Herbalife Sports Nutrition Guide

Serious about sport?

There are five basic components to the science of sports nutrition: fueling, hydration, refueling, repair and recovery. We offer products to assist in all the stages of sports nutrition.
When you provide your body's cells with the nutrition they need, you enable your body to function at its very best. As a result, your metabolic rate improves, you feel more balanced, your immune system is supported, energy levels soar and your body can stay active longer.

Whatever your fitness level, Herbalife can help you get to the finish line!

Fuel and hydrate

before and during exercise

Fueling is about ensuring your body has the nutrients and energy it needs for optimum performance before and during your event or sports activity.
Your body can get energy from protein or fat, but the fastest form of energy for fueling comes from carbohydrates. Different types of carbohydrate are absorbed into your body at different speeds:

• Glucose (from cane sugar and sugary drinks) is metabolised directly into your muscles as glycogen. It is absorbed and used quickly and is an ideal energy source for sprint sports.
• Fructose (from fruit and fruit juices) is metabolised in your liver, and is distributed around your body when required. This makes it more useful for sports that require sustained energy.

Sprint sports — sprint running, sprint-distance swimming

In sprint sports, you need energy that can be utilised by your body immediately. This would be best provided by a fast absorbing carbohydrate source taken roughly 15 minutes before the start your event. Your body can absorb liquids and gels more easily than solids, so these are ideal.
Hydration is important in all sports, but in sprint sports this needs to be balanced against the discomfort of carrying large amounts of liquid in your stomach during your race. For this reason, you should drink fluid in small sips before your event to allow it to absorb fully into your body.
To prepare for a sprint event, ensure you have eaten a healthy nutrient-dense meal earlier in the day (but not within 1 hour of the race), and top-up your glycogen stores 15 minutes before the race with a healthy source of carbohydrates, like our H³O Pro™ (sipped slowly and mixed in 250ml of water).

Endurance sports — marathons, triathlon, cycling

In endurance sports, you should choose a slower-absorbing source of carbohydrates. You may also need to 'top up' your energy levels during your event.
A Formula 1 Healthy Meal Shake shake in porridge oats (up to 1 hour before) or fruit juice (up to 30 minutes before) is a good source of complex carbohydrates, protein and nutrients and can provide sustained energy for endurance sports.
Isotonic drinks are designed to match the electrolyte level of our body, which can speed up absorption and aid hydration. H³O Pro™ is an isotonic drink that is 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

In team sports, you should follow a 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 our H³O Pro™, is ideal.

Refuel

immediately after exercise

After exercise, you need 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.
A Formula 1 Healthy Meal Shake shake or one of our Protein Bars are convenient ways to replace this glycogen. It's also a good source of protein so your body can begin its repair process immediately.

Repair

1–2hrs after exercise

When you train, you are conditioning and adapting your body to your sport. The act of exercising damages your muscle tissue, but this tissue then repairs itself and comes back stronger. This is your body's natural process of muscle growth with exercise.
Protein is your body's source of raw material. It is broken down into amino acids, which are used to make new cells. Approximately 5 million cells die and are replaced every second in our body, and the speed of this process increases with exercise.

A quality source of protein is vital to help your body continue its natural process of cell replacement, and repair the cells damaged during exercise in order to build new muscle.

For athletes, experts recommend around 1.5 grams of protein per 1 kilogram of body weight per day (up to 2 grams for strength training). A Formula 1 Healthy Meal Shake shake, topped up with Formula 3 can help you reach this level.

Recover

Daily while exercising

The average person takes 48–72 hrs to recover from exercise. The following elements are important for all people who take part in sport, especially at higher levels.

• 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 of our supplements, including RoseOx®, Schizandra Plus, Herbal Complex Tablets and Niteworks®.
• Following strenuous physical exertion, Tang Kuei can help keep your muscles mobile.
• Deep sea marine fish oils, such as our Herbalifeline®, can provide essential nutrients to help keep your joints well-lubricated, in addition to supporting your heart and helping improve circulation.