Guatemala, April 2025. Due to the increased interest of people in participating in races, marathons and endurance events, professionals are highlighting, even more, the importance of preparing beforehand.  

“Receiving proper nutritional advice and carrying out meticulous planning, personalized according to the person's needs, can make the difference between just finishing a race, training or competing in it with optimal capacity,” shared Ana Cristina Gutiérrez, nutritionist at Herbalife.

In anticipation of the upcoming Guatemala City 10K race, taking place on April 5th and sponsored by Herbalife, the importance of proper preparation is emphasized. This goes beyond physical training; it also includes strategic and planned nutrition. Therefore, Gutiérrez shares basic tips that apply whether it's your first time competing or you already have experience.

1. Proper hydration: Hydration is essential, not only on marathon day, but as part of your daily routine. An athlete should consume enough water and electrolyte-replenishing beverages like Herbalife 24 Drive, especially during prolonged training and in hot conditions.

2. Consume quality carbohydrates : Carbohydrates are the primary source of energy for long-distance runners, so don't underestimate them. To prepare for the event, the nutritionist recommends carbohydrate-rich foods such as whole grains (brown rice, oats, quinoa), starchy vegetables, fruits, greens, and legumes, which provide slow and steady energy. The day before the race, you can opt for low-fiber foods to avoid uncomfortable gastrointestinal issues during the race.

3. Lean protein intake : essential for muscle repair and recovery. Lean protein should be a staple in a runner's diet. Sources like chicken breast, fish, and legumes such as soy are ideal. As part of their muscle recovery, athletes can use protein supplements, such as the Rebuild Strength shake from Herbalife's H24 sports line, which provides 25g of protein per serving and is an NSF™ certified supplement to support muscle recovery. Avoiding high-fat protein sources close to the race can help prevent digestive issues.

4. Meal planning: Planning meals and snacks is vital for maintaining a nutritional balance. Consuming a carbohydrate-rich meal a few hours before running can provide the necessary energy without overloading the stomach.

Proper preparation not only improves physical endurance, but also strengthens the mind and increases the runner's confidence, which is crucial to overcoming the challenges that arise during a race or marathon.

 “The advice above is general and can be applied to running a race, as well as any other type of physical challenge you wish to undertake. However, it does not replace the guidance of a nutrition professional. Therefore, we recommend consulting a specialist in the field who can personalize your training and help you achieve your goals,” Gutiérrez concluded.

Herbalife (NYSE: HLF) is a leading health and wellness company and community that has been changing people's lives with excellent nutrition products and an attractive business opportunity for its Independent Distributors since 1980. The Company offers high-quality, science-backed products to consumers in more than 90 markets through its Independent Distributors, who are entrepreneurs offering personalized support and a supportive community that inspires customers to adopt a more active and healthy lifestyle.

 

The company's products are available through its network of Independent Distributors. For more information, or if you are interested in purchasing the products, or if you would like to learn about the independent business opportunity offered by Herbalife, please visit: https://www.herbalife.gt/

 

Herbalife products are not medicines and are not intended to treat, cure, or prevent any disease. They are formulated for adult consumption. Please check the label before use.

By: Ana Cristina Gutiérrez, Herbalife nutritionist