Isagenix_Science_Team_Isagenix

www.IsagenixHealth.net | SUMMER 2015
Solutions to Transform Lives™
Live long.
Live healthy.
RUNNING FAQ
THE SCIENCE BEHIND ISAGENIX
E D I T I O N
ENDURANCE ATHLETES
AND CLEANSE DAYS
FLUID ENERGY
How much water
do you need?
PAGE 6
PAGE 8
PAGE 14

I don’t know about you, but I am always interested in doing
things “better.” I am always searching for the best ways to
maximize my workouts. And, if that means changing what
I eat and drink before I get to the gym, or whipping up
an IsaLean® PRO Shake as soon as I am done with a high-
intensity spin class, I’m on board with getting better results.
Likewise, an athlete might start a workout feeling hungry or
irritable, and, if they do, performance will be low, probability
for injury high, and recovery delayed. But, we know that
nutrition plays the most pivotal role in making our workouts
and lives the best they can be. In this issue, we discuss how
to go about the “science” of our daily nutrition to better
optimize energy and performance. You’ll learn how to best
support your athletic endeavors, daily runs, muscle-building
workouts, and recovery efforts with science-backed
nutrition, hydration, cleansing, and sleeping tips.
A word from the chief... Live long. Live healthy.
CO NTR I B UTO RS
EDITORIAL BOARD
Suk Cho, Ph.D.
Chief Science Officer
Eric Gumpricht, Ph.D.
Manager of Research and Science
Yuhua Chen, Ph.D.
Senior Manager of Product and
Manufacturing Process Development
MANAGING EDITOR
David Despain, M.Sc.
Director of Science Communications
COPYWRITING
Sara Richter, B.Sc.
Product Education Coordinator
Alex Mohr, M.Sc., Ph.D. Candidate
Nutrition Communications Specialist
Kelly M. Cupell, MPH
Taylor Cole
DESIGN
Theresa “Nacho” Montiel
Graphic Designer
Suk Cho, Ph.D.
Isagenix Chief Science Officer
At Isagenix we understand that boosting athletic
performance, increasing energy, and optimizing recovery
time has got to be approached from a sensible and
practical perspective, and that is what you will see in the
following pages. Rigorous science pared down to simple
steps that anyone, athlete or not, can both master and put
into use.
So eat healthy, hydrate often, and sleep well, friends.
Live well and live adventurously,
1www.IsagenixHealth.netSolutions to Transform Lives™

IF YOU WANT TO GET LEAN AND
STRONG AND PERFORM AT YOUR
BEST, YOU NEED TO IMPLEMENT A
SOLID TRAINING ROUTINE.
Setting up the right nutritional plan to gain all of
these benefits can sound daunting at first, but
Isagenix makes it easy by offering all the best foods
and supplements to help you meet your goals. All
you need to do is follow the guide to learn which
Isagenix products to take and the perfect times to
take them.
THE RIGHT NUTRITIONAL
STRATEGY CAN HELP YOU:
• Optimize fuel stores and energy during training
and competition
• Increase strength, muscle mass, and fat loss
• Reduce injury risk and improve recovery
You’ll also need good quality sleep and a sound
nutritional regimen. Unfortunately, many athletes
underestimate the importance of eating well when
it comes to performance. But, incorporating a well-
planned nutritional strategy is critical because both
the food you eat and how you time it can make the
difference between winning and losing.
K N O W W H I C H P R O D U C T S T O T A K E A N D W H E N T O T A K E T H E M
AN ATHLETE’S GUIDE TO PERFORMANCE
3www.IsagenixHealth.net2 Solutions to Transform Lives™

ISALEAN® PRO SHAKE
A pre-portioned meal
replacement to get lean and
strong
To get lean while putting on
muscle, you need to carefully
monitor calorie intake. Eating
too many calories means
putting on body fat and
getting too few calories means
compromising performance and
recovery (1). IsaLean PRO is a
nutritionally complete, balanced
meal-replacement shake that
provides energy, the right type
and amount of protein to build
muscle, and is low-glycemic
to satisfy hunger and prevent
sudden crashes in energy.
TIMING: Consume
IsaLean PRO every
three or four hours to
maximize muscle building
and optimize resistance
training (4). (Can also be
used as a recovery drink
after endurance training.)
ISALEAN
BARS
Convenient,
extra energy
and protein to
fuel workouts
or on-the-go
athletes
Snacks should be eaten between
meals or regularly throughout
the day to provide extra energy
for athletes with high-calorie
needs, or for those desiring a
convenient carbohydrate energy
source to fuel workouts (1). In
sedentary adults, the IsaLean
Bar is recommended as a meal
replacement, but to meet energy
needs, many athletes choose
to use the bar as a convenient
on-the-go snack or as a pre-
workout energy source. When
used as a snack, the IsaLean
Bar provides energy and curbs
appetite (3), and when eaten
before training, it can fuel a
hard workout while preventing
muscle breakdown (2).
TIMING: Eat between
meals for extra energy and
protein, or one to two hours
before training for on-the-
go fuel and to minimize
muscle breakdown during
exercise (1, 5, 6).
e+™ ENERGY SHOT
A pre-workout energy
shot or anytime pick-
me-up
If you want to perform at your
best, you need to optimally
fuel your body before training
or competition (1, 5). Caffeine
has been shown to delay
fatigue and increase focus
and mental clarity (7, 8), and
Adaptogens can increase
energy, stamina, and mental
alertness. Adaptogens are
natural botanicals that have
unique characteristics that help
your body combat stress, focus
your mind, and elevate your
daily performance. Containing
both naturally sourced caffeine
from green tea and yerba mate
extract, as well as a blend
of performance-enhancing
Adaptogens, taking e+ and
a good carbohydrate source
before exercise will boost your
endurance, focus, alertness, and
reaction time (7-12).*
TIMING: Take 30 minutes
before training or anytime
for a boost of energy and
alertness (7-12).
REPLENISH™
An intra-workout electrolyte
beverage to fuel performance
It is critical that athletes
maintain optimal conditions
within the body during training.
Intense and prolonged exercise
can cause dehydration, loss of
electrolytes, and depletion of
carbohydrates (1). Even the loss
of 2 percent of body weight as
sweat has been shown to impair
performance (13) and loss of
sodium and potassium in sweat
can cause cramping. Replenish
ensures that you perform at
your best by rehydrating the
body and replacing electrolytes
lost through sweat.
TIMING: Drink during
intense training sessions,
especially those lasting
more than an hour and
during competition.
ISAPRO®
A post-
training
solution for
building
muscle and
strength
After training you need to give
your body the right nutrients
to repair and rebuild damaged
muscle and tissue (1). Whey
protein is the optimal source
of protein for building muscle
because it is high in branched-
chain amino acids (BCAAs),
which are the major trigger
for activating muscle-building
pathways (2). BCAAs will
increase muscle growth and
repair even more efficiently
when taken after a workout.
Two scoops of IsaPro contain
the right amount of high-quality
whey protein that will absorb
quickly to stimulate muscle
growth, repair, and recovery.
And, IsaPro has only two grams
of carbohydrates, allowing
you the freedom to add as
many carbohydrates as desired
(examples include fruit or oats)
to quickly replenish muscle
glycogen stores based on your
goals and the intensity of your
workout (5).
TIMING: Drink immediately
after training or use as a
supplement to increase
daily protein intake.
IONIX® SUPREME
A daily Adaptogen
concentrate to
combat stress and
aid recovery
Intense training and
competition are
hard on your body.
A surge of stress hormones
and oxidative stress can be
the result (1). While in the
short-term these fluctuations
serve as an important signal
for the body to adapt and get
stronger, an imbalance over the
long-term can slow and impair
your recovery. Ionix Supreme
contains a blend of Adaptogens
that balance your system and
boost your resistance to stress,
helping to promote faster
physical recovery (9-12, 14).*
TIMING: Drink any time
during the day.
AGELESS
ESSENTIALS™
WITH
PRODUCT B®
ISAGENESIS®
Optimal for
performance
Whether you are training
for endurance, strength, or
power, your body will have a
greater need for more vitamins
and minerals compared to
a sedentary person. Getting
enough of these nutrients
is essential for optimizing
athletic performance, energy
metabolism, bone health, and
muscle, nerve, and immune
function (1). Ageless Essential
with Product B IsaGenesis,
contains the full spectrum of
vitamins and minerals your
body needs, plus CoQ10,
resveratrol, omega-3 fatty acids,
and plant-based antioxidants.
Ageless Essentials with Product
B IsaGenesis primes your body
to meet the physical demands
of your sport.*
TIMING: Take morning
and night, with a meal.
SLEEP
SUPPORT &
RENEWAL™
A night-time
recovery aid
Most of an
athlete’s
recovery
happens at night. It is critical
that you get sufficient sleep
to repair and rebuild muscle,
strengthen your immune
system, and boost your brain
function. Not only can too
little sleep interfere with your
body’s recovery from exercise,
but it can also zap energy.
Sleep Support & Renewal spray
contains both melatonin, a
natural hormone that promotes
a healthy sleep cycle (15, 16), and
L-theanine, a relaxing amino acid
found naturally in green tea (17).
Together, these ingredients can
help you fall asleep faster, sleep
better, and wake up feeling more
rested for another day of hard
training and competition (15).*
TIMING: Take nightly,
prior to bed.
*These statements have not been
evaluated by the Food and Drug
Administration. These products are not
intended to diagnose, treat, cure, or
prevent any disease.
BREAKFAST
• IsaLean PRO Shake
• Ionix Supreme
• A.M. Pack of Ageless
Essentials with Product
B IsaGenesis
LUNCH
(400 – 600 cal)
• Lean Meat or Fish
• Quinoa
• Side Salad
• FiberSnacks™
PRE-WORKOUT
*1-2 hours to 30 minutes
before training
• IsaLean Bar
• e+
During Training
• Replenish
Post-Training
• IsaPro+Banana+Oats
DINNER
• Black Beans
• Shrimp
• Grilled Vegetables
• 2 tsp Olive Oil
• P.M. Pack of Ageless
Essentials with Product B
IsaGenesis
NIGHT
• Sleep Support & Renewal
• IsaPro
• IsaFruits®
EXAMPLE
MENU:
Time of Day Food/
Supplements

At Isagenix, a frequently asked
question of runners and other
endurance athletes is “can Cleanse
Days be used without hurting
performance?” The answer is yes…
with a few exceptions. Here’s what
you need to know:
PROPERLY TIMED
CLEANSING INCREASES
ANTIOXIDANT CAPACITY
Cleansing goes way beyond simply
burning fat. In fact, it may boost a
system very important to athletes:
the antioxidant defense system. In
highly trained male cyclists, four
days of very low energy restriction
increased cellular glutathione
(GSH)—the body’s most abundant
antioxidant—37 percent and GSH
peroxidase (a major antioxidant
protein) by 48 percent, while stress
was decreased by 52 percent (1).
While performance suffered during
calorie restriction, the results
suggest that several markers of the
antioxidant defense system were
greatly increased in hard training
athletes as they continued exercising.
CAN BENEFIT FROM
CLEANSE DAYS
THE TAKEAWAY: No one’s
recommending that athletes actually
restrict calories, or perform Cleanse
Days, for four consecutive days as in
the study, but the evidence suggests
that a Cleanse Day every once in
a while could bolster antioxidant
support for athletes.
OUR ADVICE: If you do decide to
do a Cleanse Day, choose a rest day
or light exercise day and not a time
around a serious competition. While
increasing your antioxidant status is
a great benefit, a Cleanse Day may
negatively affect performance if
you’re training intensely. (You can
still perform everyday cleansing by
taking Cleanse for Life® on a daily
basis.)
USE AGELESS ESSENTIALS
TO SUPPORT YOUR
CLEANSE DAY AND
CRAVINGS
While including essential vitamins
and minerals is great when energy
is low, researchers from the
Department of Kinesiology at Laval
University also found that taking
supplements either during fasting
or following a meal, lowered the
perceived appetite significantly
(2). Those who exercise generally
have higher energy expenditures
and may experience more hunger
than others during Cleanse Days.
Providing the body with all of the
key micronutrients—vitamins and
minerals—that are found in our
Ageless Essentials Daily Pack, will
help to maintain optimal bodily
function. Be sure to stay properly
hydrated on Cleanse Days by
drinking plenty of fluids.
SPARE MUSCLE BY
KEEPING UP WITH
TRAINING
Choose a day to cleanse when
you’re not overly taxing yourself;
but that doesn’t mean you should
take the other days that week easy.
In a study performed on endurance
athletes over a period of one week,
subjects either exercised or rested
during severe energy restriction.
Those who continued to train
intensely showed that exercise
actually better maintained body
protein and prevented muscle loss
(3). Again, no one should cleanse for
a full week, but you should include
at least some of your normal training
over the week of cleansing to avoid
muscle loss.
KEEP YOUR PROTEIN
INTAKE UP WITH ISALEAN
SHAKE OR ISAPRO
What’s another way to prevent loss
of your hard-earned muscle? Both
short-term and long-term effects of
high-quality protein consumption
can have profound positive effects
on energy expenditure, nutrient use,
appetite, and appetite-regulating
hormones during times of dietary
restriction (4). Over a nine-week
period, researchers from Purdue
University found a high-protein
diet increased fat burning, spared
glycogen (fuel for athletes),
and decreased appetite (4).
Furthermore, higher protein helped
prevent muscle loss. Add multiple
shakes per day in the time leading
up to and after your Cleanse Days.
Also, after a Cleanse Day, start your
next day with an IsaLean or IsaLean
PRO Shake.
Remember, just because you train
hard doesn’t mean you can’t reap all
the benefits of Cleanse Days. Just
use the pointers above and keep
your performance goals in mind. For
example, if you’ve been training for a
marathon for months, it would make
little sense to throw a Cleanse Day
in on the final week. Otherwise you
can also perform everyday cleansing.
Be smart about cleansing and stay
healthy.
HOW RUNNERS, CYCLISTS, AND
OTHER ENDURANCE ATHLETES

Our bodies are made up of approximately 60 percent
water. The fluids we put in our bodies play an essential
role to our energy production, how we feel, and
ultimately, our level of performance. Continuously
replenishing our electrolytes throughout the day
is the most important step for enhanced energy,
performance, healthy blood plasma volume, proper
thermoregulation, and injury and fatigue prevention (1).
Generally speaking, healthy adults should drink a
minimum of two liters of fluids per day, and athletes
require additional fluids based on the percentage
of water weight lost during workouts. A body that’s
improperly hydrated, by as little as one percent, can
result in an electrolyte imbalance causing undue
stress to the cardiovascular system and impairing
physiological function and performance outcomes
(1). This can lead to dehydration, which, if not treated,
can cause various health problems—or even death
(2, 3).
Hydration and replenishment requirements will
vary from person to person, depending on size,
sex, activity level, climate, and health status
and are often confusing to understand (1, 4).
Determining the best sources of “fluid energy”
is essential for everyday health and athletic
performance.
SO, LET’S TAKE A LOOK AND EXAMINE
THE COMPONENTS OF FLUID ENERGY.
FLUID ENERGY:Best Practices for Optimal Hydration and Electrolyte Balance

BURSTING THE WATER
BUBBLE
Perhaps you’ve heard that unless
you drink eight to ten glasses of
water a day, on top of all the other
beverages and foods you consume,
your hydration and performance will
be suboptimal. This notion has been
scientifically proven untrue. Recent
studies, including one published in
the Journal of Food and Nutrition
Sciences, scientifically confirm fluids
other than water to provide superior
hydration and rehydration that counts
towards overall daily water intake.
Fluids that contain carbohydrates and
electrolytes supplement and replace
energy burned and minerals depleted,
such as sodium, potassium, and
magnesium, key factors to enhanced
performance and maximum bodily
functioning (1, 5).
Water is essential for survival and a
perfect thirst quencher, but water is
not the perfect electrolyte replenisher.
If an athlete is dehydrated and drinks
only water to rehydrate, they can
potentially turn off their mechanism
of thirst before proper rehydration is
accomplished (5-7).
An easy rule of thumb to follow is to drink so that you never find yourself thirsty. By doing so,
you are ensuring that your body will not have to play hydration catch-up after every activity.
Consume plenty of fluids, fresh fruits, and vegetables throughout your day. Put your IsaLean®
Shake, IsaPro®, Replenish™, Ionix® Supreme, t+ Chai, and e+™ to work. These products hydrate
the body and replace depleted electrolytes in a capacity that also sustains energy and satiety.
To boost your energy and electrolytes throughout the warm summer days, add Replenish to
water, coconut water, green juice, IsaPro shakes, or fruit smoothies. Replenish provides fast-
absorbing carbohydrates via a glycogen electrolyte blend, with 100 percent of the U.S. RDA of
vitamin C and with a full spectrum of B vitamins. ENJOY THE PROCESS OF MASTERING
YOUR FLUID ENERGY INTAKE AND ALWAYS DRINK TO YOUR BEST HEALTH.
THE BOTTOM LINE
FLUID FOODS
We become hydrated through
three sources: water, food, and
metabolic water production (3).
Foods provide varying degrees of
water to the body, and yes, you
can actually “eat your water” to be
optimally hydrated. Vegetables and
fruits such as lettuce, celery, tomato,
cucumber, melon, and citrus all
contain high percentages of water.
Dairy products, including kefir,
yogurt, and shakes, are also water-
dense vehicles acting to replenish
and hydrate the body. Foods that
contain high percentages of water,
and that contain electrolytes
and micro- and macro-nutrients,
rank higher than plain water for
rehydration, especially after exertion
or extended durations in warm
environments (5-8).
WELCOME WHEY
Whey protein shakes consistently
prove to be an excellent alternative
for optimal hydration. These
shakes also efficiently rehydrate an
individual due to their high ratio of
natural electrolytes, carbohydrates,
and proteins and because of their
effects on prolonging satiety. Whey
protein also provides a complete
amino acid profile critical for muscle
protein synthesis and for optimal
lean body mass. Scientific reviews of
whey protein have reported it to be
one of the best sources of branched-
chain amino acids, which enhances
athletic performance, helps to
regulate glucose metabolism, aids
in weight loss, promotes greater
muscle growth, and increases the
retention of muscle tone (8).
WHAT ELSE COUNTS?
The Journal of the American
College of Nutrition published a
study measuring the impact various
fluids have on hydration. Healthy
males received different beverages,
including water and juice. This
urine was tested for biomarkers of
hydration and dehydration status.
All of the men, regardless of the
beverage consumed, were found to
be adequately and equally hydrated.
Regardless of what you drink, if
water is a component, you are
actively hydrating your body (9).
THE QUESTION OF COFFEE
Factually, coffee does not contribute
to dehydration over the course
of the day (10). Coffee is an
appropriate fluid for hydration and
for increasing exercise tolerance
and enjoyment (11). Coffee has been
found to enhance the likability of
exercise which promotes longer
sessions of exertion (11). It has also
been linked to better metabolic
functioning, which might lead to
greater weight loss outcomes.
Furthermore, coffee has been
scientifically linked to improved
mood and cognition, and the British
Journal of Nutrition reported that
hydration is indeed imperative for
better mood, all of which make
coffee a true win-win in terms of
both its hydrating and mood-lifting
benefits (11-13).
And, pivotal to this discussion, as
quoted from a recent publication,
“consumption of caffeine-containing
beverages does not lead to fluid
loss and is not associated with poor
hydration status” (10).
SIPPING SLIM
Staying properly hydrated is important
to lose and maintain weight. For
weight loss, it is recommended to
drink 16 ounces of non-sugary fluids
before meals to increase satiety.
The European Journal of Obesity
published a study describing the
beneficial effects of water intake on
weight loss and weight maintenance
and noted that the act of ingesting
calorie-free fluids before meals
prevented excessive eating. This study,
and others, have concluded that a
glass of water, a cup of coffee, or any
other sugar-free beverage before
enjoying meals and snacks is beneficial
for achieving optimal weight loss goals
(14-16). Also, a body that is properly
thermo-regulated, via adequate
hydration, burns more calories and
water consumption is linked with
better weight-loss outcomes (14-
16). Finally, coffee, which is rich in
polyphenols and caffeine, can increase
the body’s metabolism, and much
evidence pointing to individuals who
drink coffee and tea shows that they
have a greater capacity to lose and
maintain weight loss (12).

Are you making
BETTER S L E E P
A PRIORITY?S L E E P
• Go to bed at a reasonable time.
• Don’t watch TV close to bedtime.
hourly wake up calls to which
the subjects had to respond to
by turning off their alarm after
two minutes. Even with identical
diets, the interrupted sleep
group experienced a 52 percent
decrease in fatty acid oxidation
(fat-burning ability) (1).
Poor sleep, coupled with
exhausting exercise and
sleepiness, can lead to a lack of
motivation, food cravings, and
poor training results. Combine
that with an inability to tap into
fat tissue for fuel and body fat
can increase. Even the ability of
the body to recover and build
metabolically active tissue like
muscle is halted.
Optimal performance and body
composition depend on both
how long and how well you sleep
every night. Consistently missing
just one hour of sleep can disrupt
metabolism, increase body fat,
and blunt important hormones
involved in recovery (1-3).
In a study from the University of
Maastricht in the Netherlands,
researchers found that not getting
a good night’s sleep reduces the
amount of fat you burn in a day by
over 50 percent (1).
In this study, subjects had their
sleep interpreted by using
During sleep, the highest amounts
of growth hormone are released
to rebuild and recover the body,
while the stress hormone
cortisol decreases to its lowest
level (2). However, in sleep that
is even mildly restricted, studies
show athletes have increased
levels of perceived exertion and
decreased insulin sensitivity
(3). The result is a poor uptake
of vital nutrients like glucose
and amino acids, necessary for
rebuilding damaged muscle
tissue.
Luckily, there are ways to
combat these negative effects.
Besides making an effort to
devote the proper time to sleep
and having good sleep hygiene,
other methods can improve
sleep quality. For example,
researchers from the University
of Pavia found five milligrams
of melatonin (a dose similar to
what’s in Isagenix Sleep Support
& Renewal™ Spray) taken one
hour before bedtime was
effective for promoting better
sleep quality in older adults (4).
Study subjects also slept longer
and deeper, found it easier to
get up in the morning, and were
overall more alert than those
receiving a placebo.
In another study, researchers
gave three milligrams of
melatonin or a placebo to
20 highly trained athletes
(5) who consumed their
supplement for several
nights before a competition.
The scientists found that
melatonin significantly reduced
exercise-induced stress by
increasing antioxidant enzyme
concentrations.
Melatonin offers better sleep,
which means better recovery
and repair. Think of sleep as the
time to reset all bodily systems.
Not giving the body the rest it
needs will lead to daily fatigue,
interrupted hormone levels, and
compromised nutrient uptake.
Subsequently, body composition
and performance will ultimately
suffer. Using Sleep Support and
Renewal is an effective way to aid
in achieving proper sleep and its
active components like melatonin
have shown to be powerful aids.
An effort should be made to get
in at least seven to eight hours of
sleep on a consistent basis.
• Don’t sacrifice your social life for
sleep, but don’t party every day. Find
a balance.
• Don’t use your computer or mobile
smart phone near your bed. It can
delay your ability to fall asleep.
• Have an IsaLean® Shake, IsaPro®, or
other easily digestible food before bed;
otherwise digestion may interfere with
your sleep quality in the first two hours.
• Use Sleep Support and Renewal before
bed to help fall asleep more readily,
sleep more soundly, and stay asleep
longer through the night.
Tips for

1. WHAT SHOULD I EAT BEFORE
TRAINING?
As your mileage and training intensity
increases, so will your demand for pre-
training nutrients (2). Fueling pre-run with
complex carbohydrates will assist your body
in efficiently manufacturing and burning
energy as adenosine triphosphate (ATP). ATP
is what powers your run. The ATP energy
you need and use during your run is formed
partly through the breakdown of glucose (1,
2). Complex carbohydrates provide just that,
glucose.
Scientists recommend pre-run fuels
that include easily digested complex
carbohydrates consumed one to two hours
before exercise (1, 2). Complex carbohydrates
are generally higher in fiber and lower in
simple sugars, providing longer-burning
energy. An ideal pre-run snack would combine
complex carbohydrates with low fat and
moderate- or high-protein foods. For example:
a whey protein shake with added oats, hemp
seeds, or a spoonful of peanut butter.
2. DO I NEED A PRE-WORKOUT
SUPPLEMENT?
If you wish to have an enjoyable and extended
workout, a pre-workout supplement is ideal.
Researchers have found that using caffeine
prior to working out increases the perceived
enjoyment of exercise and aids in finishing
strong (3). In addition, sports nutrition
scientists from Basel, Switzerland recommend
supplementing pre-exercise nutrition with
caffeine and dietary nitrates (as found in
beets, spinach, and arugula) (4).
For optimal performance, athletes choosing
to use caffeine should caffeinate at least one
hour before exercise. Like caffeine, beetroot
juice has also been scientifically studied to
aid the body in endurance activities and
to increase stamina (4). Based on existing
evidence, endurance athletes should
supplement with nitrate-rich beetroot juice in
the days leading up to an event as well as an
hour or two before exertion (4).
Isagenix e+™ energy shots can also be
combined with any flavor of Replenish™ for
an energizing and hydrating pre-workout
supplement. Coffee, plain or over ice, and
blended with a scoop of Natural Chocolate
IsaLean® PRO, is a great tasting way to
supplement pre-workout as well.
Whether you are a seasoned runner or just starting out, the question of “what to eat” can be baffling.
Depending on the intensity, frequency, and duration of exertion, the specific nutrition needed to properly
fuel and aid in performance and recovery changes (1). The following answers will assist in helping you put
sound nutrition practices into play. Remember—what you eat and drink can make or break your runs.*
3. WHAT SHOULD I EAT AFTER
TRAINING?
Optimal post-training recovery depends
on three things: replacement of glycogen,
replenishment of electrolytes, and rest (1). If
you want to be ready for your next workout,
immediate post-training fuel is needed to
minimize lactic acid and to bring the body
back into homeostasis. Refuel with both
protein and complex carbohydrates and
replenish your electrolytes with additional
foods and fluids.
Whey protein is the suggested recovery fuel
for fast-absorbing nutrition that aids muscle
synthesis and that provides the branched-
chain amino acids (BCAAs) that muscles need
after training to fuel growth (5).
The whey protein you choose should also
include some quickly absorbed carbohydrates.
If using IsaPro®, try blending a banana or a
handful of berries into it. Dense fiber foods
and fats, such as hemp seeds, flax, nuts, and
avocado, can also be added to your post-run
fuel for taste. IsaLean Shake or IsaLean PRO
Shake blended with fresh berries, Replenish
RUNNING FAQA N S W E R S T O 1 0 N U T R I T I O N Q U E S T I O N S E V E R Y R U N N E R S H O U L D K N O W

(any flavor), or Ionix® Supreme, or topped with
a crumbled IsaDelight Plus™, are all excellent
ways to deliver immediate nutrition to the
body. Or, blend IsaLean Shake (Creamy French
Vanilla or Creamy Dutch Chocolate), t+ Chai, a
banana, and top with a crumbled IsaLean Bar.
Adding Replenish to Creamy French Vanilla
IsaLean Shake or Natural Vanilla IsaLean
PRO Shake is also a delicious way to replace
glycogen and electrolytes.
4. IF I AM ONLY WORKING OUT
ONCE A DAY, HOW IMPORTANT
IS IT TO REFUEL AFTER
TRAINING?
Regardless of the amount of workouts you
endure, your body needs carbohydrates,
protein, and electrolytes to be replenished (1,
6). Sports drinks with healthy carbohydrates
offer an easy solution. Consuming electrolytes
should be done during the post-exercise
window, immediately after exertion, and
throughout the next 24 hours (1-6). Post-
exercise whey protein shakes (like IsaLean
PRO) with added electrolyte powders (such as
Replenish) will do the trick.
5. IF I AM WORKING OUT TWICE A
DAY, HOW OFTEN AND WHAT
SHOULD I EAT TO OPTIMIZE
ENERGY?
If you are working out multiple times in the
same day, it is essential to refuel with 50
grams of complex carbohydrates after each
workout and to eat additional small snacks
or meals containing complex carbohydrates
every few hours in between (1, 12). Your
body will need the added glucose, the
added electrolytes, and additional rest.
This increased nutrition should be spaced
throughout the day, up until bedtime.
Keep snacks on hand. Do not skip meals. Eat
moderate portions (12).
High-energy snacks include coffee-infused
protein smoothies, oats with hempseeds, and
energy bars. Try homemade freezer pops
made with blended IsaLean PRO, Replenish,
and fruit.
6. WHAT SHOULD I EAT ON MY
DAY OFF?
When you are not pounding the pavement,
reduce your carbohydrate intake and eat a
balanced menu of healthy foods. You will
not be firing through your glycogen stores
as you do on training days. Although many
believe carbohydrate loading on days off to
be a sound nutritional strategy, scientists
recommend moderate intakes of healthy fuels
to better expedite recovery (7). Examples
include quinoa, fish, vegetables and moderate
servings of fruit. Rest days also present an
opportunity for scheduled Isagenix Cleanse
Days.
7. WHAT SHOULD I EAT DURING
THE WEEK BEFORE A RACE TO
PREPARE?
Similar to rest days, trying to “carb load” by
eating an increased amount of carbohydrates
the night before a race or workout is not
very productive—it must be a process where
you prime your body progressively. Increase
carbohydrates throughout the days before a
race, while gradually tapering activity (7). This
might include adding sweet potatoes, whole
grains, and more fruit to your diet, as well as
trading in high-intensity runs for slower-paced
jogs or doing yoga.
The rationale for upping carbohydrate intake
prior to an event is to ensure maximum
glycogen stores, which helps delay race-day
fatigue and aids in maintaining a greater pace
over longer distances (7).
8. HOW IMPORTANT IS PROTEIN
FOR AN ENDURANCE ATHLETE?
Protein plays a pivotal role in any athlete’s
success. It provides the body with the amino
acids that are needed and used by every cell,
tissue, organ, and system. Protein allows for
cellular growth and repair. And, although
often misunderstood, protein supports
muscle growth (it does not cause muscle
growth). Exercise produces stress on and to
the muscles, and it’s this process that initiates
muscle growth. Protein is simply essential
to the support of muscle development and
recommended immediately after working out
(2).
Protein also prevents muscle wasting, aids
speedy recovery of damaged muscle and
tissues, promotes mitochondrial biogenesis,
supports better oxygenation, and provides the
satiety hard working body’s desire (2, 8, 9).
Isagenix IsaLean PRO and IsaLean Shake
are excellent protein sources that can be
blended or added to many foods for better
performance fuels. Adding IsaLean PRO
to slow-cooked oats, yogurt, and natural
puddings is a smart way to increase protein
intake. Isagenix Whey Thins™ can be crushed
or crumbled and added to salads, cottage
cheese, or hummus for added protein and
crunch.
9. HOW IMPORTANT IS FAT FOR
AN ENDURANCE ATHLETE?
Fats offer the body twice the energy per
gram than carbohydrates do. They are a
slower-burning fuel, critical to hormone
production, promote nutrient uptake, and
provide a physical protective cushion for the
body’s internal organs. Adequate fat intake
also protects the athlete from injury and from
hormonal disregulation (1).
Runners need fat and will require greater
fat intakes to fuel longer sessions of lower-
intensity exercise. When the runner sets out
on a long tempo run, fat does not become
available for energy use until the glycogen
stores, from carbohydrates, are burned. This
adaptation occurs about 30 minutes into an
exercise session. Scientists argue that fat
alone can supply up to 60 percent of energy
required for a long bout of exercise (1, 7).
10. WHAT ARE THE BEST SOURCES
OF CARBS, PROTEIN, AND FAT
FOR ENDURANCE ATHLETES?
Think low-glycemic carbohydrates, quality
sources of protein, and fish-based or plant-
based polyunsaturated fats (1-7). Low-glycemic
carbohydrates come from oats and whole
grains, and fruits and vegetables. These can
also be added to whey protein shakes. Fish,
such as tuna, mackerel, sardines, herring, and
salmon, provide rich sources of protein and
omega-3 fatty acids vital for performance and
recovery (1). Avocados, nuts, hemp seeds, and
flax top the list of plant-based fats easily added
to shakes and salads. Sports drinks, gels,
blocks, bars, and bananas are smart choices
during an endurance event to restore and
maintain electrolyte balance. Post-endurance
fuel should include recovery shakes, made with
whey protein, hemp seeds, oats, and added
electrolytes. Meals and snacks should be
planned, and recovery meals and drinks should
not be delayed (10-12). Most importantly,
ensure you are not skipping meals or forgetting
to hydrate (10).
Remember, your run tomorrow depends on
your nutrition today.
*Exercise intensity can depend on age, active
status, and health status. It’s advised to check
with your personal physician before starting
any physical activity program.
16 17www.IsagenixHealth.net www.IsagenixHealth.net

While a well-rounded and nutrient-dense diet, set up around sufficient energy
requirements, should be the first order of business for anyone looking to build
muscle, there are additional supplements to enhance your workout. Whey
protein is paramount, of course, but there are also other high-powered stars
that together can increase your focus, enhance nutrient-rich blood flow to
hardworking muscles, increase strength, increase energy, and speed up
recovery. Put them together with a high-powered nutritional plan, training, and
rest, and you’ll be setting the stage for maximal muscle and minimal fat gain.
What are the catalysts you should be using?
QUERCETIN – Quercetin, found in C-Lyte, is a powerful antioxidant with immune-
supportive properties that are great for athletes (1). Found in foods like apples and
green tea, quercetin is a flavonoid, which provides the various colors of fruits and
vegetables and also serves as the defenders against other environmental stressors (2).
Those looking to add muscle often minimize the negative effects hard training has on
the immune system. But intense training makes your muscles more prone to free radical
generation and oxidative stress, known factors that impair normal immune function (3).
In fact, just one heavy training session can lead to physiological stress and significant
changes in immunity and elevations in stress hormones (4). Quercetin has been shown to
bolster immune function which can help avoid time off in the gym, translating into more
time training and productive more workouts (5).*
CoQ10 – Coenzyme Q10, found in Ageless Essentials, is another powerful antioxidant
molecule, and one that is actually produced by the body. It is essential for energy
production in the mitochondria, the “powerhouse” of the cell, and it also promotes
blood vessel health (6). CoQ10 can also enhance blood flow to all tissues of the
body including muscle where it greatly aids in mitochondrial function and energy
production during muscular contractions (7). Not surprisingly, muscle fibers, with a
higher oxygen requirement, also have a higher concentration of CoQ10 (8).*
OMEGA-3 FATTY ACIDS – While recognized for maintaining general health, omega-3
fatty acids also help modulate cellular signaling pathways regulating muscle building (9). By
increasing omega-3 fatty acids in the diet, your ability to build muscle increases in response
to your daily protein intake (10). Basically, these fats make the protein you’re consuming—
either through diet or supplements—more effective. Eating more seafood rich in omega-3s and
supplementing with IsaOmega Supreme® on a daily basis ensures you’re getting a constant and
pure omega-3 source to aid in muscle recovery.*
CREATINE – Many may have heard of creatine but may not know it is a natural and organic
acid that helps supply vital energy to muscle tissue. By increasing the availability of energy to
muscle, creatine allows you to lift more weight for longer by increasing stamina. This results
in increases in muscle mass, power, strength, and speed (11). There is also evidence that
creatine can reduce exercise-induced lactic acid buildup, thereby improving recovery (12).*
BETA-ALANINE - Beta-alanine is a naturally occurring amino acid that combines with
the amino acid histidine to form carnosine. Carnosine is extremely important as it
helps create a buffer in muscle to prevent the build up of acid, which would otherwise
lead to early fatigue and exhaustion. The body is dependent upon having enough
beta-alanine and studies show that supplementing with beta-alanine extends time
to fatigue and improves endurance and performance by providing an intramuscular
buffer against acid accumulation (13).*
NITROSIGINE® – Nitrosigine® is a new, unique, and patented complex containing the
amino acid arginine, the precursor to the potent cell signaling molecule, nitric oxide.
Nitric oxide increases blood flow, which improves oxygen and nutrient delivery to
muscles, thereby supporting muscle building (13). Nitrosigine® has been shown to be
more bioavailable than arginine alone, making it a powerful ingredient for boosting
nitric oxide levels and blood flow to hard working muscles (14). One of the novel
benefits of Nitrosigine®, unlike many other products, is that it starts working in as
little as 30 minutes after consumption and lasts for up to three hours.*
TOP MUSCLE-BUILDING
CATALYSTS
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

ATHLETE’S GUIDE REFERENCES
1. Rodriguez N et al. American College
of Sports Medicine position stand.
Nutrition and athletic performance.
Med Sci Sports Exerc 2009;4:709-31.
2. Hulmi J et al. Effect of protein/essential
amino acids and resistance training on
skeletal muscle hypertrophy: A case for
whey protein. Nutr Metab 2010;17:51.
3. Arumugam V et al. A high-glycemic
meal pattern elicited increased
subjective appetite sensations in
overweight and obese women.
Appetite 2008;50(2-3):215-222.
4. Moore D et al. Daytime pattern of post-
exercise protein intake affects whole-
body protein turnover in resistance-
trained males. Nutr Metab 2012;16:9-91.
5. Cermak N et al. The use of
carbohydrates during exercise
as an ergogenic aid. Sports Med
2013;43:1139-1155.
6. Stark M et al. Protein timing and its
effects on muscular hypertrophy and
strength in individuals engaged in
weight-training. J Int Soc Sports Nutr
2012;14:1-54.
7. Ganio M et al. Effect of caffeine on
sport-specific endurance performance:
a systematic review. J Strength Cond
Res 2009;23:315-324.
8. Spriet L. Exercise and sport
performance with low doses of
caffeine. Sports Med. 2014;44:S175-84.
9. Panossian A et al. Stimulating effect
of adaptogens: an overview with
particular reference to their efficacy
following single dose administration.
Phytother Res 2005;19:819-838.
10. Panossian A et al. Effects of
adaptogens on the central nervous
system and the molecular mechanisms
associated with their stress—protective
activity. Pharmaceuticals 2010;3:188-
224.
11. Noreen E et al. The effects of an acute
dose of rhodiola rosea on endurance
exercise performance. J Strength Cond
Res 2012;24.
12. Molinos, A. Effects of adaptogen
supplementation on sport
performance. A recent review of
published studies. J Hum Sport Exerc
2006;8:1054-1066.
13. Baker L et al. Progressive dehydration
causes a progressive decline in
basketball skill performance. Med Sci
Sports Exerc 2007;39:1114-23.
14. Auddy B et al. Standardized withania
somnifera extract significantly
reduces stress-related parameters in
chronically stressed humans: a double-
blind, randomized, placebo-controlled
study. J Am Nutraceut Assoc 2008;
11:50-56.
15. Van Geijlswijk I et al. The use of
exogenous melatonin in delayed sleep
phase disorder: a meta-analysis. Sleep
2010;33:1605-14.
16. Maldonado M et al. Melatonin
administrated immediately before an
intense exercise reverses oxidative
stress, improves immunological
defenses and lipid metabolism in
football players. Physiol Behav
2012;105:1099-103.
17. Kimura K et al. L-Theanine reduces
psychological and physiological stress
responses. Biol Psychol 2007;74:39-45.
HOW ATHLETES CAN BENEFIT FROM
CLEANSE DAYS REFERENCES
1. Rankin J et al. Energy restriction but
not protein source affects antioxidant
capacity in athletes. Free Radic Biol
Med 2006;41:1001-1009.
2. Major G et al. Multivitamin and dietary
supplements, body weight and
appetite: results from a cross-sectional
and a randomized double-blind
placebo-controlled study. Br J Nutr
2008;99:1157-1167.
3. McMurray R et al. Responses of
endurance-trained subjects to caloric
deficits induced by diet or exercise.
Med Sci Sports Exerc 1985;17:574-579.
4. Leidy H et al. Effects of acute and
chronic protein intake on metabolism,
appetite, and ghrelin during weight
loss. Obesity 2007;15:1215-25.
RUNNING FAQ REFERENCES
1. Williams C. Recovery from exercise:
Role of carbohydrate nutrition. J Move
Health Exerc 2014;3:1-13.
2. Barys A et al. Sports nutrition: Critical
components for optimal performance.
J Student Res. Georgia College.
3. Schubert M et al. Caffeine consumption
around an exercise bout: Effects on
energy expenditure, energy intake,
and exercise enjoyment. J Appl Physiol
2014;117:745-754.
4. Ormsbee M et al. Pre-Exercise
Nutrition: The role of macronutrients,
modified starches and supplements
on metabolism and endurance
performance. Nutrients 2014;6:1782-
1808.
5. Phillips S et al. The role of milk-and-
soy-based protein in support of muscle
protein synthesis and muscle protein
accretion in young and elderly persons.
J Am Coll Nutr 2009;Aug;28:343-54.
6. Josephson, S. Recovery Nutrition.
NSCA’s J Perform Train. 2003;5:16-17.
7. Flynn L. Marathon runners and their
nutrition views, practices, and sources
of nutrition information. 2014; 47.
8. Moore D et al. Beyond muscle
hypertrophy: Why dietary protein is
important for endurance athletes.
Appl Physiol Nutr Metab 2013;39:987-
97.
9. Breen L et al. The influence of
carbohydrate-protein co-ingestion
following endurance exercise on
myofibrillar and mitochondrial protein
synthesis. J Physiol 2011;15:4011-25.
10. Van Loon L et al. Concluding remarks:
Nutritional strategies to support the
adaptive responses to prolonged
exercise training. Nestle Nutr Inst
Workshop Ser 2013;75:135-141.
11. Burke L et al. Nutritional strategies to
promote postexercise recovery. Int J
Sport Nutr Exerc Metab 2010;20:515-
532.
12. Vintro A. Nutrients and timing for
the perfect athletes snack. Collegiate
Nutrition Education. Nutrition Logic.
Portland, OR.
ARTICLE REFERENCES
TOP MUSCLE-BUILDING CATALYSTS
REFERENCES
1. Bischoff S. Quercetin. Curr Opin Clinl
NutrMetab Care 2008;11:733-740.
2. Lila M. From beans to berries and
beyond. Annals N Y Acad Sci
2007;1114:372-380.
3. Williams M. Sports supplements:
quercetin. ACSM’s Health & Fitness
Journal 2011;15:17-20.
4. Nieman D. Is infection risk linked to
exercise workload? MedSci Sports
Exerc 2000;32:406-411.
5. Nieman D et al. MedSci Sports Exerc
2007;39:1561.
6. Tiano L et al. A double-blind,
randomized controlled study. Eur Heart
J 2007;28:2249-2255.
7. Bhagavan H et al. Coenzyme Q10:
absorption, tissue uptake, metabolism
and pharmacokinetics. Free Radical
Res 2006;40:445-453.
8. Miles L et al. Muscle coenzyme Q: a
potential test for mitochondrial activity
and redox status. Pediatric Neurol
2005;32:318-324.
9. Moore D et al. Differential stimulation
of myofibrillar and sarcoplasmic
protein synthesis with protein ingestion
at rest and after resistance exercise. J
Physio 2009;587:897-904.
10. Tipton K et al. Dietary strategies to
attenuate muscle loss during recovery
from injury. Nestle Nutrition Institute
Workshop Series 2013;75: 51-61.
11. Van Loon L. Effects of creatine
loading and prolonged creatine
supplementation on body composition,
fuel selection, sprint and endurance
performance in humans. Clinical Sci
2003;104:153-62.
12. Deminice R et al. Effects of creatine
supplementation on oxidative stress
and inflammatory markers after
repeated-sprint exercise in humans.
Nutrition 2013;29:1127-1132.
13. Hobson R et al. Effects of beta
alanine supplementation on exercise
performance: a meta-analysis. Amino
Acids 2012;43:25-37.
14. Kalman D et al. A clinical evaluation to
determine the safety, pharmacokinetics
and pharmacodynamics of an inositol-
stabilized arginine silicate dietary
supplement in healthy adult males.
FASEB J 2014;28:418.
FLUID ENERGY REFERENCES
1. Von Duvillard S et al. Fluids and
hydration in prolonged endurance
performance. J Nutr 2004;20: 651-656.
2. The World Health Organization.
Diarrhoeal disease fact sheet.
2013:330.
3. Nissensohn M et al. Assessment of
beverage intake and hydration status.
Nutr Hosp. 2015;31:62-69.
4. Lafontan M et al. Opportunities for
intervention strategies for weight
management: Global actions on fluid
intake patterns. Obes Facts. 2015;8:54-
76.
5. DeNyssche C et al. The Physiological
effects of Gatorade versus diluted fruit
juice during exercise: A preliminary
study. J Food and Nutr 2014;1.
6. Murray B. Preventing dehydration:
Sports drinks or water. Gatorade
Sports Science Institute. (doi: 06.2015).
7. Maughan J et al. Fluid replacement
in sport and exercise: A consensus
statement. Br J Sports Med.
1993;27:34-35.
8. Pegoretti C et al. Milk an alternative
beverage for hydration. Food Nutr Sci
2015;6:547-554.
9. Tucker M et al. Hydration status over
the 24-H is not affected by ingested
beverage composition. J Am Coll Nutr
2015; 19:1-10.
10. Lafontan M et al. Opportunities for
intervention strategies for weight
management: Global actions on fluid
intake patterns. Obes Facts, 2015; 8:
54-76.
11. Lucas M et al. Coffee, caffeine, and risk
of depression among women. Arch
Intern Med 2011; 26:1571-1578.
12. Rustenbeck I et al. Effect of chronic
coffee consumption on weight gain
and glycaemia in a mouse model of
obesity and type 2 diabetes. Nutr
Diabetes2014;4:6-30.
13. Masento N, Golightly M, Field DT,
Butler LT, Van Reekum CM. Effects
of hydration status on cognitive
performance and mood. Brit J of Nutri.
2014. 111 (10) 1841-1852.
14. Lafontan M. Hydration for health. Euro
J Obesity. 2014. 10. (1159).
15. Perrier ET, Armstrong LE, Daudon M
et al. From state to process: Defining
hydration. Euro J Obesity. 2014.
16. Borys JM, Ruyter JC, Finch H et al.
Hydration and obesity prevention. Euro
J Obesity. 2014.
SLEEP PRIORITY REFERENCES
1. Hursel R et al. Effects of sleep
fragmentation in healthy men on
energy expenditure, substrate
oxidation, physical activity, and
exhaustion measured over 48 h in a
respiratory chamber. Am J Clin Nutr
2011;94:804-808.
2. Van Cauter E et al. Alterations of
circadian rhythmicity and sleep in
aging: endocrine consequences.
Hormone Res 1997;49:147-52.
3. Van Helder T et al. Sleep deprivation
and the effect on exercise
performance. Sports Med 1989;7:235-
247.
4. Rondanelli M et al. A double-blind,
placebo controlled clinical trial. J Am
Geriatrics Soc 2011;59:82-90.
5. Ochoa J et al. J Pineal Res 2011;51:373-
380.

ANYTIME IS A GOOD TIME FOR...
Why use IsaPro? Scientific studies repeatedly identify whey protein as most effective for
building and maintaining lean muscles and for burning fat. One 90 calorie serving of IsaPro provides the
complete profile of branched-chain amino acids. IsaPro is the perfect solution for anyone looking to add
healthy protein to their diet. Get creative with the endless ways IsaPro can be incorporated it into your
lifestyle. Mix it up after a workout, add a scoop to your smoothies, combine it with yogurt, or bake it up.
IsaPro is the delicious way to add high-protein nutrition to all your favorite foods.
Learn more about Team Isagenix at IsagenixHealth.net.
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