By Krissy Lines
Krissy Lines is the director of sports performance and nutrition education at Herbalife.
Whether you are 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 marathons and triathlons in Malaysia 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 Is not enough, nutrition completes the picture
Think of your body as a high-performance car engine. Without the right fuel, it will not 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 are 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.
- Fats: Often overlooked; fats provide long-lasting energy and support cell function. They should make up 25–30% of your daily calorie intake. Prioritise 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 and after
Smart nutrition is about more than what you eat, it is also about when you eat:
- Pre-workout: Fuel up 30–45 minutes before with a carb-rich snack, low in fibre to ease digestion. Also, drink plenty of fluids or you will be dehydrated before even starting your workout. Add electrolytes, especially in hot and humid Malaysian weather, 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 optimise recovery.
Water is great, but is it enough?
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. In fact, according to the National Kidney Foundation of Malaysia, most mature adults lose about 2.5 to 3 litres of fluid per day, and more for those participating in high-intensity activities and sports.
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
Do not underestimate the power of rest! While recovery is when real progress happens, rest is what makes that recovery possible. 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: Personalised nutrition for all levels
Every athlete is different, but the impact of good nutrition is universal. Your body needs a personalised, consistent approach to fuelling. That does not 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 will not only reach your goals, you exceed them.
* The views expressed herein are strictly the personal opinion of the writer and do not necessarily represent the views of YamChaTime.
