Winning Sports Nutrition Checklist sports nutrition

So you want to perform at your absolute best and stay on the winning team...

Then follow the 10 suggestions below:


Your body works a lot like a car; it needs fuel to function effectively

Your muscle cells function similarly to a fuel tank, stored carbohydrates serve as a rapid source of fuel.
Eat carbohydrate rich foods prior to your work out to reduce the drain on your body’s stored energy.



The most effective way to fuel your body is with energy rich nutrients

 Eat a large meal four to six hours before you work out. Eat a lighter meal two to three hours before physical activity. Grab a snack 30 minutes prior to exercise. If you’re an athlete, 50 to 60 percent of your diet should be made up of carbohydrates.


Recharge your battery

Refuel during workouts that are more than 30 minutes in length. Drink fluids that have simple carbohydrates.
Keep Your Fuel Topped Up.



Tap into your reserve fuel tank for extended bouts of physical activity

Your body begins to burn fat as fuel (“in the flame of carbohydrates” after that about 18 to 20 minutes of aerobic exercise (long to moderate distance).



Hydrate, hydrate and re-hydrate

It is imperative to replenish liquids you lose when working out while exercising, be sure to drink fluids every 10 minutes –dot wait until you are actually thirsty.



Protein is key to muscle maintenance and growth

Your body must receive adequate amounts of protein to function properly and repair damaged tissue.

Be sure your body receives the recommended daily protein requirements: 1.0 to 2.0 grams per kilogram body weight (1.0 –1.5 grams/kg for ball sports such as tennis, golf, football and squash and 1.5-2.0 gramme/kg for the more extreme sports such as marathon running and body building.



Protein vs. Carbohydrates

Carbohydrates are instant fuel for the muscles.

Protein assists recovery and repair; helping damaged muscles maintain muscle mass and increase girth.



Maximising your fuelling and refuelling efforts

Be sure to eat a carbohydrate-rich food within 30 mins of completing your exercise regime.
Take in easily digestible carbohydrates, which are converted into glucose and stores in muscles as glycogen (quick fuel).



Reducing recovery time

Adequate protein. Antioxidant nutrients. Adequate fluid.



Use supplementation to your advantage

Vitamins and minerals help assist the body’s chemical reactions and regulatory processes.

Antioxidant nutrients can help you reduce your recovery time.
Supplements are especially beneficial for athletes susceptible to decreased immune systems


View shopping cart     Discover how to nutritionally enhance your body to reach its optimum function. Checkout

Sports Nutrition
Success Stories
Why Sports Nutrition?
Fuelling etc explained
Nutrition Checklist
Personalised Programme
Scientific Commitment

About Us

Contact Us

Custom - Living Programmes

Weight Management
Healthy Snacking
Healthy Women
Healthy Men
Healthy Heart
Healthy Aeging
Digestive Health
Sports, Fitness & Energy
Outer Nutrition

Order Online

Select Country
View Shopping Cart

Herbal Vitality

Copyright © 2003