How to get better running or cycling results, .......

.... by selecting the right diet ?

Introduction

To get better running or cycling results the way you train (how long and how far), and working on your technique are obviously very important.

However it's easy to overlook how important your diet is to your results.

Even some very simple changes can lead to a dramatic improvement in your stamina, endurance and time.

For example if you start 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.

The key to boosting your results, and make running and training a bit easier, is to 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 exercise diet plan - what you eat and drink, and when - has a major impact on your running results.

For example if you focus on eating foods with a low GI index (glycemic index) this will provide longer lasting fuel significantly affecting your stamina.

Linked to please realise that if you are running to lose a few lbs then the running alone won't be enough to shift those inches.

You simply won't be burning enough calories to get fast results, and the only way to get results is to follow a calorie controlled diet, but one containing the right type of energy producing foods, which will help provide you with enough energy to keep going.

As a simple 'rule of thumb'

Have at least a 30 minute gap between eating and starting
Focus on low GI index foods, with long lasting energy
If you want to lose weight link this to a weight loss plan

If you need to Boost 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 additional 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 : running and weight loss products

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 : running 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 : running and diet products

2 ways of getting better results :

1. Use a step by step plan

Now you might not aspire to running a complete marathon but.....

one way to find out how to improving your running results is to follow the plan from a specially designed manual.

We especially like this one "Marathon Training for Beginners" because you can select the information from it to help you get results - whatever distance you run.

By using a complete manual like this you will not only get easy to follow advice on exactly how to put a plan together, how to increase your distance and improve your time, but has more background on how to select the right foods and what else you can do to boost results.

More Details

2. Follow a simply sports diet plan

The other option is to follow a 'sports diet plan' especially designed to help you get the maximum possible weight loss results when training in the gym or taking exercise.

The one we like is the herbalife plan because it is very easy to follow and guaranteed to help you get results. Herbalife Sports Diet Plan

More information

Running and diet products

The fuel-refuel system click here

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