Sports Diet

10 Sports Diet Tips to Enhance Sports Performance

Technique, training, mental preparation.. and sports diet. Benefits:

  • Part of the team
  • Improved Performance
  • Feel the Difference!
  • Recover Faster
  • Competitive Edge
  • Free Personal Consultation
  Do you want to perform at your absolute best and stay on the winning team ?
Follow our 10 suggestions and get ready to improve your performance on and off the playing field!

Step One : Muscles = Fuel Tanks
Rapid response fuel is stored as carbohydrate (muscle glycogen). Eat carbohydrate-rich foods before exercise to slow down drain on your fuel tanks


Step Two : Optimum Time to Top-Up with Carbohydrates
Large meal 4-6 hours before activity
Lighter meal 2-3 hours before activity
Snack Up to one hour before activity


Step Three : Keep Your Fuel Topped Up
For long duration activities (60 minutes plus), drink fluids with a weak solution of simple carbohydrates

  Step Four : Make use of your reserve fuel tank
Stored body fat = fuel for long-haul events, although we have a potentially unlimited supply of fuel from stored fat, we can only burn fat as a fuel when combined with carbohydrates
  Step Five : The importance of fluid
Drink fluids at least every 15 minutes.
Do not wait until you are thirsty
  Step Six : Protein for muscle maintenance and muscle growth
You need 1.25 to 1.5 grams per kilogram of body weight
(1.25 grams/kg for the ‘ball’ sports and 1.50 grams/kg for the more extreme sports such as marathon running and body building).
  Step Seven : Protein vs. Carbohydrates
Carbohydrates = instant fuel for the muscles. Protein repairs damaged muscles, maintains muscle mass and increases girth
  Step Eight : Best time to refuel the tanks (muscles)
Within 30 minutes of ending exercise, take in easily digestible carbohydrates. These are converted to glucose and stored as glycogen, your quick fuel
  Step Nine : Reducing recovery time
Increase antioxidant nutrients.
Ensure adequate supplies of protein.

Multivitamin and mineral supplement assists the body's chemical reactions, regulatory processes, and forms structures important for athletes who may be susceptible to decreased immune systems due to excessive physical exertion


The equation is quite simple : What you put in, you get out! Is your current ‘fuel supply’ providing your body with everything you need? If you are not sure whether to reply yes or no, check through the statements below, and then move on to find out how we can supply you with the Nutritional Edge…

  •  My body needs a highly nutritious diet to provide the carbohydrate, protein and fat needed for fuel.

  •  I need good supplies of vitamins and minerals to thoroughly utilize my body’s fuel supply.

  • Physical exertion creates excess free radical activity, so I need powerful antioxidants to help neutralize the free radicals and assist in improving my recovery rates.

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