sports nutrition, weight loss, stamina and endurance

What is the best plan for building stamina .......

.... for endurance sports, running, swimming.....?

How do I get the best results when running, cycling or in the gym?

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 if you want to build stamina, and boost energy levels, 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 fuel, you can end up feeling tired all the time, have problems concentrating, shorten your stamina and endurance or take longer to recover.

However by focussing on 3 main items you will see improvements in your results - whether that is by adding products, like some of the examples below, or making sure you focus on the right foods to eat and drink.

There are 3 main items to boosting sport results :

Get to your right weight.

Boost your results by adding supplements

Recovery and Repair

Recommended

Building Strength and Stamina

(paperback)

(for cycling and stamina click here)

Item A - Get to the Right Weight

By far the majority of people who contact us started taking doing exercise, or taking part in sport, because they wanted to lose weight and improve their shape.

However, in a way, it is like putting the cart before the horse!

Yes exercise and sport - like running, the gym, swimming, etc will help you burn calories and get shape, but following the right diet plan will have probably an even bigger impact.

In addition the quicker you can get to the right weight, the better your sports results will be. (for example you don't have all those extra lbs to carry around)

This site is aimed at helping improve sports performance - by selecting the right foods and supplements - however if you want to lose weight we recommend two methods :

Method 1 - following a diet plan

The secret is to select a diet system you will be happy to follow. It is very important to have a 'detailed 'plan of action' so you know exactly what to eat and when.

Linked to this avoid at all costs simple diets which cut out food groups (fruit diets, soup diets, etc) or those which cut down on calories. If you follow these plans you simply won't have enough energy to train for your sport.

The one we like best (also one of the cheapest to follow) is the 'fatloss 4 idiots' plan - because you can tailor it to fit in with your training and sports plan

- for details click here

Method 2 - meal replacement
If you want to lose weight then you will need to take in exactly the right amount of calories, but you also need to make certain you are eating the right amount of essential nutrients (vitamins, minerals, protein, etc.)

That is why meal replacement is such an effective way to lose weight - it takes the guesswork out of planning your diet.

However bear in mind 2 very important elements
- Exercise drains nutrients (vitamins and minerals) hence you need to 'top' up with plenty of fresh fruit and vegetables (or select a healthy meal replacement)
- Ideally you need to take a meal replacement containing low Glycemic ingredients - this provides slow release energy - ideal if you are running.
  
  For more details on the GI index, click here
The only product we have found which achieves these criteria is Shapeworks - for details follow the link from the example below.

Example - Fran

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 products she used : click here

Item B. Boost your results by adding supplements

OK - so there are lots and lots of different supplements - isotonic drinks, protein powders, energy bars....

So where do you start ? .....

........What will make a difference, and what is a waste of money ?

The starting point to realise is that you probably need a lot fewer supplements than you would be told my most sites. If you follow a reasonably healthy diet - plenty of fresh fruit and vegetables, enough still water, not to much alcohol, etc - then you will have sufficient basic nutrition for most sports.

However it is important to follow the basics (as described on our home page) of eating the right foods at the right times.

But you can significantly boost your results - get more stamina and energy - by adding targeted supplements for your individual sport.

The 2 which will have the most impact are:

Blood flow and circulation

It doesn't matter how good your diet is, and which super duper energy performance enhancing drinks you consume

- if it can't get to the organs and muscles then it simply won't be as effective.

That is why - especially for endurance sports like running, swimming and cycling - we recommend adding a product like niteworks.

(we'd mention alternatives but haven't found any yet)

Isotonic Drinks

If you are just drinking water then you are missing out on a very easy way to boost your results.

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.

Example - Carol

"I have found H30 Pro to be fantastic during sport.

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 : click here

Item C . Recovery and Repair

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

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.

But in addition to adding protein one of the key items which will help your results is to add antioxidants.

Antioxidants

When you exercise, run, train, etc you will breathe in more oxygen than the average person and therefore 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 if you add antioxidants 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.

When you are next in a health food shop, or a sports nutrition site, have a look at the many different antioxidants. Just select one for your particular needs, or sport, and notice the difference.

Example - David Mason

Triathlon is an endurance sport consisting of swimming, cycling and running in concession without a break. The distances I personally race at vary from 750m-swim/20km cycle/5km run to 3.8km-swim/180km cycle/42km run. The training required must reflect the distances you race hence the importance of high quality nutrition to aid recovery from intensive training which in turn leads to increased performance.

On a personal level, pre-January 2003 would of seen me trying to combat the effects of "over-training" with constant fluctuations in weight, reduced vitality levels, poor training and race performances plus numerous colds. Very frustrating!

I was introduced to Herbalife in January 2003 and immediately started using the products I had in my I.B.P. The nutrition I was receiving enabled me to increase my training volume safely within a short period of time, aid recovery from hard sessions and has ultimately increased my performance.

I would use the F1 and Protein Powder twice a day to supplement my existing diet. Once as an addition to my porridge/cereal for breakfast and an additional shake directly after a harder training session. I would normally train twice daily for up-to 16hrs/week. The addition of Schizandra Plus. and Rose Ox has also enhanced my ability to recover, powerful antioxidants and the ability to utilise the oxygen in your blood plays a key role for endurance athletes looking for that extra edge the legal way!

2003 saw me qualify for the World Triathlon Championships as part of the British Age Group Team (30-34) in Queenstown-New Zealand, smash my Personal Best over Half-Marathon from 1hr21mins to 1hr16mins and already in early 2004 beat my 10k run time on a hilly course by 45 seconds. Herbalife Sports Nutrition really is THE BEST!"

David Mason, Triathlete

Results ? Qualify for the World Triathlon Championships

For the products he used : click here

More information

For details of the sports nutrition products mentioned - click here
For the 5 step sports nutrition plan - click here

Copyright note - please note that all the copy on this site is the legal ownership of the Cambridge Sport Nutrition Centre. We will take all legal action necessary if we find an unauthorised use of the material on other sites, mail shots, newsletter or any other means.