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Tag: #FitnessTips

  • How Elite Athletes Spend Their Rest Days — And What You Can Learn From Them

    When people imagine the daily lives of elite athletes, they may picture intense training sessions, competitive matches, weightlifting and carefully planned recovery routines. However, according to Dr Luigi Gratton, VP of Health and Wellness at Herbalife, the habits that truly set elite athletes apart are often the simple, consistent routines they follow when no one is watching. From maintaining balanced nutrition and staying hydrated to prioritising sleep and active recovery, these everyday practices play an important role in supporting performance, energy and long-term health.

    Dr Luigi Gratton, VP of Health and Wellness, Herbalife

    One of the key habits elite athletes consistently practise is consuming enough protein throughout the day. Rather than relying solely on a post-workout meal, athletes typically spread their protein intake across meals and snacks. Protein plays an important role beyond muscle development, supporting muscle maintenance, immune function and the production of enzymes and hormones. For everyday individuals, including protein-rich foods such as eggs, Greek yoghurt, chicken, fish or other suitable sources in regular meals can be a practical way to support overall nutrition.

    Elite athletes also adjust their carbohydrate intake according to their level of physical activity. Carbohydrates provide an important source of energy, particularly during periods of intense training and exercise. On demanding training days, athletes may consume more carbohydrates to support performance and recovery, while intake can be adjusted on lighter or rest days. The same principle can be applied to everyday lifestyles by matching food intake to individual activity levels rather than following a one-size-fits-all approach.

    From training ground to match day, consistency and recovery help teams perform at their best.

    Hydration is another essential part of an athlete’s routine. Instead of waiting until they feel thirsty, athletes make a conscious effort to consume fluids throughout the day and replace fluids lost through exercise and sweating. For Malaysians, where hot and humid conditions can increase fluid loss, maintaining adequate hydration is particularly important. The Malaysian Dietary Guidelines generally recommend six to eight glasses of plain water daily, while individuals who exercise heavily or spend time in hot environments may need to adjust their fluid intake based on factors such as activity level, sweat loss and environmental conditions.

    Sleep is equally important and should not be treated as an optional part of recovery. Elite athletes prioritise sufficient sleep because it supports physical recovery, muscle repair, nervous system function and mental performance. Adults are generally advised to get at least seven hours of sleep regularly, making quality rest a valuable habit for everyone, not just professional athletes. Getting enough sleep can help support energy levels, concentration and overall wellbeing.

    Elite performance is shaped by the habits athletes repeat every day, on and off the field.

    A diet rich in colourful, nutrient-dense fruits and vegetables is another common feature of an athlete’s lifestyle. Dark-coloured produce such as berries, leafy greens, cherries, beets, red grapes and purple cabbage provides a variety of vitamins, minerals and beneficial plant compounds. Including a wide range of fruits and vegetables as part of a balanced diet can support overall health and provide the nutrients needed to maintain an active lifestyle.

    Interestingly, rest days for elite athletes do not necessarily mean complete inactivity. Many athletes use these days for active recovery, incorporating low-intensity activities such as walking, gentle cycling, stretching, yoga or foam rolling. These activities allow the body to continue moving while giving muscles time to recover from more demanding training sessions. Rest and recovery are essential for managing fatigue, reducing the risk of overtraining and helping the body prepare for future activity.

    Spreading protein throughout the day helps support muscle health, energy and better food choices.

    Ultimately, the real lesson from elite athletes is that high performance is built through consistency rather than quick fixes or complicated routines. The principles are straightforward: eat balanced meals with adequate protein, match carbohydrate intake to activity levels, stay properly hydrated, prioritise quality sleep, include nutrient-rich fruits and vegetables, and make active recovery part of the routine. While most people do not need to train like professional athletes, adopting these practical habits can help support a healthier, more energetic lifestyle. The secret to performing at your best may not be what you do on the biggest day, but what you consistently choose to do on an ordinary day.

  • The Science Behind Sweat: How Half-Time Shapes the Outcome of the Second Half

    For many football fans, half-time is seen as a short break between two halves of a match. However, from a sports performance perspective, those 15 minutes represent one of the most crucial moments for athletes to restore energy, replace lost fluids and prepare their bodies for the intensity of the second half.

    During a football match, players can lose significant amounts of fluid through sweat, especially when competing in hot and humid conditions such as those commonly experienced in Malaysia. Research shows that athletes can lose between one to three litres of sweat per hour during training or competition, and a loss of just 2% of body weight due to dehydration can already affect performance. This can result in slower sprinting, reduced reaction speed, impaired decision-making and increased physical strain.

    Dr Krissy Ladner, Director of Sports Performance and Nutrition Education, Herbalife.

    According to Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife, sweat is more than just water loss. Sweat contains essential electrolytes, including sodium, chloride, potassium, magnesium and calcium, which each play important roles in maintaining fluid balance, muscle function, nerve communication and overall physical performance.

    Among these electrolytes, sodium plays a particularly important role in hydration as it helps the body retain fluids and supports the movement of water into cells. While drinking plain water can replace lost fluids, it does not replenish the sodium and electrolytes lost through sweat. For intense activities lasting more than an hour, a properly formulated sports drink can help provide carbohydrates for energy, sodium for hydration and electrolytes to support athletic performance.

    Elite football players like Cristiano Ronaldo can lose significant amounts of fluid through sweat during a match, making hydration a key factor in performance.

    For elite football players, the half-time recovery strategy focuses on three key areas: carbohydrates, electrolytes and fluid intake. Dr. Ladner explained that consuming around 30 to 60 grams of easily digestible carbohydrates during the break can help replenish muscle glycogen stores, fuel the brain and improve focus during the second half. Options may include sports drinks, bananas, carbohydrate gels or energy chews.

    The hydration strategies used by elite football players can also benefit recreational athletes and active individuals.

    Hydration during half-time is equally important. Athletes are recommended to consume approximately 355 to 710 millilitres of fluids during the 15-minute break, while maintaining regular fluid intake throughout the match. This approach helps minimise dehydration, regulate body temperature and maintain physical performance without causing discomfort to the stomach.

    Proper hydration during half-time can help football players stay focused and energised for the remainder of the match.

    The importance of proper hydration and fuelling is not limited to professional athletes. Weekend football players, runners, cyclists and fitness enthusiasts can also benefit from applying the same principles. Dr. Ladner advises that anyone exercising for more than 60 minutes or sweating heavily should consider replacing electrolytes and carbohydrates rather than relying solely on plain water.

    Simple methods can also help individuals understand their hydration needs. Checking body weight before and after long workouts can indicate fluid loss, while monitoring urine colour can provide a quick guide to hydration status. However, individuals who are uncomfortable with weighing themselves can seek support from coaches or training staff to monitor hydration without focusing on weight measurements.

    As modern sports continue to emphasise performance science, half-time is no longer just a pause in the game. It is a critical recovery window where proper nutrition and hydration can influence the outcome of the second half. Whether on the professional pitch or during a weekend match, every sip and every fuel choice can make a difference when athletes return to the field.