Sports & Training

Find the nutrition for your sport.

See what fits your sessions, how to use it and where it belongs in your day.

Find your sport View sport packs
A man and a woman stretching on the gym floor after training

What works for the way you move?

Choose your sport for simple food, drink and product ideas.

Gym & fitness classes

Gym sessions, spinning and circuits

Fit meals around your session and keep water handy.

Hydrate is an electrolyte option for warm or sweaty sessions. Prepare it as directed.

Lifting weights? Take Creatine+ daily, including rest days, following your label.

Focused on getting stronger? Explore Gym & Muscle.

Running, cycling & swimming

From an easy swim to a demanding road ride

An easy swim or steady ride can fit around meals and water. Plan fuel and fluid for longer, harder sessions.

Carry Prolong Energy Gel for carbohydrate fuel during prolonged, demanding exercise. Use as directed.

Prepare Hydrate for an electrolyte drink when it is warm or you sweat heavily.

Team & racket sports

Football, rugby, netball, tennis, badminton and squash

Eat before training or a match, allow time for food to settle and keep water handy.

Fancy a caffeinated drink before you play? Choose LiftOff Max instead of a coffee-based pre-workout, following the pack directions.

Mix Hydrate for your bottle when it is warm or you sweat heavily. Follow the preparation on your pack.

Walking & hiking

Everyday walks and longer days on the trail

For everyday walks, your usual meals and water work well. Pack food and enough to drink for longer hikes.

Hydrate is an electrolyte option for warm or sweaty hikes. Mix as directed.

For prolonged, demanding hikes, Prolong Energy Gel adds convenient carbohydrate fuel alongside your planned food. Use as directed.

Rebuild Strength
After strength training

Your workout is done. Feed your muscles.

Enjoy Rebuild Strength after strength training, prepared as directed on your product label. A chocolate recovery shake with protein to support muscle growth and maintenance.

Your meals and protein, around your sport.

These fit around your day, rather than replacing the fuel and fluid you use during exercise.

  • Formula 1

    Formula 1: make your meal simple.

    Enjoy a Formula 1 shake as breakfast or another convenient meal. Keep the rest of your meals in place to support your day.

  • Protein Drink Mix

    PDM: add protein, your way.

    Add Protein Drink Mix to your shake for extra protein, following the combination on your labels. Or enjoy it prepared with water between meals, or stirred into yoghurt as a snack.

A banana, honey and coffee pre-workout shake ready in a blender, with espresso and honey on a kitchen counter
A personal pre-workout favourite

Mark’s banana, honey & coffee blend

One of Mark’s own favourites before a workout. Simple ingredients, blended with ice.

  • 1 banana
  • 25 g honey
  • Coffee
  • Ice

Add ice, banana and honey to your blender, pour in the coffee and blend until smooth.

A personal food idea for before training, rather than a Formula 1 meal-replacement recipe. Choose what suits your appetite and the session.

Sport packs for your strength training.

For gym days built around weights, combine your everyday shake, extra protein and post-workout recovery. Choose ACTIVE, or add daily Creatine+ and Hydrate with STRONG.

  • ACTIVE Your daily shake, extra protein and a recovery shake for after strength training.
  • STRONG The ACTIVE combination, with daily Creatine+ and Hydrate for your training bottle.

A few useful answers

Do I need different products for walking, running and the gym?

The session matters more than the sport’s name. Think about duration, effort and conditions: an easy walk and a long hike can have very different food and fluid needs.

Where do Formula 1 and PDM fit?

Formula 1 is a meal-replacement shake when prepared as directed. PDM adds protein to your shake or can be enjoyed between meals; neither has to be a drink you take during exercise.

When is water enough?

Water and your usual meals are a good starting point for many shorter, lighter sessions. Longer exercise, warm conditions and heavy sweating may call for more planning.

Hydrate or Prolong Energy Gel?

Hydrate is an electrolyte drink. Prolong Energy Gel provides carbohydrate fuel during prolonged, demanding exercise. Choose for the job you need, using your product’s directions.

Do I need Rebuild Strength after every activity?

It is designed for after strength training. After a lighter walk or easy ride, your next meal may be the more useful place to focus.

Which sport pack should I choose?

ACTIVE combines Formula 1, PDM and Rebuild Strength. STRONG adds daily Creatine+ and Hydrate; our Gym & Muscle guide explains that combination in more detail.

Sources & guidance

Product preparation, timing and dosing guidance is based on current Herbalife UK labels, with general sport-nutrition guidance from recognised UK sources.

General guidance only. This page does not replace advice from a doctor or registered dietitian.

Here when you need us

Make nutrition fit your training.

Tell Keely how you train and what you want to work towards. She and Mark will help you choose where to start.

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