This program is targeted to people who wish to increase their lean muscle mass, either to increase strength which can be useful for everyday tasks or to improve physique. Toned muscles can make us look leaner while upper body muscle building can help with posture and strength. You should use a combination of strength and aerobic training together with a healthy diet, and the right amount and timing of protein to support muscle mass. If you train but don’t provide the right building blocks for muscle, then you will not make the most of your training.
Product Programme
Whether you are a competitive weightlifter or simply training to improve physique, it is important to know what you need to eat to maintain your health and maximize muscle building and strength. Along with strength training, gaining muscle mass requires adequate energy together with good quality protein at each meal and particularly after training. Once your protein requirements have been estimated by your Herbalife Wellness Coach, aim to spread your protein intake through the day.
The plan outlined below is a guide to eating when you are working out. However everyone is an individual so your Herbalife Wellness Coach will work with you find something that works for you.
Core Nutrition
Breakfast
Don’t forget to start the day with a healthy balanced breakfast and don’t forget to include a source of protein.
How about an egg with wholemeal toast, cereal with nuts and yogurt or some lean grilled bacon on wholemeal toast or try Herbalife Formula 1 if you are short on time. It’s a delicious healthy meal replacement that provides an excellent balance of high quality protein from milk and soy and essential micronutrients. It’s quick to whip up, convenient and a nutritious start to the day providing 18g protein per serving. Don’t forget to add a portion of fruit and some wholemeal toast for extra energy.
Healthy Dinner or Lunch
Aim for your lunch and dinner meal to be healthy and provide a good source of high quality protein. To start you off, plan for some healthy dinner recipes for one week which can fit into your daily plan. It’s key to avoiding high fat takeaways or nutrient poor foods when you are low on time or too tired to cook.
Mid-morning and mid-afternoon snack
A regular meal pattern including a mid-morning and mid-afternoon snack can help keep hunger pangs at bay and is particularly important when you are training. Planning in advance which snacks you are to eat can help to keep you from reaching for high calories treats and steer you towards more nutritious options.
Protein bars
Herbalife Protein Bars are a delicious high protein healthy snack. With approximately 140 calories*, each Herbalife Protein Bar contains almost 10g of high quality dairy protein, which can help build lean muscle mass. Increasing your body’s lean body mass can contribute to an increased metabolic rate.
Other snacks
Aim to get your 5-a-day from a variety of fruits and vegetables. Chose some chopped carrot sticks or vary the way you eat your fruit with a light drizzle of honey. Other nutritious options include a small handful of nuts or seeds, a slice of wholemeal toast with jam or peanut butter, rice cakes with some low fat cheese.
Before, during and after training
When it comes to training there are 3 essential elements to keep in mind:
Fluids: aim to drink at least two litres of fluid per day or even more if you are exercising. Hot gyms can increase the amount you sweat so make sure you bring a sports bottle with fluids with you and hydrate during exercise.
Carbohydrate: Carbohydrates are a key energy source for muscles. Eating too few carbs could reduce your energy stores and you will not be able to train as hard so make sure you have a carbohydrate based meal or snack at least 1-2 hours before you work out.
Protein: Consume protein soon after exercise when the body is most receptive to muscle building. However, you don’t need very large amounts of protein, between 20-25g should suffice.
Before: Herbalife F1 Shake
Start fully fuelled and hydrated
Try to ensure you have had a meal at least 2 hours before you exercise as it will help you get more out of your training. If you hit the gym after work, try to eat a light snack about hour before you leave work. Try a bowl of cereal with milk , a jam sandwich on wholemeal bread or a meal replacement shakes like Herbalife’s F1 can be a convenient at this time. Don’t forget to drink about 250-500mls water to ensure you start training fully hydrated.
During: Water / Herbal Aloe / Herbalife Tea Mix
Stay hydrated and fuelled
Whether you need to drink or eat during training really depends on how long and intensely you train.
Added to water, Herbal Aloe Concentrate provides a refreshing taste which may help you to hydrate your body, while Herbalife Tea Mix will boost up your metabolism and burn up more calories.
After: Herbalife F1 Shake and F3 Protein
Recovery
Once your workout is done you need to focus on recovery-replenishing fuel stores, rehydration and providing protein to build muscle. As this is a period when appetite can be low, a recovery drink like Herbalife Formula 1 with Formula 3 protein powder can provide a convenient palatable source of high quality protein (20g per serving) in the form of whey and soy together with some carbohydrate to refuel muscles and fluid to help you rehydrate.