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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.

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!

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even when we have the best intentions. Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be avoid.

1. You think you can lose weight without exercise - To be healthy, lose weight, and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels, fitness, and endurance; plus it's good for the mind!
    
2. You drink too many calories - Staying clear of the fizzy drinks is great, but don't replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often sugar is added, and there's no fiber. Where possible, eat your fruit rather than drink it.
    
3. You think all fats are bad - Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish, nuts, and seeds. Fat is essential for health; just make sure you limit saturated fats and trans fats.
    
4. You think changing your diet is temporary - Just because you've reached your target weight, or achieved your goal doesn't mean you can stop your diet. Do celebrate your success, but don't fall back into old habits and end up gaining back the weight you've lost. Make your new diet choices permanent, not temporary, and recognize that a healthy diet isn't just about weight loss; it's about choosing a healthy lifestyle!
    
5. You find it hard to know when to stop eating - Eating small, regular meals throughout the day is best, but make sure you keep them balanced and don't lose track of how much you've eaten. It's so easy to get caught up doing work or busy talking while you eat, and forget to stop when you're no longer hungry!
    
6. You lose motivation - Motivation is an intergral part of sticking to your eating or exercise plan. Surround yourself with family and friends who encourage your decision. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you've come so far.

Remember, it's easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong - the results will pay off.