Are you getting enough movement every week? Beyond helping you stay in shape, regular exercise can help you sleep better, support a healthy metabolism and immune resilience, maintain strong bones and muscles, boost your longevity and cognitive function, and feel your best day to day.1
Whether you’re starting from scratch or upping your training routine with something more challenging, there are many different kinds of nutrition that can help you refuel, replenish, and boost your performance along the way—helping you stay on track with your goals all year long. This guide lists out everything you need to boost your energy, harness your peak performance, balance your fluid intake, promote healthy weight loss, and support muscle maintenance/growth and recovery. Read on to learn more and remember—it’s always a good time to try something new!
BEFORE
How well you treat your body before exercising can influence your readiness, performance, and safety, so it’s important to fuel up properly!
The American College of Sports Medicine recommends eating a nutritionally balanced diet and drinking plenty of fluids within 24 hours of your expected exertion, and adding an additional 500mL (17 oz) of water about 2 hours before to ensure adequate hydration by the time you’re ready to hit the gym.2 Prioritize plenty of protein, carbohydrates, and electrolytes to boost your energy going into the workout!3,4,5 Just don’t overdo it right before your workout, or you may feel sluggish or get stomach cramps.6
Bonus: Targeted heart-and-circulation-supporting nutrients can help set you up for success by ensuring good oxygenation, endurance, and less overall strain on your body.
YGY Shopping List:
Rebound FX™ – A thirst-quenching, clean energy performance drink that delivers natural caffeine, electrolytes, and delicious Citrus Punch flavor.
Youngevity FitShake™ OR Sta-Natural® Plant-Based Protein Shake – Two delicious, creamy ways to boost your daily protein intake!
Youngevity CardioBeets™ – Supports healthy blood flow, circulation, and oxygen transport with nutrients from whole foods.
DURING
As you work out, you burn calories and sugars, sweat out vital nutrients and moisture, and gradually lose a bit of everything that keeps you going—which is why it’s helpful to have replenishing nutrition at arm’s reach.
We need more than just water to stay hydrated; electrolytes like Sodium, Magnesium, Potassium, Calcium, and Chloride are essential for maintaining a healthy fluid balance, muscle function, and cellular function.5 Likewise, creatine can help fuel your muscles with a steady supply of energy and strength while you move, helping you achieve peak performance and endurance.7
Need an extra boost? If you’re feeling sluggish, now’s also a good time to grab one of our natural caffeine and antioxidant-fueled clean energy performance beverages! When paired with adequate hydration, these low-sugar, low-sodium, jitter-and-crash-free energy drink alternatives can give you the lift you’re looking for while replenishing you with other vital nutrients.
YGY Shopping List:
Rebound FX™ Recharge – Made with essential minerals, vitamins, and electrolytes, this refreshing Watermelon drink will help you support your recovery and maintain a healthy balance as you pursue an active lifestyle.
Beyond Creatine™ – Provides a targeted, synergizing blend of nutrients—including creatine, amino acids, and D-Ribose—to help you optimize your muscle mass maintenance, performance, and recovery, as well as enhance your cognitive function and boost your energy.
ProJoba Pollen Burst™ – Packed with beneficial flower pollen, vitamins, antioxidants, and other nutrients to help you get through your day with sustained energy and no jitters.
AFTER
Following up physical activity with plenty of water, rest, a healthy meal, and key nutrients not only helps your body fully recover, but can also help you reach new health goals and set you up for a great session next time!
Creatine, protein, and amino acids are particularly important for post-workout muscle maintenance, growth, and repair.7,8,9 Adequate protein intake also helps with sustainable energy and weight management, mitigating fatigue and ensuring your body burns fat instead of muscle.10 Omega-3 fatty acids can also enhance your recovery by providing extra energy (calories), regulating inflammation, supporting muscle repair, and potentially reducing soreness.11
Did you know not all fats are bad for your health? “Healthy fats” like omega-3s support cardiovascular, immune, and brain health. Learn more at Youngevity.com!
YGY Shopping List:
H.G.H. Amino Acid Blend – Provides five essential amino acids, vitamins, and minerals to repair muscles, support brain health, and promote optimal immune system function.
Ultimate EFA Plus™ – Delivers six essential fatty acids our bodies can’t produce on their own to support cardiovascular and overall health.
Refresh FX™ – Blends energizing vitamins, essential minerals, and antioxidant-rich botanicals into a crisp sage-infused blackberry drink you can enjoy anytime you need a hydrating, natural energy lift.
Read Next: Why You Need Protein
Sources
1 Benefits of Physical Activity, Centers for Disease Control and Prevention
2 American College of Sports Medicine position stand. Exercise and fluid replacement, 1996
3 How Much Protein Do You Need? And How To Get It, Cleveland Clinic
4 Carbohydrates, Cleveland Clinic
5 Electrolytes, Cleveland Clinic
6 Eating and exercise: 5 tips to maximize your workouts, Mayo Clinic
8 Amino Acids, Cleveland Clinic
9 What to know about essential amino acids, Medical News Today
10 Trying to lose weight? Be careful not to lose muscle, Harvard Medical School
