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How to Select Products
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Introduction
If you want to improve your sports results it’s easy to get confused by all the different products & plans out there.
However the key to sports nutrition products is to use only the products you need, and use them at exactly the right time.
For example there is a difference between the level you are playing at (do you play/train for fun, or are you training for the next Olympics).
Similarly you need to use the right products for your sport, as well as how long, intense or often you train.
The key to getting best results is to focus on the 4 main stages :
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1. Sports Fuel – for better performance
The single most important change to better sports results is to make sure you have the right type of ‘fuel’ in your system.
- Ever tried running after a big dinner ?…
- Tried swimming just after lunch ?
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OK, the above 2 examples are really obvious.
But how many of us will play football on a Sunday morning without eating breakfast ?
If you put the right ‘fuel’ in your system (at the right time) you will reap benefits in terms of energy, stamina and performance. Even making sure you have the right food (or any food) for breakfast you will notice a difference when you play.
If you look at our sports nutrition meal page you will see we recommend to have a :
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- Large meal 4-6 hours before activity
- Lighter meal 2-3 hours before activity
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However you can boost results by simply making sure you have a carbohydrate, low GI drink before starting.
For example the herbalife formula 1 sports drink is very easy to use, simply replace your last meal before sport and notice the difference.
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2. Hydrate – to keep going..
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We all know that you need to drink water when playing sport or doing exercise. Even if it is just to avoid the negative effects of dehydration such as headaches, fatigue and cramp.
But if you upgrade to an isotonic drink you will really see an improvement in your results, whether you are going on a quick run or playing a full match.
What is an isotonic drink ?
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.
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.
An osmolality level of 270-330 Mosm/kg in an isotonic drink helps to maintain the required concentration of electrolytes in your blood. Water alone has a very low osmolality level and it typically does not contain electrolytes. sorbed.
Isotonic sports drinks replace fluids and electrolytes whilst providing energy from carbohydrates – ideal for endurance sports, cardiovascular workouts and team sports.
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3. ‘Top-up’ - for endurance sports
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The majority of people who play sport will have enough ‘fuel’ in their system if they follow items 1 and 2 above.
But if you are into endurance sports – long distance running, cycling, etc. then you will need to ‘top up’ with fuel as you go along.
In addition you need to access your stored body fat = fuel for long-haul events.
Although most people have a sufficient supply of fuel from their stored fat, this can only be used as a fuel when combined with carbohydrates.
In particular there are 2 elements you need to focus on : protein + carbohydrates.
That is why an isotonic drink (like the one above is so important). But if you want to take it a ‘stage further’ then you will need to use a specialised product like herbalife’s prolong (more details) It contains the right blend of ingredients to ‘unlock’ your stored reserves, and products to boost your stamina.
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4. Recovery – rebuild muscles
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The last stage is often overlooked – but has a major impact on how quickly you recover. And how well your muscles will grow and improve.
There are 2 key times :
Within 30 minutes after exercise, take in easily digestible carbohydrates, for example a sports drink. (These are converted to glucose and stored as glycogen, your quick fuel).
Within 1 1/2 hours after training is the best time to top up with high quality protein – the better quality the better your results will be. If you are using protein drinks take them after training.
As a rough ‘rule of thumb’ you will need 1.25 to 1.5 grams per kilogram of body weight (1.25 grams/kg for the ‘ball’ sports and 1.50 grams/kg for the more extreme sports such as marathon running and body building).
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Supplementation
Finaly there are a variety of products which will help improve your health & results.
For example exercise drains nutrients like vitamins & minerals. Similarly antioxidants will help improve your health and blood circulation.
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What do you need ?
Sports nutrition is very individual and you need exactly the right products for you.
That is why we like the ‘interactive sports nutrition’ system on the herbal energy site.
- Simply type in your sport, your level, duration and intensity
- and it will advice you on the best products for you.
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