Whether you’re chasing a new personal best at the gym, preparing for your first open-water swim, or training for a long-distance ride across the city, one thing is certain: how you fuel your body is just as important as how you train it.
Across Asia, a fitness revolution is underway. From the boom of ‘running era’ in the Philippines, to Korea’s boat races, and the trail runs in Hong Kong or even Herbalife-sponsored runs across Indonesia, Taiwan and Vietnam, more people are stepping up to endurance challenges. With this growing passion for movement comes a deeper need to understand the role of nutrition, not just as a diet, but as a tool to unlock performance.
Training Hard Isn’t Enough, Nutrition Completes the Picture
Think of your body as a high-performance car engine. Without the right fuel, it won’t get far or drive fast. You can build a structured training plan, but without a nutrition strategy to match your efforts, it may fall short. Whether you’re a weekend warrior or a seasoned marathoner, sports nutrition should be integrated into every phase of your workout journey.
The Right Nutrients for the Best Results
Nutrition starts with the basics, calories, and macronutrients tailored to your fitness goals. Here’s how to break it down:
Carbohydrates: Your body’s go-to fuel for endurance. Eating fast digesting carbs 30–45 minutes before a workout helps maintain energy without risking digestive distress. General training needs range from 5.5–7g per kg of body weight, while endurance athletes may require 7–10g/kg, even higher for ultra-endurance events.
Protein: Essential for muscle recovery, repair, and sustained performance. Endurance athletes should aim for 1–1.3g/kg of body weight, and those involved in strength or high-intensity training may need up to 2g/kg. Foods such as eggs, chicken breasts, tofu (tokwa), fish or lean pork are rich in protein.
Fats: Often overlooked; fats provide long-lasting energy and support cell function. They should make up 25–30% of your daily calorie intake. Prioritize sources like avocados, nuts, seeds, fatty fish, and oils like sesame or olive, common staples in many Asian diets. Fats are best consumed throughout the day or after a workout to avoid slowed digestion during a workout.
Timing Matters: Before, During & After
Smart nutrition is about more than what you eat, it’s also about when you eat:
Pre-workout: Fuel up 30–45 minutes before with a carb-rich snack, low in fiber to ease digestion. Also, drink plenty of fluids before your workout so you don’t start your exercise dehydrated. Add electrolytes, especially in hot and humid Asian climates, can help prevent early fatigue.
Post-workout: Within 30 to 60 minutes after exercise, consume 20–40g of protein, whether from a shake, tofu, lean meat, or eggs with your choice of a carbohydrate source (fruit, rice, potatoes, or noodles). This helps repair muscle and optimize recovery.
Water is Great, but is it Enough?
In the Philippines, where the heat and humidity are part of everyday life, it’s common to see people – whether athletes pushing their limits or commuters braving the daily grind – toting a water bottle or tumbler to stay refreshed on the go.
Hydration plays a critical role in performance, but intense activity causes the body to lose water and electrolytes through sweat and heat regulation. In tropical and humid regions across Asia, this loss can be significant. During workouts over 30 minutes, especially outdoors, replace plain water with electrolyte drinks that contain sodium and potassium to maintain endurance and prevent cramps or dizziness. For workouts lasting longer than 60 minutes, choose an electrolyte drink with added glucose to maintain energy levels and intensity.
Recovery Is Training, Too
Don’t overlook rest; recovery is when progress happens. Aim for 7–9 hours of quality sleep and take at least one full rest day each week. Sleep helps regulate hormones, repair muscle tissue, and replenish energy stores.
One Goal, Many Paths: Personalized Nutrition for All Levels
Every athlete is different, but the impact of good nutrition is universal. Your body needs a personalized, consistent approach to fueling. That doesn’t mean complexity; it means awareness and routine.
At Herbalife, we believe in empowering every individual with the knowledge and nutrition to unlock their potential. We believe that when you fuel well, you don’t just reach your goals, you exceed them.
Live your best life.
