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Struggle to get out of bed in the morning, can't function without your morning coffee fix, mid afternoon slump sees you reaching for sugary snacks and drinks to get you through the day... sound familiar? We are busier than ever, the generation of do it all - juggling work, home life, relationships, family, and social activities... it's no wonder we feel exhausted! 

A good night's sleep isn't the only factor in feeling refreshed and awake; what we eat also has a huge part to play in powering our bodies. Choosing the right foods can have a significant impact on your energy levels throughout the day, but all too often looking after ourselves comes as a last priority in the daily whirlwind. To boost your energy, swap unhealthy quick fixes like chocolate bars and unhealthy sugary drinks for foods that give a natural boost and can send your energy levels soaring! 

10 Energy boosting foods. 

Oats - Oats are high in calcium, potassium and magnesium, as well as energy boosting B vitamins. Magnesium plays a key role in converting the food we eat into energy, and a shortage of magnesium in your diet could leave you lacking in energy. Oats are also low on the Glycemic Index so they give your body a steady release of energy. Try muesli, porridge, or oatcakes for a healthy breakfast or snack.

Nuts - Packed full of protein, vitamins and minerals as well as good fats, nuts are a great snack when you're lacking in energy. Almonds contain energy boosting minerals magnesium and calcium. Walnuts are rich in potassium, zinc and energy boosting iron, while peanuts are a good source of vitamin B6, which aids the body to use and store energy from protein and carbohydrates in food. Whichever you choose, be careful not to overdo it as nuts have a high calorie and fat content - a small handful or two tablespoons is an ideal portion.

Fruits - Full of vitamin C, antioxidants, and fibre, fruit is the perfect energy boosting snack. Vitamin C is crucial for the production of carnitine, a molecule that helps your body burn fat for energy. Being deficient in Vitamin C will not only leave you feeling lethargic but can also cause your body to store in your muscles the fat it is not burning. Oranges and other citrus fruits are packed with Vitamin C; bananas are also a great choice as they are a rich source of carbohydrate - the body's preferred energy fuel, and full of potassium an element essential for the body's growth and maintenance. There's no such thing as a bad fruit, so eat an assortment for a varied diet and for maximum nutrients.
Vegetables - Iron is an important mineral for energy. Choose broccoli, spinach, asparagus, and sprouts, all high energy foods full of key vitamins and minerals your body requires. Sweet potatoes are also a great choice as they are high in carbohydrates as well as Vitamins A and C.

Whole grains - Swapping white rice, bread, and pasta for their wholegrain counterparts will help stabilize your blood sugar levels. Refined carbohydrates contain very little fiber and are heavily processed, whereas unrefined carbohydrates are rich in fiber which slows the rate at which the sugar from carbohydrates is released, reducing the sudden spike and crash of blood sugar and energy levels. Fiber also expands in your stomach, leaving you feeling fuller for longer. Brown rice and whole-wheat breads are good sources of Pantothenic acid (better known as vitamin B5) which helps the body extract energy-giving nutrients from food.

Fish - Fish is a great source of protein,vitamins, and minerals. Oily fish such as salmon, mackerel, trout, herring, fresh tuna, and sardines are all high in vitamins B6, Niacin (B3) and B12, which are important in converting food into energy. Fish is also rich in magnesium, another key mineral for energy production. Oily fish also contain omega-3 healthy fats, which are good for your heart.
Lean red meat - Red meat sometimes gets bad press but eating lean red meat can help your body top off its protein and iron levels - both of which are vital for energy. Low iron levels can lead to iron deficiency anemia, the main symptoms of which are tiredness, lethargy and general lack of energy. Meat is also one of the main sources of Vitamin B12, which is key in releasing energy from the food we eat.

Beans and lentils release energy slowly and are full of fiber, which slows digestion and provides a more steady supply of energy. Kidney beans, lentils, and baked beans are rich in iron, an important mineral for maintaining energy levels. 

Eggs - One of the few foods to be called a complete protein, eggs contain all 9 essential amino acids - the building blocks of protein in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are great for an energy boost, and you'll feel fuller for longer as they provide a slower release of energy.

Garlic - Eating lots of garlic might not make you popular on account of its odor, but its health benefits have been known for centuries. This powerful herb can help to reduce fatigue and boost energy levels. It has also been linked to improved heart health and regulating blood sugar levels - and it adds great flavor to dishes!

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.

Getting a good night's sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep. "When we're busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing," says Herbalife's Luigi Gratton, M.P.H., and Vice President of Nutrition Education.

Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it's best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you're like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you'll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether or not to snack before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax.

Good nutrition for a good night's zzzz's:

• Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans
• A bowl of lentil soup with a salad and some fruit for dessert
• If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed
• Keep your alcohol intake moderate to avoid sleep disruption
• Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water
• If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation
• A cup of warm milk is an age-old remedy for sleeplessness, and for good reason

Follow the tips above to help get a restful night's sleep, and develop healthy sleep patterns for a healthy lifestyle.  If you need more ideas about improving your personal wellness goals, Herbalife is a leader in the health and wellness industry, and your Herbalife Independent Distributor can help you discover the best products for your nutritional requirements.