Category Archives: Meals

What To Eat Before Working Out

Since carbs are so important to your body’s engine, your pre-workout meal should be relatively high in carbohydrate. A little bit of protein is good, too. It will slow digestion just a little bit – enough to allow the carbs to enter the bloodstream a little more slowly and steadily. On the other hand, you don’t want to eat a lot of fat right before you head out – it can slow digestion too much and leave you feeling uncomfortably full. And save your high fiber foods for afterwards, too, since they also take a while to work their way through your system.

As far as what specific foods you eat – there are no hard and fast rules. A Formula 1 Sport Shake works well if you’ll be working out relatively soon after eating; a turkey sandwich and a bowl of soup at lunch will be pretty well digested if you’re going for a run in the mid-afternoon.

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Be A Pro – Omar Gonzalez of LA Galaxy

Ever wondered what it takes to Be A Pro? The LA Galaxy and Herbalife have partnered to create a documentary series that explores what it takes to be a professional soccer player through the eyes of LA Galaxy peak performers.

Omar Gonzalez of LA Galaxy talks nutrition with Herbalife scientist, John Heiss.

Healthy Meal For Athletes

Meal Planning For Athletes

Rebuild Strength – Voted best recovery shake by Triathlete Magazine.

While many athletes go through a bit of trial-and-error with their meal planning until they come up with a plan that works for them, there are a few key points that all athletes should keep in mind when trying to match their meals and snacks to their activity.

Carbohydrates are primarily what the body relies on for energy. The body needs a fairly steady source from the diet, since there’s only so much carbohydrate the body can store – in the form of glycogen – in the muscles and the liver.

It’s important to ‘top off the tank’ with some carbohydrate before an athletic event.  In choosing what to eat, all athletes need to consider how much time they have to digest before they start an athletic performance or event.

  • Foods high in fiber and fat delay digestion time so save them for after your big event.
  • Light or liquid meals digest more quickly than solid ones.
  • During continuous activity that lasts longer than an hour, athletes need to keep the carbohydrate coming in.  Specially designed sports drinks are ideal for this purpose, since they provide fluid and salts as well as the right amount of carbohydrate to keep muscles well fueled; some also provide small amounts of protein that help with muscle recovery.
  • Post-exercise, athletes must consume plenty of carbohydrate to replenish the stores in their liver and muscles.  Ideally, athletes should try to eat within 30 minutes or so after their event or workout is over.  Fruits, veggies, whole grains, beans and dairy products are all terrific recovery foods. This is the time to load back up on the higher fiber carbs since digestion time is no longer a concern.
  • Whey and casein – proteins derived from dairy products – are also needed after exercise to help promote muscle recovery.  A protein smoothie made with milk and fruit,  a sandwich on wholegrain bread with a glass of milk, or some yogurt with a piece of fruit are all excellent post-exercise meal ideas.

Your at-a-glance what to eat and when guide for superior athletic performance

More than 3 hours to your event?

If you’re planning ahead, then eat a regular, balanced meal no less than 3 hours before your event.

Between 1 and 3 hours to start time?

If you have only an hour or two before your event, then enjoy a lighter, solid meal, maybe some cottage cheese and toast, or a bowl of low fiber cereal. Take a Formula 1 Shake with milk and fruit.

Less than 1 hour until you compete?

For athletes who have only an hour or less to digest before an event, choose something that will be easy on your stomach such as a smoothie or a yogurt. For example, a Formula 1 Shake made in water.

During the event?

Keep topping up – use a specific sports hydration drink.

Just completed the race?

Dig into some healthy snacks like fruit, raw vegetable sticks and hummus or a protein smoothie

When you’re doing strenuous exercise, paying attention to what you eat – and when – can have a big impact on your athletic performance so don’t let eating become an afterthought.

Herbalife markets sports food and supplement products, including hydration supplements.

Herbalife Athlete Lounge London

Luigi Gratton, M.P.H., Vice President, Worldwide Product Marketing, give a tour of the Herbalife Athlete Lounge in London. See what awaits our sponsored athletes as they are treated to the best we have to offer. From Products, including the science behind our products, to a photo and video shoot, to a lounge where they can simply relax and enjoy a shake.

Have you had your shake today? – Light, nutritious meal before a workout.