Your muscles store carbohydrate (muscle glycogen), which provides instant fuel. Eating carbohydrate-rich foods before exercise slows down the drain on your energy-banks. The optimum times to top up on carbs are:

Large meals 4-6 hours before the activity

Smaller meal 2-3 hours before

Snack up to 1 hour before the activity

Step Two: Top Up

Keep refueling during exercise; particularly for activities taking longer than one hour. Fluids with weak simple carbohydrate solutions are best.

Your Reserve Tank:

Stored body fat provides a reserve for longer events, but we can only burn fat when we have sufficient carbohydrate levels.

Step Three: Sip it Up

Drink fluids at least every 15 minutes during exercise – don’t wait until you’re thirsty.

Step Four: Refuel

You need to refuel your body within 30 minutes of finishing sports activities. Take in easily digestible carbohydrates which provide instant fuel for muscles.

Step Five: Reduce Recovery Time

Increasing the anti-oxidant nutrients in your body and ensuring adequate supplies of protein will reduce recovery time. Protein repairs damaged muscles and maintains and promotes muscle mass whilst anti-oxidants protect your immune system which can be depleted through excessive physical exertion.

Using Herbalife's^® Formula 1, 2 & 3 is the best starting point for any athlete; helping you Fuel, Refuel, Repair and Recover with maximum efficiency. With a simple personalised programme you can easily achieve optimum energy levels and safely maintain the highest levels of personal performance.

Free Wellness Evaluation

(valued at £45)

If you would like help maximising your sports performance through natural nutritional products, contact us to book a free wellness evaluation:

Wishing Wellness Ltd on 01229 580220 or email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it