be rich in two macronutrients: lean protein and complex carbohydrates. The ratio depends whether it is a metabolic workout or strength workout. It’s important to get the right nutrients back into the muscles within 30-60mins of a workout to reduce muscle soreness and build stronger and better muscles after breaking them down during exercise. Has it become the norm to have a shake after your workout, so that you recover and bounce back quicker?

“Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat. Ideally aim for at least 20g of protein that includes Leucine (an amino acid that boosts lean muscle growth – found in the new Herbalife 24’s REBUILD range!” . Or if your using the existing range, then a combination of Formula 1 and 3. The optimum time for taking the shake is within 30 mins of exercise. Also avoids you eating something unhealthy on the way home, as you’re starving hungry.

Herbalife24 Rebuild Endurance – use after any metabolic or aerobically demanding workout. Thats for high intensive sessions over 60 mins. It helps reduce recovery time, restores glycogen and rebuilds muscle.

Herbalife24 Rebuild Strength – use after any strength or power workout or as a high protein snack through the day. It helps to rebuild lean muscle, provides sustained amino acid delivery and supports the immune function. The recovery shake for most athletes and sports, it has a ratio of 1.5 to 1.0 ratio of protein to carbohydrates.

The Herbalife 24 recovery shakes contain BCAAs. Most athletes feel a substantial decrease in the amount of muscle soreness after workouts once they begin taking BCAA supplementation. And BCAAs may enable you to train at higher intensity levels for longer periods of time.  Studies show that supplementation with BCAAs triggers significant and preferential losses of visceral body fat.  More details.

Personalised Nutrition

For advice on nutrition, then we would need to ask you a few questions, like what result you are looking for, any challenges you have, height and weight and details of current diet. Then would we would personalise your nutrition intake including daily protein intake, active/metabolic rates, before/during/after programme.