Whether you’re lacing up for a new personal best at the gym, diving into your first open-water swim, or gearing up for an epic long-distance ride across the city, Krissy Lines, Director of Sports Performance, Nutrition, and Education at Herbalife, wants you to know one thing for certain: how you fuel your body is just as important as how you train it.
Across Asia, a vibrant fitness revolution is in full swing. From the booming ‘running era’ in the Philippines to the thrilling boat races in Korea and the challenging trail runs in Hong Kong, more and more people are embracing endurance challenges. Even Herbalife-sponsored runs across Indonesia, Taiwan, and Vietnam highlight this growing passion for movement. With this increasing enthusiasm comes a deeper need to truly understand the role of nutrition—not just as a diet, but as a powerful tool to unlock peak performance.
Training Hard Isn’t Enough, Nutrition Completes the Picture
Krissy often uses an analogy that resonates with many: “Think of your body as a high-performance car engine. Without the right fuel, it won’t get far or drive fast.” You can meticulously craft a structured training plan, but without a smart nutrition strategy to match those efforts, your progress might just fall short. Whether you’re a weekend warrior crushing a 5K or a seasoned marathoner chasing new records, Krissy emphasizes that sports nutrition should be seamlessly integrated into every single phase of your workout journey.
The Right Nutrients for the Best Results
For Krissy, nutrition always starts with the fundamentals: calories and macronutrients, specifically tailored to your fitness goals. Here’s her breakdown of how to approach them:
- Carbohydrates: Your Body’s Go-To Fuel. These are your body’s primary energy source for endurance. Krissy suggests consuming fast-digesting carbs 30-45 minutes before a workout to maintain energy without risking digestive issues. For general training, aim for 5.5–7 grams per kilogram of body weight. Endurance athletes, however, might need more, typically 7–10g/kg, and even higher for ultra-endurance events.
- Protein: Essential for Recovery and Performance. This macronutrient is crucial for muscle recovery, repair, and sustained performance. Krissy advises endurance athletes to aim for 1–1.3g/kg of body weight, while those engaged in strength or high-intensity training might need up to 2g/kg. Excellent sources include everyday staples like eggs, chicken breasts, tofu (tokwa), fish, or lean pork.
- Fats: The Overlooked Powerhouse. Often underestimated, fats provide long-lasting energy and support vital cell function. Krissy recommends that fats make up 25–30% of your daily calorie intake. She highlights prioritizing healthy sources like avocados, nuts, seeds, fatty fish, and oils such as sesame or olive, which are common in many Asian diets. To avoid slowed digestion during a workout, fats are best consumed throughout the day or after exercise.
Timing Matters: Before, During & After
Smart nutrition, Krissy stresses, is about more than just what you eat—it’s also critically about when you eat:
- Pre-workout: Fuel up 30–45 minutes beforehand with a carb-rich snack that’s low in fiber to ensure easy digestion. Hydration is also key; drink plenty of fluids before your workout so you don’t start dehydrated. In hot and humid Asian climates, Krissy notes that adding electrolytes can be incredibly helpful in preventing early fatigue.
- Post-workout: Within 30 to 60 minutes after exercise, Krissy advises consuming 20–40 grams of protein. This can come from a shake, tofu, lean meat, or eggs, paired with your choice of a carbohydrate source like fruit, rice, potatoes, or noodles. This combination is vital for muscle repair and optimizing recovery.
Water is Great, but is it Enough?
In places like the Philippines, where heat and humidity are an everyday reality, Krissy observes that it’s common to see everyone—from athletes pushing their limits to commuters braving the daily grind—carrying a water bottle. While staying hydrated is crucial, intense activity causes your body to lose more than just water; it loses electrolytes through sweat and heat regulation.
In tropical and humid regions across Asia, this loss can be significant. Krissy’s advice: For workouts over 30 minutes, especially outdoors, replace plain water with electrolyte drinks that contain sodium and potassium. This helps maintain endurance and can prevent those dreaded cramps or dizziness. For workouts lasting longer than 60 minutes, she suggests choosing an electrolyte drink with added glucose to help maintain energy levels and intensity.
Recovery Is Training, Too
Krissy firmly believes that recovery is an integral part of your training. “Don’t overlook rest; recovery is when progress happens,” she says. She recommends aiming for 7–9 hours of quality sleep and taking at least one full rest day each week. Sleep is critical because it helps regulate hormones, repair muscle tissue, and replenish energy stores.
One Goal, Many Paths: Personalized Nutrition for All Levels
Every athlete is unique, but the impact of good nutrition, Krissy emphasizes, is universal. Your body thrives on a personalized, consistent approach to fueling. This doesn’t mean complexity; it means awareness and routine.
At Herbalife, Krissy and her team are committed to empowering every individual with the knowledge and nutrition needed to unlock their full potential. As she puts it, “We believe that when you fuel well, you don’t just reach your goals, you exceed them.”
Ready to optimize your performance? How do you plan to incorporate Krissy’s insights into your nutrition strategy?
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