Training Guidelines

by Corey Brown, March 25, 2015

Rise Total FitnessRise & RevitalizeTrainingTraining Guidelines

FIVE COMMANDMENTS FOR EATING LIKE AN ATHLETE

  • Eat Breakfast

Your body needs fuel after fasting all night during sleep. Starting the day with an empty tank will negatively affect your mental and physical performance.

  • Pee Clear

Water is crucial to your health—it makes up sixty percent of your body weight. Dark urine is a sign that you’re dehydrated and, especially for athletes, thirst isn’t always a reliable indicator of hydration needs.

  • Eat More Fruits and Vegetables

Athletes need nutrient dense foods. Eating fruits and vegetables is the best way to get the nutrients you need to perform your best.

  • Never Feel Hungry

The best athletes graze rather than gorge. Eat smaller portions of the right foods all day instead of starving between infrequent large meals.

  • Refuel

Your body needs fuel immediately after training. Waiting longer than thirty minutes after exercise before refueling is stressful and hinders your body’s ability to recharge.

Visit startherbalife24.com to customize your training needs; then

goherbalife.com/materdei  > Herbalife 24 Sports line of products

MEAL TIMING FOR OPTIMUM PERFORMANCE

  • Eat 5-6 times per day, every 3 hours
  • Distribute calories evenly throughout day
  • Consume mixed meals and snacks (carbohydrate and protein)
  • Pack a cooler so appetizing food is readily available

Benefits of Meal Timing

Proper meal timing, composition, and frequency:

  • Enhances performance
  • Optimizes fuel availability
  • Improves body composition

Nutrient Timing

  • Eat meal or snack 1 hour before resistance training and within 30 minutes after:
  • Carbohydrate to stimulate insulin release such as F1Sport/Prepare/Prolong
  • Protein to provide amino acids within 30 minutes of completed training with Rebuild Strength/Endurance
  • Consume adequate calories and protein throughout day to maintain anabolic state
  • Excess protein (over 1gm/lb of body weight per day) not incorporated into muscle – increases amino acid oxidation

NUTRITION PERIODIZATION

Always Adjust Calorie Intake to Meet Training Requirements

  • Inadequate calorie intake during training = fatigue, weight loss (including muscle), impaired performance
  • Excessive calorie intake during lighter training = increase in body fat, and impaired performance

Erratic Eating

  • Skipping breakfast or lunch:
  • Reduces quality of training session due to reduced muscle and liver glycogen stores
  • Impairs recovery
  • Adequate calorie and carbohydrate intake is critical before, during, and after exercise to:
  • Maintain quality of training
  • Promote optimum recovery
  • H24: Formula 1 Sport, Prepare, Prolong, Rebuild Strength/Endurance

CARBOHYDRATES

  • Primary fuel for exercise (muscle glycogen) and brain (blood glucose)
  • Spares muscle protein
  • Helps burn fat efficiently
  • Source of vitamins, minerals, fiber, and plant chemicals that promote health

Effects of Inadequate Carbohydrate Intake

  • General lack of energy
  • Muscle fatigue
  • Difficulty concentrating
  • Decreased endurance
  • Loss of power and strength
  • Reduces performance in stop and go sports like football and basketball

WHAT YOU SHOULD PACK

  • Herbalife 24 Hydrate and or Prolong
  • Water
  • Granola bars, energy bars, breakfast bars
  • Crackers, pretzels, baked chips
  • Low-fat mini muffins
  • Mini bagels, bread sticks, rice cakes
  • Oatmeal raisin bars, fig bars, ginger snaps
  • Fruit –banana, apple, orange, grapes
  • Snack packs: Fruit, pudding, apple sauce
  • Baby carrots
  • String cheese
  • Fruit yogurt low in sugar
  • Canned tuna in water, chicken, turkey
  • Cups of Soup

WHAT’S ON YOUR PLATE

2/3 of the Plate:

  • Whole Grains
  • Vegetables
  • Fruits
  • Beans

1/3 of the Plate:

  • Lean animal / Plant Protein

EXAMPLE OF A GOOD MEAL FOR AN ATHLETE

Chicken Breast
Rice
Bread
Margarine
Vegetable Salad
Broccoli
Fruit
Nonfat Milk
Total
165
200
160 take out or replace with Stone Ground bread
45-real butter, real nut butter
150
50
120
80
970kcal

PRE-EXERCISE MEAL BEFORE TRAINING OR COMPETITION

  • Improves performance by 12.5-15%
  • Prevents hunger
  • Supplies energy for muscles

Focus on:

  • Eating about 300-800 calories
  • Reduce size of meal close to exercise:
  • 300 calories 1 hour before
  • 800 calories 4 hours before

Meal Should Consist of:

  • High carbohydrate
  • Moderate protein
  • Low in fat, fiber
  • Fluids with meal

Suggestion: F1 Sport, PDM/Rebuild Strength, frozen fruit, 1T Nut butter/Coconut Oil

SAMPLE OF PRE-EXERCISE MEALS

Breakfast

  • 1/2 to 1 cup of oatmeal
  • 1/2 to 1 banana
  • 1 egg
  • 1-2 slices whole grain toast
  • 6 to 12 oz. orange juice
  • 1 cup fruit yogart
  • Smoothie-F1 Sport Adding oats/nut – butter/fruit
Lunch/Dinner

  • 3 to 4 chicken
  • 3/4 to 1 1/2 cups of rice
  • 1 cup salad
  • 1/2 to 1 cup broccoli
  • 3/4 to 1 1/2 cups of fruit salad
  • 1 to 2 slices of whole grain bread
  • 8-16 oz. milk

FUELING DURING EXERCISE

Consuming carbohydrates during training session lasting less than 1 hr:

  • Enables athletes to exercise longer and/or sprint harder at end of exercise
  • Improves quality of exercise session, thereby promoting greater adaptation to training
  • Decreases stress response and bolsters immune system

Sample of During Exercise Fuels

  • Consume 30 to 60 grams of carbohydrate (120 to 240 calories) per hour
  • 32 oz. sports drink = 60 g carbohydrate
  • 2 gels = 50 g carbohydrate
  • 1 sports bar = 47 g carbohydrate
  • 1 banana = 30 g carbohydrate
  • 4 small fig bars, 2 large graham crackers = 42 g carbohydrate
  • Prolong 58gm Carbs & 850mg electrolytes per serving to buffer pH changes during exercise with highly purified whey protein isolate designed to reduce muscle breakdown

 

NUTRITION IMMEDIATELY AFTER TRAINING OR COMPETITION

  • Speeds muscle recovery and repair Herbalife Rebuild Strength / Endurance
  • Replaces fluid losses

Focus on:

  • High carbohydrates
  • Small amounts of protein
  • Fluids

SNACK LIST

7-15 Grams of Protein

  • ½ cup of cottage cheese (non fat) 13 grams
  • 1 Blue Bunny Carb Freedom Yogurt 5-7 grams
  • 1 String Cheese 7 grams
  • 1 serving of Soy Crisps 7 grams (17 crisps per serving)
  • 3-4 Egg Whites 12-16 grams
  • 2oz of Deli Meat 10-12 grams
  • ½ can of Tuna 13 grams
  • Sardines 19 grams -3.2oz
  • Tofu 12.8 grams – firm raw
  • 1 Soy/Garden Burger 13-18 grams
  • Beef Jerky 12 grams – 1 oz
  • 1 Herbalife Protein Bar Deluxe 10 grams
  • 1 Herbalife Protein Drink Mix 15 grams
  • Herbalife Creamy Chicken Soup Mix 16 grams
  • 20-Gram Protein Snacks
  • 1 Protein Bar Deluxe and ½ cup cottage cheese
  • 3/4-cup cottage cheese (non fat) and fruit
  • 1 large bag tuna and 1 Tbps. lite mayo
  • 1 string cheese and 2oz deli meat
  • 1 yogurt and small beef jerky
  • 1 yogurt and Herbalife Protein Bar Deluxe
  • 1 yogurt and Herbalife Creamy Chicken Soup Mix
  • 5 hard-boiled egg whites and 1 yolk

25-Gram Protein Snacks

  • 1-cup cottage cheese (non fat) and fruit
  • 6 hard-boiled egg whites
  • 1 protein bar and 1 beverage drink mix
  • 1-soy nuts and 1 beverage drink mix
  • 1 garden burger and yogurt
  • 1 large bag/can of tuna/1Tbls. lite mayo with one serving soy Crisps

HYDRATION

Dehydration

  • Sweat losses as little as 2% of body weight can begin to impair athletic performance and temperature regulation
  • Consuming fluid during exercise improves athletic performance and protects health

Individual Hydration Plan

  • Weigh before and after activity to determine average sweat rate:

(Pre-Weight – Post Weight) + Fluid Intake During Activity = Athlete’s Individual Sweat Rate

  • Drink to minimize loss of body weight without over-drinking
  • Drinking too much or too little fluid can be dangerous

Example of Individual Sweat Rate

During a 1 hour workout:

Pre-Weight: 130 lbs    Post Weight: 129lbs    Fluid Intake: 16 ounces

(130 –129 lbs) = 16 ounces of fluid lost

+ 16 ounces of fluid consumed = 32 ounces (2 lb) of sweat loss per hour

Drink to match sweat rate!

For this example, drink 8 ounces of fluid every 15 minutes

Add Hydrate before/after exercise-bio available electrolytes

Hydration Before and After Exercise

  • Drink 1 oz. per 10 lb. two hours before exercise
  • Drink ••• oz per 10 lb 20 minutes before exercise
  • Drink 3 cups (24 oz) for every 1 lb lost after exercise (150% of sweat losses)

 

Reverse Exercise-induced oxidation and Reduce Tissue Inflammation while sleeping with Restore before bedtime

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