|
Applies to Training or Competition |
LIGHT EXERCISE
(light training or 30 minute run)
|
MEDIUM EXERCISE
(medium training)
|
HARD EXERCISE
(heavy training/match/race) |
BREAKFAST
|
- Shake:
- 2 x 15ml Scoop Formula 1 and
- 1-3 x 15ml Scoop Protein Supplement Powder in 8 fl oz Soy milk (23-33g protein) or in fruit juice.
- And
fruit
in
shake
e.g.
half a
banana/peach/cup
of
strawberries
- plus
supplements
e.g.
- 1 x
Formula
2
|
- Shake:
- 2 x 15ml Scoop Formula 1 and
- 1-3 x 15ml Scoop Protein Supplement Powder in 8 fl oz Soy milk (23-33g protein) or in fruit juice.
-
And
fruit
in
shake
e.g.
half
a
banana/peach/cup
of
strawberries
- plus
supplements
e.g.
- 1 x
Formula
2
|
- Shake:
- 2 x 15ml Scoop Formula 1 and
- 1-3 x 15ml Scoop Protein Supplement Powder.
And
fruit
in
shake
e.g.
a
banana/peach/cup
of
strawberries.
Or
Formula
1 added to
cereal
e.g.
porridge.
- plus
supplements
e.g.
- 1 x Formula
2
|
MID MORNING
|
-
Healthy
snack
-fruit/ Protein snack -if required
- Thermo beverage-hot
drink
as an
alternative
to
coffee
-
|
-
Healthy
snack
-fruit/ Protein snack
- Thermo beverage-hot
drink,
as
an
alternative
to
coffee
-
|
-
Healthy
snack
-fruit/ Protein snack
- Thermo beverage-hot
drink,
as
an
alternative
to
coffee
-
|
LUNCH
|
- Shake:
- 2 x 15ml Scoop Formula 1 and
- 1-3 x 15ml Scoop Protein Supplement Powder in 8 fl oz Soy milk (23-33g protein) or in fruit juice
- And
fruit
in
shake
e.g.
half a
banana/peach/cup
of
strawberries
- plus
supplements
e.g.
- 1 x
Formula
2
|
-
Meal
(balanced
proportions
of
carbohydrates,
protein
&
vegetables)
- plus
supplements
e.g.
- 1 x
Formula
2
(exercise
drains
nutrients
from
the
body)
|
-
Meal
(balanced
proportions
of
carbohydrates,
protein
&
vegetables)
- plus
supplements
e.g.
- 1 x
Formula
2
|
MID AFTERNOON
|
-
Healthy
snack
-fruit/Protein snack/nuts
- Thermo beverage-hot
drink
-
|
- Healthy snack -fruit/protein bar/nuts
- Thermo beverage-hot
drink
-
|
- Healthy snack -fruit/protein bar/nuts
- Thermo beverage-hot
drink
-
|
BEFORE EXERCISE
"Fuelling"
(30mins before)
|
Thermo Beverage*-Cold
water |
Thermo Beverage*-Cold
water |
Thermo Beverage*-Cold
water |
-
DURING
EXERCISE
- "Hydration"
(every 15 mins if possible)
|
- 1 x 4.5ml scoop Thermo Beverage* mixed in cold water in juice bottle and drink as needed
- (can be adjusted to taste) Or Lift Off
|
1 x 4.5ml scoop
Thermo Beverage* mixed in
cold water in juice bottle and drink as needed (can
be adjusted to taste)
Or
Lift
Off
PLUS
If training > 30mins:
H30
Pro
Isotonic
Drink
|
1 x 4.5ml scoop
Thermo Beverage* mixed in
cold water in juice bottle and drink as needed (can
be adjusted to taste)
Or
Lift
Off
PLUS
If training > 30mins:
H30
Pro
Isotonic
Drink
|
AFTER
EXERCISE
"Refuelling"
(within 30 mins of end of exercise)
|
½ x
15ml scoop Formula 1 in Juice/Water mix |
1 x
15ml scoop Formula 1 in Juice/Water mix |
2 x 15ml scoop Formula 1 in Juice/Water mix |
EVENING MEAL
|
- Main meal
(balanced
proportions
of
carbohydrates,
protein
&
vegetables).This
meal
can
also be
at
lunchtime,
with
shake
in the
evening.
- plus
supplements
e.g.
- 1 x
Formula
2
|
- 2 x 15ml Scoop Formula 1 and
- 1-3 x 15ml Scoop Protein Supplement Powder in 8 fl oz Soy milk (23-33g protein) or in fruit juice.
-
And
fruit
in
shake
e.g.
half
a
banana/peach/cup
of
strawberries
- plus
supplements
e.g.
- 1 x
Formula
2
|
-
Meal
(balanced
proportions
of
carbohydrates,
protein
&
vegetables)
- plus
supplements
e.g.
- 1 x
Formula
2
|
AFTER
"Repair"
(within 1½ - 2 hrs)
|
|
See
above |
For extra protein for muscle repair, 2 x 15ml Formula 1 in soy milk or cow’s milk or yoghurt |
AFTER
"Repair"
(within 1½ - 2 hrs)
(FOR MUSCLE BUILD)
|
2 x 15ml scoop Protein Supplement Powder + 1 x 15ml scoop Formula 1 in 250ml cow’s milk or soy milk |
See
above |
2 x 15ml scoop Protein Supplement Powder + 1 x 15ml scoop Formula 1 in 250ml cow’s milk or soy milk |
| +Contains caffeine |
|
|
|
| Click here for Shape -up Meal Planner, here for success stories and here to order the products |
|
Marathon training ,
Triathlon training |
