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Proper nutrition during the training process increases efficiency, reduces recovery time and helps athletes to achieve their goals.

Our recommendation regarding the training day:

Eating before exercise. Energy supply for muscles.

Purpose: to replenish glycogen stores in the muscles before training

Recommendations: eating before exercise should be divided into two stages:

        A. For 3-4 hours before exercise should eat a relatively large amount of complex carbohydrates with a medium or low          glycemic index. Also recommended protein products with low fat content. For example, this meal you can choose the pasta / brown rice / whole wheat bread, and as a source of protein - chicken or turkey / ham / tuna / yogurt / cheese / soy milk / beans (no fat).

If you exercise in the morning, dinner the day before should include carbohydrates.

        B. For 15-30 minutes before training needed carbohydrate foods with a high glycemic index.

Objective: To obtain a small portion of carbohydrates relatively quickly to increase the level of glucose in the blood and give energy to the start of exercise. Examples of products: Herbalife H3O beverage, dried fruits, fruit, cereal with milk / yogurt or without a piece of bread with cheese, jam or honey.

NRG dietary supplement should be consumed right before the exercise/competition.

Benefits of caffeine: it stimulates the central nervous system, increases the release of adrenaline, increases heart rate, lowers peripheral sensitivity to pain and fatigue. Caffeine increases stamina, improves muscle and aerobic capacity of the organism. A side effect of caffeine while consuming in a large doses: long-term use is developing addictive. Discontinuation causes withdrawal symptoms of headache, fatigue, and mood swings.  Not recommended for people with high blood pressure.

Nutrition during training.

Objective: to compensate for the loss of fluids through sweat, prevent dehydration, provide the body with carbohydrates and minerals during exercise lasting more than 90 minutes.

Recommendations: Drinking regime - 400-800 ml of water every hour of workout. If the training takes place in a hot and humid climate the amount of water should be increased. At the same time do not exceed the advised norms - excessive drinking water and "blood-thinning" (hyponatremia) might threaten health. The addition of carbohydrates and minerals during exercise lasting more than one and a half hours -  every 45 minutes should be consumed quickly digestible carbohydrate foods with a high glycemic index - for example: N3O drinks, dried fruit, pretzels, sports gels, etc.

The end of the workout.

"The window of opportunity" Purpose: To ensure effective recovery of muscles after training; compensate spent nutrient stores and rebuild the immune system.

Recommendation: Power supply in two stages

        A. Immediately after training body needs fast carbohydrates to reverse the destruction of muscle tissue (due to the workout) in to the process of its construction. Objective: To stimulate the production of insulin, a hormone that is building (anabolic) and helps speed up the recovery and growth of muscles. Also need to drink water to restore stocks of fluid consumed during exercise.

        B. Within 30-60 minutes after training it is necessary to have a meal, it's calls  "window of opportunity". Food should combine carbohydrates and proteins. Recommended cocktail Herbalife based on milk with added fruit, most athletes will need to add protein powder. Cocktail supplies the body rapidly absorbed protein and carbohydrates to speed up the processes of recovery and muscle growth.
 

There is a variety of  HERBALIFE 24 products, developed especially for athletes.Those products helps to achieve the best results during the workout and recovery. For more information please contact me.

Looking for a low impact workout? This is the video for you. Join me, Samantha Clayton, Director of Fitness Education at Herbalife as I show you this fun, beginners' workout that anyone can do. 

As always, start a workout with a warm up. If you're not sure how to warm up, check out my previous video on how to do a basic warm up: https://hrbl.me/17rocO7 

Here we go with the workout—the first move will be 30 seconds of walking, with arms up overhead. This works the upper body and lower body. It should challenge your coordination because you're taking opposite arm to opposite leg. 

Our next move is a windmill. Step back, arms come down; step across, arms come over. You'll be able to feel this move work your glutes and your inner thighs. This move starts to engage your core and will get your heart rate up. You'll feel your oblique starting to work. 

Now go into squat position because the next move is a squat with jab punches. I want you to sit back into squat. And we're just going to do simple jab punches. Bring your arms out at shoulder height. Make sure your core is engaged, sit back so that your knees are behind your toes, and you're working the glutes. 

The next move is for your hips. Start by putting your arms up, and then lift your heels to meet your hands. This range of motion really helps with the hips, but you're still engaging your core and arms. 

The last move: lunge knee drives. Start in a lunge position with your arms coming straight out. Drive your knee to meet your hand. Again, this will engage the core, and it will also engage the glutes.

Try each of these moves for about 30 seconds each. Then take it back up to the top and repeat this circuit through for a second time.

Today, I wanted to show you a few low-impact moves that are perfect for beginner exercisers. A workout is considered to be low-impact if at least one of your feet remains in contact with the ground at all times.

Low-impact exercise is great for people who are carrying excess body weight because these exercises tend to be less jarring on the body and joints, and is generally less intense overall. If you are already fit and active you can do this low impact workout on a day that you want to give your joints a rest!

I believe that it is important for you to incorporate a wide variety of moves into your exercise routine. Following a stepped approach and working with low impact moves is a great way to get started. Have fun and remember to always listen to your body.

For more videos, check out my Herbalife Fit Tips playlist https://hrbl.me/Herbalife_FitTips and take a look at my blog https://www.discovergoodfitness.com for motivation and fitness advice.

Do you give your hamstrings the attention they deserve? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. 

Today, I want to focus on an important muscle that is often underworked: your hamstrings. Your hamstrings work in perfect partnership with your quads at the front of your legs. Unfortunately, we often fail to train and stretch them effectively, which can lead to muscle stress and tears. Our exercises today will focus specifically on stretching and strengthening your hamstrings to help keep you in perfect running shape. So get warmed up and join me for a hamstring workout.

My hamstring workout for today will include the following moves:
-Plank walk out
- Supine hamstring stretch
- Seated modified hurdle stretch
- Dynamic hamstring stretch while standing
- Knee mobilization exercise
- Hip flexor and quad stretch
- Modified dead lift
- Single leg hamstring walk with lift
- Hamstring focused bridge
- Stability ball hamstring curls 
- Prone hamstring squeeze
- Holding towel stretch 

It is important to ensure that you do a balanced workout. If you do spend time focusing on one specific muscle group, ensure that you follow it up with a workout for its partner muscle in the same week. I hope you enjoyed this workout -- tell me what you thought in the comments section below. For more videos, check out my Herbalife Fit Tips playlist http://hrbl.me/Herbalife_FitTips and take a look at my blog http://www.discovergoodfitness.com for motivation and fitness advice.