triathlon nutrition GUiDE

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1 NUTRITION triathlon GUIDE

2 PART 2: NUTRITION DURING PHYSICAL EFFORT WHAT BEST TO EAT? Best for triathletes is eating meals that are well-planned and balanced as to the proportion of proteins relative to carbohydrates. What is also extremely important is the, as high as possible, quantity of antioxidants in the diet, other minerals and vitamins as well as the regularity of meals and matched to the weight of the caloric content of menu. P A R T 1 : NUTRITI O N D U R I N G THE TRIATHLON A triathlon is swimming, biking and running. A triathlon is also carbohydrates, proteins and water. Defeating those subsequent kilometers during the competition in the time that we want requires close cooperation with the body for a couple of months beforehand. Progressively lengthening and increasing the intensity of training must meet the requirements of muscles, both in terms of fuel - sugars and building materials - proteins, and to assist it all with water throughout each training. The daily menu, very effective in meeting the nutritional needs of the body. will be a HERBALIFE FORMULA 1 shake, and for the training days its version for athletes - FORMULA 1 HERBALIFE line 24. Such a shake can replace any meal or to add to a small or inadequate meal. Instead of a shake, you can also enjoy the HERBALIFE FORMULA 1 EXPRESS bar as a meal. SHAKE HERBALIFE FORMULA 1 A healthy meal that provides high-quality protein derived from soy and milk (in a good ratio), and essential micronutrients, with the addition of vegetable ingredients and herbs. Contains a small amount, because only 200kcal, and delivers up to 18 grams of protein, 23 micro and macro elements. It gives a feeling of satiety for a long time and maintains a healthy body and helps to lose weight, if that s what your body needs before the competition.

3 HERBALIFE FORMULA 1 EXPRESS A meal containing all the necessary micro and macro elements enclosed within a bar. It facilitates the body s nutrition during training, a journey, or in any situation where we cannot eat or drink anything. It provides a feeling of satiety for a long time, prevents snacking and ensures saturation of the body with the necessary ingredients. Very helpful for professional athletes. P ART 3 : FOOD B E F O R E TRAINING Best to eat about 3 hours before your workout. It should be a low-fat, high-carb diet. Carbohydrates in the form of glucose feed muscle. Therefore, it is important to keep blood glucose at a high level during prolonged exercise. No eating more than 6 hours before your workout may cause hypoglycemia and can cause muscle burning during endurance training. It is a great loss. What is the need for carbohydrates during exercise? During endurance training, one should provide the body with about 50 grams of carbohydrates per hour. During a race, while cycling a much greater amount is recommended, even 80 grams of carbohydrates per hour. Meals 2-4 hours before exercise: FORMULA 1 Sport Shake from Herbalife line 24. The milk protein support the growth of lean muscle tissue, a special blend of carbohydrates contained within, it provides immediate and constant energy. Specifically added to this formula L-Glutamine, supports muscle growth and immunological functions of the body, and through the mineral content and vitamins has protective antioxidant effects. To make the drink, simply add the appropriate portion to a glass of water. It can be drunk before a workout because it does not give you the feeling of excessive fullness, you can also drink in the evening after a late night workout. It can also replace lunch, if you eat a robust and hearty meal in the morning and evening. Oatmeal with milk Whole-grain cereal with milk or yogurt Sandwich / roll / chicken, fish, cheese, egg and salad Jacked potato with beans, cheese, tuna, chicken and lettuce Spaghetti with tomato sauce, cheese and vegetables Chicken with rice and salad Hot vegetable dish based on beans and potatoes / rice Stewed / baked chicken with vegetables and potatoes

4 Snacks for 1-2 hours before your workout: Fresh fruit Dried apricots, dates, raisins Milky fruit shake Yogurt Nutritional or energy bar Cereal bar Juice HERBALIFE protein bar HERBALIFE PROTEIN BAR It s a healthy and sweet snack. A bar rich in protein from soybean gives a feeling of satiety, contains B vitamins to improve the body s metabolism, helping to release energy from the food we eat. They are a great way to meet the needs of eating chocolate, but guarantee a dose of protein instead of unnecessary fat out of sugar. Before the exercise it is worth to drink ample liquids. You should drink about 0.5 liter of fluid before exercise, in small sips, slowly, avoiding the feeling of overfilling. A way to supplement the demand for water and a small injection of sugar is adding LIFTOFF effervescent tablets to the water. LIFTOFF is a low-calorie, effervescent energy drink with caffeine to help you stay focused and to motivate your body to exercise. One serving is only 10 calories. It lets you meet 100% of the daily requirement of vitamin C, which helps to reduce fatigue and the B vitamins (B1, B2, B3, B6, pantothenic acid and biotin) for the proper conduct of energy production. Great before and after training, as well as during the race, when we want something to chew.

5 CZĘŚĆ 4: FOOD DURING TRAINING If the training takes less than one hour even drinking water is not necessary, but after 30 minutes I recommend to drink small sips drink of HYDRATE. HYDRATE is a low-calorie source of bio-available electrolytes designed for better hydration. Just as FORMULA 1 H24 it has strong antioxidant effects, by the high content of vitamin C. It is low in calories (less than 15 kilocalories), due to the content of only 1 gram of sugar. It helps hydrate, but does not provide the excess sugar and calories. Remember to never lead to the point where you feel thirsty - such a state can attest to the fact that there was cellular dehydration and it will be difficult to maintain good form during training. Drink before the body reminds you. It will reward you and help you reach a great result. If the effort it takes more than 60 minutes one should consume approximately 30-60g of carbohydrates per hour. If the effort it takes over 2 hours, it is necessary to further protein. You must recharge muscle fuel (sugars), but also rebuild (protein). WHAT TO DO DURING? During the short workouts (less than 2 hours) the H3OPro HERBALIFE carbohydrate-electrolyte drink is ideal. H3OPro is a carbohydrate-electrolyte beverage serving hydration before exercise, during exercise and after their completion. One serving provides 137 calories. It also provides vitamins C and E, which protect cells from oxidative stress. It contains no artificial sweeteners and flavorings or preservatives. It is appreciated for a very good taste - more refreshing than sweet. During training lasting over an hour, or during shorter but very intense training, it is necessary to use iso-tonic. It is best to drink a few sips after about 20 minutes after the start of the exercise, about 150ml of fluid and the same every 20 minutes, so that you drink 0.5 liters of liquid per hour.

6 During long workouts PROLONG PART 5: FOO D A F T E R TRAINING Muscle regeneration takes approximately 20 hours after the workout; after a marathon it takes about 7 days. The key is to rebuild the greatest supply of carbohydrates possible in the muscles for the next workout! WHEN TO EAT CARBS? PROLONG provides a dual-source carbohydrate blend for immediate and sustained energy, so your muscles get the drive. Additionally Prolong contains electrolytes just as isotonic drinks do. They help support muscle contraction and maintain a properly functioning cellular environment. Contains exactly the recommended amount of carbohydrate - 47g per serving, including 17g of fructose. Moreover, it is rich in electrolytes (Na, K, Ca, Mg), and protein - 6g of whey. PROLONG improves efficiency, so you can achieve better times without overloading the body. It further facilitates recovery after exercise. as soon as possible Phase I: 0-2h - 150% recovery Phase II: 2-4 hours - 110% recovery > 4h - little The ideal post-workout meal should contain 20-40g of protein and g of carbohydrates. The perfect meal after exercise is REBUILD ENDURANCE from HERBALIFE 24. Supplement with a rich and soothing effect on tired muscles and the entire body. It contains branched chain amino acids, whey and casein protein forming dynamic and steady state production of proteins in the body, recovering tired muscles. Mix of carbohydrates contained therein supplement muscle glycogen. It also contains two important ingredients: L-Glutamine that supports immune function and accelerates muscle recovery and L-Carnitine reducing regeneration of muscle tissue.

7 Nourished in this way you can be sure that after the competition or a combination of training muscle soreness or weakness, or infection in the body will not appear. Nourished and regenerated muscles will enjoy the well-being of the next day and a peaceful sleep at night. Additionally important In addition to supplements for athletes, your diet should consist of cereal, colorful vegetables and fruits, delicate meat and fish. Try to eat fish (preferably from the sea) at least 2 times a week. Add olive oil to the daily menu. A very good source of minerals and perfect proteins are also eggs. If you think your diet does not contain enough protein for an athlete needs, HERBALIFE FORMULA 3 supplementation may be the best solution. Formula 3 is a mixture of soy protein and animal origin. In a very simple way to help make up protein deficiency in a diet. Just add a tablespoon or two to a shake, soup or other dishes and do not eat extra, unnecessary calories to provide the body with a full pool of essential amino acids. In addition to the nutrition factor, a huge impact on the condition of the body is sleep. During sleep, the body secretes nitric oxide, a substance that improves the flexibility of blood vessels. This provides better oxygen to the muscles, brain and heart. It has a beneficial effect on the health of both physical and mental athletes. For those who care about their condition even during sleep we recommend NITEWORKS. Niteworks is a supplement that supports the heart during sleep. It contains L-arginine, L-citrulline and folic acid and vitamins C and E, which protect against oxidative stress.

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