Phases of Nutrition for Sports
Fitness Products UK
Before exercise - What Nutrition is needed for Sport Fitness?
The meal before you exercise is to prevent hunger and maximise energy reserves
(glycogen stores) so you have the fuel to perform and prevent physical and mental fatigue. If you work
out in your lunch hour or after work, refuel about 2 hours before
you go to the gym and eat complex carbohydrates such as cereal, juice and toast
because they are easily digested. Aim to eat 200-500 calories in snack.
There are contradictory thoughts on eating carbohydrate in the hour before exercise training and sports. Basicaly try not to fit in a quick meal
right before you work out, food needs time to digest if you are to benefit from its nutrition. Ingesting a lot of carbohydrates within
45 minutes of your workout is not advised. If you have left it too late to eat, and plan to exercising for 90 minutes or more, its best to have a piece of fruit or
protein bars, try Herbalife protein bars.
Of course every one has their own individual preferences and needs, so you should
always ensure that you know what works best for you by
trying new foods and beverages during practice sessions
and plan your 'food stops' at the best time foor your training sessions.
It is recommended that you should be hydrated bwfore you start exercise training in your sport.
This means always drink generous amounts of fluid in the
24 hours before an exercise sports session, and plan to
drink 600ml of fluid in the 2 hours before exercising. This should optimise hydration status while allowing enough time
for any excess fluid to be excreted as urine before beginning to
exercise.
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During Exercise - What Nutrition is needed for Sports Fitness?
Sip one quarter to one-half cup (150-350ml) of
water every 15 minutes during exercise. If you are planning a workout of less than 90 minutes, water is
OK to hydrate the body but
Herbalife
LiftOff healthy energy drinks or Herbalife
H30 Pro isotonic drinks can give more hydration. During prolonged
exercise training lasting longer than 90 minutes or exercise first thing in
the morning, such as commercially available carbohydrate (4-8%) electrolyte
drinks to provide replacement fuel for
endurance and to prevent dehydration or hyponatraemia (low sodium
levels) or H30 Pro electrolyte isotonic drink. This should be consumed at similar intervals as water.
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After Exercise - What Nutrition is needed for Sport Recovery Fitness?
Eating and nutrition after exercise should restore glycogen reserves and helps muscles recover quickly. Recommended nutrition after training for athletes:
- 30 minutes after exercising consume 15g of carbohydrate per kg of body weight and a small amount of protein such as protein bars (Herbalife protein bars contain 10g protein per bar) or Herbalife formula 1 shake (a Herbalife shake made with 250ml milk contains 10g protein or if you add a tbs protein powder to shake it contains 15g protein).
- 1-2 hours after exercise training eat a high-carbohydrate, moderate-protein meal to continue recovery.
- Plus drink adequate fluids to replace sweat losses during exercise. The athlete needs to drink at least 450-675ml of fluid for every pound (0.5kg) of body weight lost during exercise. There are carbohydrate electrolyte drinks commercially available such as H3O Pro isotonic drinks should be used for sessions 90 minutes or longer.
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Sport Fitness Nutrition Phases - Fitness Products UK - Herbalife
Sprint Sport
Nutrition -
Endurance Sport Nutrition -
Team Sport
Nutrition