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How Sports Nutrition can help boost your Results How to develop a sports nutrition plan
5 Key Sports Nutrition Stages Developing a sports nutrition plan that will work for you sounds a lot more difficult than it actually is. Just by following some simple rules you should be able to see a difference in a very short period of time, and notice an improvement in both your sports performance, recovery, energy levels and health.
Stage 1 - Fuelling How selecting the right food will boost results Probably the single most important change you can make to improve sports results is to use the right 'fuel' before starting. The right food / drink will not only provide you with an instant energy lift but will also achieve lasting results. (to help with stamina and performance).
Sports Nutrition + Low GI Foods If you look at the list above you will see a variety of different foods, each has their own advantage - but to get the best possible results focus on low Glycemic Index (GI)I foods. All foods convert to blood sugar-some fast, some slow -and the Glycemic Index measures the rate the conversion takes place. When you eat high-glycemic foods, your blood sugar levels soar which might give you an instant energy lift ; but when this happens your pancreas produces insulin. Here's how it relates to sports nutrition:
What does that mean? Blood sugar levels are lower than they should be, "you crash" or get lethargic, and now your body craves sugars. So what next? You have to 'top up' again - the time depends on what you have eaten. Because if you switch to low-glycemic foods, the energy release is gradual and long lasting which is ideal for sport, as you do not tax your pancreas, you feel better and your stamina and performance improves.
If you look at the list above you will see a variety of different foods, each has their own advantage - but to get the best possible results focus on low Glycemic Index (GI)I foods.
Stage 2 - Hydrating OK - you've heard it time and time again, you need to take in enough fluid when training or playing sport. But why ?
The simple fact is that as little as 2% fluid loss during exercise (mild dehydration) can significantly harm your performance.
A very simple way to prevent this is that during training, competition and your workout, you should drink fluid – at least every 15 minutes. But bear in mind you should have plenty of fluid in your body before even starting - Every adult should be drinking at least 2 litres of pure water, still NOT sparkling, every single day. Whilst exercising you need to replenish those stocks with even more water. Fizzy and carbonated drinks do not allow the cells of our body to absorb nutrients correctly and can easily upset our body’s delicate infrastructure.
Stage 3 - Refuelling Only read this section if you train or play for longer than 30 minutes. How often do you see an athletes (or top tennis player, pro-golfer, etc.) tuck into that banana or snack shortly after starting. The reason is that within the first 30 minutes of starting your fuel tanks (muscles) are at their most receptive to being refilled. Yes, if follow the correct fuelling up (described earlier) you will have plenty of energy left - but this is the ideal time to make sure you have high quality fuel to keep going, and going, and going...... If you decided to use the formula 1 earlier than refuelling can be very simple - just have some (diluted in fruit juice) and top up.
Stage 4 - Repairing Whatever you do don't underestimate the importance of 'repairing' Having a plan in place for what you do when you finish 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. 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. If you've been using the formula 1 drink then all you need do is add a bit of protein powder and drink it (it's really that simple) or have a Thermojetics Protein Bar.
Stage 5 - Recovery You breathe in more oxygen than the average person and therefore you 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 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. For more info on Schizandra click here
For the full range of Sports Nutrition Products Click here
More information click here for information on the GI index
Improve your performance today with the No 1 Health & Nutrition Company in the world.
“All weight loss, sports nutrition and weight gain claims refer to the Herbalife Weight Management Programme which includes, amongst other things, a balanced diet, regular exercise, an adequate daily fluid intake and appropriate rest. *The Herbalife products are not intended to diagnose, treat, cure or prevent any disease. These materials were prepared by and are the responsibility of independent Herbalife distributors: Herbal Energy” |
