1. Pre-workout nutrition
Exercise increases your body's nutritional needs, so stay ahead of the game with products designed to fuel, hydrate and stimulate your body.
“If it’s within 30 minutes of your workout, stick to liquids,” advises Dana. “These are easier for your body to digest.” And steer-clear of…? “Avoid fibre and fats, which are harder for your body to digest.”
If you’re considering supplements, choose science-backed energy and fitness products.
Dana says you want your workout nutrition to help support what is physiologically happening to your body when you are training. “Look for ingredients to support this,” she advises. “Caffeine gives your body a bit of a boost, stimulating your body’s metabolism, as well as helping maintain focus and reducing fatigue. Nitric oxide precursors help circulate oxygen to your working muscles, and easily digestible carbohydrates will provide your body with fuel for your workout.”
2. During workout
During exercise, the goal is to replace what the body is losing. “When you sweat, your body loses fluids and electrolytes (mainly sodium), while also actively working through its small amount of carbohydrate stores,” explains Dana. “Sports drinks that contain carbohydrates and electrolytes are ideal for any workout longer than 30 minutes, to keep you properly fuelled and hydrated. For longer workouts, aim to consume 30-60g of carbohydrates per hour.”
Dana says the combination of carbohydrates and electrolytes also supplies your muscles with the glucose required to maintain your performance. “The longer and more intense the workout, the more you need.”
Herbalife Nutrition is Official Nutrition Partner and Senior Partner of Western Sydney Wanderers (WSW). Since partnering with A-League Team Western Sydney Wanderers FC in 2014, Herbalife Nutrition has continuously supported the team’s performance, providing the team with products from the Herbalife24 sports nutrition range to fuel their training and games.
3. Post workout
Don’t’ drop the ball on the final leg – your post-workout recovery is just as important as your pre-workout and during.
“As with the proper nutrients pre-workout, the proper post workout routine can significantly aid in the recovery process,” explains Dana. “Protein and high-quality carbohydrates will refuel your body and prepare you for your next workout. Additionally, protein repairs and rebuilds muscles, which is great for increasing lean muscle mass.”
Dana says you want to ensure that you consume 20-40g of protein immediately after your workout combined with carbohydrates. “For strength training, aim for a 1:1 ratio of carbohydrates to protein, 2:1 ratio of carbohydrates to protein for most team sports and closer to 3:1 for heavy endurance training.”
Healthy proteins include chicken, white fish, tuna, lean beef, milk, tofu, nuts, cheese, eggs, broccoli, avocado and legumes. When it comes to carbs, go high-quality whole carbs (skip refined carbs). Think fresh fruit, veg, legumes, beans, brown rice, whole grains, quinoa, pure oats, pumpkin seeds, chia seeds, walnuts, peanuts, almonds and macadamias.
Can’t eat after working out? Dana says a protein shake is a fast and convenient alternative.
What should you look for in sports and fitness supplements?
- First, always read the label, use only as directed.
- Ensure the dietary product is right for you, your health, lifestyle and fitness requirements.
- Look for science-backed products with a long history and great reputation. Herbalife Nutrition is the #1 brand in the world in meal replacement and protein supplements combined.**
- Only buy products with clean ingredients. Herbalife Nutrition guarantee that samples from every product from every batch are screened for prohibited substances by an independent third party.
BROUGHT TO YOU BY Herbalife Nutrition: For more information, healthy recipes, nutrition tips and to access FREE online workouts, contact your Local Herbalife Nutrition Independent Member or visit www.herbalife.com.au TODAY.
* The Herbalife Nutrition Advisory Board (NAB) is comprised of leading experts from around the world in nutrition, science and health.
** Source: Euromonitor International Limited 2020