Mar 11
29
Exercising on fumes?
What fuel are you putting in your tank ? 
If you are spending hours and hours in the gym, running mile after mile swimming length after length (and not seeing fast improvements) then it’s time to look at your diet.
Why sports nutrition matters…
Yes, the right training technique, the right warming up and cooling down, all have a major impact on your result.
But (at whatever stage you are at) it is important to take some time to focus on your diet and nutrition.
Because by following the right diet plan you will see a dramatic improvement in your results, a reduction in injuries and a real boost in your energy levels.
Where do you start ?
The key to the right sport nutrition plan is to focus on 4 key factors:
- Get your body to its right weight.
- The 4 basic sports nutrition principles
- Build your training up gradually
- Eat the right foods
Step 1…. Get your body to its right weight.
If you want to get the most from your sport than you need to be at your ideal weight
- because that way you don’t have to carry all those ‘excess’ lbs around with you, or run out of energy due to not enough stored reserves.
For starters you don’t need to go to the gym (or run) to lose weight – just using the right diet plan is a lot more effective then spending hours in the gym.
Which is why going to the gym, jogging or running without following a diet plan is the least effective way to lose weight.
However – by far the best method is to combine a ‘specialist sport weight loss plan’ with using the right exercise regime.
That way you will not only lose weight faster – you will also get a great shape
For example if you want to know how to lose a few lbs, how to lose a stone or more then the first item is to select the right diet plan which you can combine with your exercise, sport or the gym – for some ideas look at the sports product links below.
Step 2…. Follow the 4 basic sport nutrition principles.
The key to getting the most from the Gym or your Sport is to follow a sports nutrition plan – sounds more complicated than it is.
The key sports nutrition stages are:
1. Fuelling
Fuel up 30 minutes before activity with easy to absorb carbohydrates
2. Re-fuelling
Every 30 minutes refuel with easily absorbed carbohydrates. The first 30 minutes are crucial as your muscles are most receptive to restocking.
3. Repair
Within 1 ½ to 2 hours after finishing taking in high quality protein to repair your muscles
4. Recovery
Take in antioxidants to help with ‘lactic acid removal’ and muscle-fibril degredation. The items that cause soreness, stiffness and fatigue
Step 3…. Build your training up gradually.
This page is aimed at sports nutrition – what to eat & drink and when.
We will cover training, what to do and when, at a later stage.
Step 4…. Eat the Right Food.
A sports nutrition plan is not complete if you don’t focus on eating the right food at all the other times.
The starting point is to focus on the Glycemic Index.
Good v Bad Carbohydrates
What is the Glycemic Index ?
The glycemic index measures the rate at which carbohydrates convert into blood sugar – this affects performance, weight and energy levels.
For example all foods : such as bananas, pasta, bread, chocolate, etc. etc. all have a value.
When you select the right balance of foods this will significantly affect your results.
Eating foods that contain high-glycemic carbohydrates (one that turn to sugar quickly) hinder the fat burning process and will decrease energy levels.
It affects why you produce fat and not muscles
The reason is that if you
- you eat high-glycemic carbs your blood sugar levels will soar
- As a result your pancreas produces insulin (Insulin regulates your blood sugar levels – but is also a storage hormone)
- When your blood sugars go up
- Your body produces this storage hormone to clear the blood of excess sugars
- Those sugars end up in fatty tissue
- Ultimately you are gaining fat, because that is what you are telling your body to store
It is also a key reason you will get tired
- As your body produces this insulin it will clear the sugars out of your blood
- This means you are ‘hypo-glycemic‘ i.e. Your blood sugar levels are lower than they should be:
- You ‘crash’ or get lethargic (mid afternoon after lunch?)
- Your body now craves sugars
- You end up overeating and the cycle continue
How do you break out of this cycle?
For example if you want to boost your energy levels, get the most from the gym and lose weight?
- Start using the right foods:
- Foods with low-glycemic carbs: the energy release is gradual and long lasting
To find out the Glycemic index of the food you eat follow the links below
or for better results simply replace one or two meals with the right sport nutrition products
What are the advantages of changing ?
- Want to lose weight and shape up?……………Lots of energy and you burn fat
- Want to gain weight / build muscles?………… Lots of energy and you gain muscles not fat
- Want to increase performance and stamina?……….Lots of long burning energy
How can we help ?
We designed this site to provide background advice for our customers on how to get better sport results by eating the right food at the right time.
In particular we specialise in helping people lose weight when training the gym, doing exercise (like running, swimming, etc.) or playing sport. Simply follow the links for more information on sports nutrition.
Or for more detailed advice have a look at the 2 options :
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1. Sports Diet Advice….
The best sport nutrition plan is one that is very easy to follow, you will enjoy and that will help you get the best results.
Of the very few downloaded plans which will show you what to eat & when - we like the meal plans and recipes in a system called ‘beat your personal best’
Yes it is aimed at helping people get better running results, but don’t forget that in sports like football the average outfield player will run between 6 and 10 miles per match.
Which is why a sports a nutrition plan designed for running will help you get the best results.
(not only will it help you with the best sports nutrition – it will also help you get better running results ! ).
2. Using Products
Using the right sports nutrition products is a lot easier, and often more effective. 
For example Herbalife do a range contains all the products for each element of the ‘fuel-refuel’ system and is ideal for all sports (running, body-building, athletics, etc.). All you do is select the right products to fit in with your own objectives.
For example there are specialised products for extra energy, for helping rebuild muscles, boost stamina, etc. More Details
More information
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