How to select the right exercise fitness diet to boost results, .......

Why sports nutrition makes all the difference

Introduction

Getting the best results from your sport, or in the gym, is more than all the hours you spend training, your mental concentration 0r the effort on improving your technique.

Top athletes and sports people recognise that for optimum fitness results their diet has to be an integral part of their plan.

For example if you are taking exercise on an empty fuel tank, or one containing the wrong diet, you can end up feeling tired all the time, have problems concentrating, shorten your stamina and endurance or take longer to recover.

If you want to boost your fitness results, or make running and training a bit easier, concentrate on 3 key times :

Before you start

(how to select the right food and boost energy)

During running

(why just drinking water is not enough)

After running ....

(the key period : 1 1/2 hours afterwards)

What worked ?

Success Story 1 :

Lost 3 kilos and improved my marathon times

For Fran's full example see below

1. Before you start ....

It's important to realise that your diet - what you eat and drink, and when - has a major impact on your running results.

Even simple changes like changing the time you eat before running, or having a smoothie or shake as your last meal, will lead to significantly better times and results. Having foods with a low GI index (glycemic index) will provide longer lasting fuel which significantly affect your stamina.

Linked to that if you are running to lose a few lbs then following a calorie controlled diet, containing the right type of energy producing foods, will really speed up results.

As a simple 'rule of thumb'

try to make sure you have at least 30 minute gap between eating and starting. Linked to this make sure you have drunk enough water (well in advance) to hydrate your body.

Boosting Energy

Especially if you are running first thing in the morning, or after lunch, there is often a need to boost energy levels. The worst thing you can do is to have a quick cup of coffee or tea - yes the caffeine will give an instant boost but as this will dehydrate you it will effect your stamina.

Instead either have a carbohydrate snack to give you energy or have an energy drink. (for example a product like Liftoff is a tablet you add to water, in addition to boosting energy will also give you fluid intake)

Example 1 - Fran

(replaced two meals per day, kept her main meal as normal)

Lost 3 kilos and improved my marathon times

I thought that I was reasonably fit and healthy and weighed in at a satisfactory weight of 63-65 kgs.

However, I was feeling the strain of a demanding business, work related travel, three small children, keeping up with the garden, training for and running 1/2 marathons, tennis and wherever possible skiing. On top of all this I had to deal with asthma and continual hay fever.

This was all until I was introduced to Shapeworks. I managed to lose about 3 kilos but what was really amazing was the centimetres I lost, especially with my legs.

My whole body just "firmed up".

I now have stamina to burn and have never felt better or healthier before. Thanks to Shapeworks I am continuing to better my Marathon times and feel fantastic.

Fran

Results ? Lost 3 kg / firmed up, more energy and stamina

For the plan she used : fitness diet plan

2. During running ....

Water, water and more water !

Even a short jog in the park will generate fluid loss, let alone if you are running 30 minutes or longer. It is absolutely essential that you drink water on a regular basis (4 to 8 glasses of water per day) but there is no need to overdo it.
However when you are running you need to top up with water on a regular basis - do note that if you are thirsty it is probably to late ! and you should have drunk earlier.

Isotonic Drinks ?

You will see isotonic drinks everywhere and they are definitely the 'in thing' at the moment - why ?
Well the reason is that if you are just drinking water then you are missing out on a very easy way to boost your results.

Even a short run (or other 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.

Example 2 - Carol

" I competed in the London Triathlon in 2006 and found every time I took on water during the 10K run I got a very painful stitch that impaired my running. I felt too dehydrated to run without water so it was a catch 22 situation.

This year I took part in the London Triathlon again and to be honest had very little training prior to the event.

I had H30 Pro and Niteworks before my race and felt so strong and hydrated - I completed the entire 10K without having to stop at all for water and didn't get a single stitch.

I knocked over 5 minutes off my time and was thrilled with the results after taking the H30 Pro - it really made all the difference."

Carol

Results ? 5 minutes reduction in half-marathon

For the products she used : fitness, energy and diet products

3. After running ....

Having a plan in place for what you do when you finish your exercise, training or sport 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 or exercise.

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.

Either just make sure you have a meal containing protein afterwards, or have a protein based drink.

Example 3 - Derrick Varley

The result of simply adding a few products

My name is Derrick Varley and I live in Leeds, West Yorkshire. I have always considered myself fairly fit, having been into athletics for many years. My good friend David Bevan introduced me to the Herbalife products.

My energy levels and recovery times improved enormously. Having completed to previous Marathons in Athens, Greece and Disney Land America, only two and four months earlier, I then ran the London Marathon and knocked 44 minutes off my finish time!

I am now fifty-one years old and today have more energy and I am stronger than I was in my twenties. These products are truly amazing!

Derrick Varley, UK

Results ? 44 minutes reduction in London Marathon

For the products he used : fitness, energy and diet products

More information

For details of the products mentioned - fitness, energy and diet products

For a personal sports nutrition recommendation - click here

For the fuel-refuel system click here

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