How Sports Nutrition can help boost your Results

How to develop a sports nutrition plan

 

Introduction

If you are serious about your sport then you will know that training and technique are only part of the story.  The importance of sports nutrition is being increasingly recognised - top sportspeople, athletes and clubs have a detailed and comprehensive plan of what to eat and when.

But the key item to realise is that you need a sports nutrition plan specifically aimed for you - there is a huge difference between the plan you follow based on your sport, at what level you are taking part, how often you train and your objectives.

For example do you need to lose or gain a few lbs ?, are you struggling with recovery, 'aches and strains' or want to get that extra energy boost.

Let us take you through the key sports nutrition elements step by step, you can then fine-tune it to achieve your objectives.

Sports Nutrition Success Stories

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There are 5 key stages to Sports Nutrition :

  1. Fuelling

  2. Hydrating

  3. Refuelling

  4. Repairing

  5. Recovery

We will describe each element in turn, and then sum them up in an action plan.

5 Key Sports Nutrition Stages

Developing a sports nutrition plan that will work for you sounds a lot more difficult than it actually is.  Just by following some simple rules you should be able to see a difference in a very short period of time, and notice an improvement in both your sports performance, recovery, energy levels and health.

 

Stage 1 - Fuelling

How selecting the right food will boost results

Probably the single most important change you can make to improve sports results is to use the right 'fuel' before starting.

The right food / drink will not only provide you with an instant energy lift but will also achieve lasting results. (to help with stamina and performance).

 
 

Most Common Fuel Types

(what's your fuel ?)

None - I tend to eat afterwards

A mars bar or other snack

Fruit, such as a banana

Glucose drink, or other supplement

Herbalife Low GI index formula 1

Meal

Other
 

 

Sports Nutrition + Low GI Foods

If you look at the list above you will see a variety of different foods, each has their own advantage - but to get the best possible results focus on low Glycemic Index (GI)I foods.

All foods convert to blood sugar-some fast, some slow -and the Glycemic Index measures the rate the conversion takes place.

When you eat high-glycemic foods, your blood sugar levels soar which might give you an instant energy lift ; but when this happens your pancreas produces insulin.

Here's how it relates to sports nutrition:

  • When you overproduce insulin, you clear the sugars out of your blood-the end result is that you are now hypoglycemic.

  • What does that mean?

  • Blood sugar levels are lower than they should be,

  • "you crash" or get lethargic, and now your body craves sugars.

  • So what next? You have to 'top up' again - the time depends on what you have eaten.

Because if you switch to low-glycemic foods, the energy release is gradual and long lasting which is ideal for sport, as you do not tax your pancreas, you feel better and your stamina and performance improves.

  • If you want to select low GI foods then at the bottom of this page is the link to the most popular foods and their GI index.

  • On the other hand a very simple method is to simply drink a product like Herbalife Formula 1, diluted in fruit juice, thirty minutes before starting your sport (or going to the gym).

    It provides immediate fuel (carbohydrates) and helps spare the stored fuel in muscles (muscle glycogen). With your order we send you recommended usage info, which depends on the intensity of the exercise ie light/medium/heavy.

Boost your results by adding a low GI index drink

For more details on the GI index click here

If your body was a Formula 1 Racing Car .....

Wouldn't you insist on using the right fuel ?

 

Stage 2 - Hydrating

OK - you've heard it time and time again, you need to take in enough fluid when training or playing sport.

But why ?

 

The simple fact is that as little as 2% fluid loss during exercise

(mild dehydration) can significantly harm your performance.

 

A very simple way to prevent this is that during training, competition and your workout, you should drink fluid – at least every 15 minutes.

But bear in mind you should have plenty of fluid in your body before even starting -

Every adult should be drinking at least 2 litres of pure water, still NOT sparkling, every single day.

Whilst exercising you need to replenish those stocks with even more water. Fizzy and carbonated drinks do not allow the cells of our body to absorb nutrients correctly and can easily upset our body’s delicate infrastructure.

Water or Isotonic Drinks ?

For an exceptional performance, water alone is not enough.

Even moderate intensity exercise will create sweat resulting in a loss of electrolytes and energy.

An isotonic drink has a similar carbohydrate and electrolyte concentration to your body, meaning that your body will absorb them faster than water alone.

Isotonic drinks contain carbohydrates to help you to stay energised whilst also helping to keep you hydrated by replacing fluid and precious electrolytes (salts) which are lost through sweat; helping you to avoid the negative effects of dehydration during and after exercise.

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Stage 3 - Refuelling

Only read this section if you train or play for longer than 30 minutes.

How often do you see an athletes (or top tennis player, pro-golfer, etc.) tuck into that banana or snack shortly after starting.

The reason is that within the first 30 minutes of starting your fuel tanks (muscles) are at their most receptive to being refilled.

Yes, if follow the correct fuelling up (described earlier) you will have plenty of energy left - but this is the ideal time to make sure you have high quality fuel to keep going, and going, and going......

If you decided to use the formula 1 earlier than refuelling can be very simple - just have some (diluted in fruit juice) and top up.

 

Stage 4 - Repairing

Whatever you do don't underestimate the importance of 'repairing'

Having a plan in place for what you do when you finish will make a significant difference to boosting your results, as well as reducing your recovery time - so that you can play or train again a lot quicker.

The key period to focus on is within 1 1./2 hours to 2 hours after your sport. During this period your muscles are desperate for high quality protein to repair muscle fibres. Feed them with this and they will grow quicker and stronger - miss this and you can undo a lot of the effort you put into your sport or the gym.

It is at this stage you should drink a protein drink - either ready made or just add high quality protein powder into a drink (water, juice..)

 

Stage 5 - Recovery

You breathe in more oxygen than the average person and therefore you generate more free radicals.

Free radicals damage your cells (a bit like the way apples will go brown when you cut them and expose them to air) and you need to take antioxidants to reduce damage.  In addition Antioxidants will help reduce muscle cell damage by removing lactic acid from muscles more quickly.

The good news is that you will not only help your long term health but will help with reduced recovery times and an increased immune system.

There are lots of different sources of antioxidants, each will also help with specific health issues. 

For example if you add a product based on the Schizandra plant this will  also help support the body's ability to use oxygen. 

 

 Summary / Acton Plan

Following a healthy, effective sports nutrition plan can be easy and quick.

The key is to focus on 5 key elements :

  1. Fuel

    Make sure you select the right low GI foods before training

  2. Hydrating

    Drink enough water during the day, and when training at least every 15 minutes.  For best results add an isotonic drink

  3. Refuel

    Within 30 minutes of starting 'top-up' with low GI protein based foods

  4. Repair

    Within 1 1/2 to 2 hours after training take in extra high quality protein

  5. Recovery

    Make sure you add products containing antioxidants to help your health, and reduce recovery time.
 

 

More information

 

 

 

 

 

 

 

 

 

 

 

 

 

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 Copyright 2004