Enough energy
Building muscle is harder when your total intake stays too low week after week.
Goal guide
Gym & Muscle
Consistent resistance training provides the stimulus. Enough protein, energy and recovery help your muscles repair, adapt and grow stronger.
Build your gym routine around Formula 1, Protein Drink Mix, Creatine+ and Rebuild Strength, each with its own job. Training for sport or cardio instead? See Sports & Training.
Start here
Your post-workout recovery
After resistance training, mix 1 sachet or 5 level scoops (50 g), depending on your pack, with 250 ml cold water, shake and drink within 30 minutes.
Rebuild Strength gives you 25 g of protein per serving, which contributes to the growth and maintenance of muscle mass, with added L-glutamine and BCAAs. Informed-Sport tested.
Train for progress
Resistance training is the stimulus. Train with good form, add a little weight, reps or sets over time, and give your body time to recover between sessions.
- Train each muscle group regularly
- Progress gradually: weight, reps or sets
- Stay consistent from week to week
- Recover well and sleep enough
Eat enough to support growth
Around 1.6 to 1.7 g of protein per kilogram of body weight a day alongside resistance training (BDA), as part of a diet with enough energy and carbohydrate: a range for context, not a personal prescription.
Protein through the day
Spread it over breakfast, lunch, after the gym and dinner rather than one big meal.
Carbohydrate
Fuels training and recovery: rice, pasta, potatoes, oats or bread at most meals.
Build your Herbalife gym routine
Formula 1 shake
A complete breakfast shake you make the same way every day; add Protein Drink Mix for more protein.
Herbalife24 Creatine+
A daily 3.8 g serving provides 3 g of creatine, which supports increased physical performance in successive bursts of short-term, high-intensity exercise.
Protein Drink Mix
15 g protein per serving, stirred into your shake or on its own between meals.
Rebuild Strength
25 g protein within 30 minutes after resistance training.
Sports Protein Bars and LiftOff Max are useful extras around the gym; you will find them in the products below.
How to use Creatine+
Take 3.8 g once a day (two 3 cc scoops; the scoop is sold separately), mixed with 200 ml water or stirred into your daily shake, at any time of day.
It is a daily product, on training days and rest days alike. The label advises daily use for at least 28 days for it to become effective; the beneficial effect is obtained with a daily intake of 3 g of creatine.
Training days and rest days
Your daily nutrition stays consistent; only the post-workout product follows the session.
Every day
Formula 1, protein spread across your meals and your daily Creatine+.
Training days
A carbohydrate snack before the gym and Rebuild Strength after.
Rest days
Spread protein across your Herbalife shakes and normal meals; Protein Drink Mix supports your daily intake.
Common gym mistakes
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No progression Doing the same weights and reps for months; add a little load, reps or sets over time.
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Too little food Eating too little week after week makes building muscle harder, even with good training.
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Protein in one meal Most of the day’s protein at dinner; spread it over breakfast, lunch, after the gym and dinner.
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Avoiding carbohydrate Cutting carbohydrate without a reason; it fuels your training and recovery.
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Too little sleep and rest Short nights and no rest days leave your body less time to recover between sessions.
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Products without a routine Products do their job best inside a consistent routine of training and meals.
Example gym day
Examples, not rules Mark’s own bigger breakfast shake is on Healthy Breakfast.
- Breakfast Formula 1 with Protein Drink Mix and your daily Creatine+, plus fruit or oats if your appetite needs it
- Lunch A normal meal with a good portion of protein
- Before the gym An easy-to-digest carbohydrate snack that is fairly low in fat, such as a banana or toast with jam
- Optional before the gym LiftOff Max: one sachet in 250 ml water, 180 mg caffeine
- After the gym Rebuild Strength within 30 minutes
- Dinner Protein, carbohydrate and enough food overall
Practical tips
- Log your sessions so you can see when to add weight or reps.
- Creatine+ every day, at any time, in water or your shake.
- Rebuild Strength within 30 minutes of finishing; 40 minutes is no reason to panic.
- Keep a Sports Protein Bar in your gym bag for days you train straight from work.
- Sleep counts: recovery between sessions is part of the plan.
Your gym products
Rebuild Strength, Creatine+ and Formula 1 form the core of your gym routine. Protein Drink Mix, Sports Protein Bars and LiftOff Max are there when your day needs them.
Post-workout recovery Rebuild Strength
Chocolate | 1000 g
25 g protein within 30 minutes after resistance training.
Daily gym support Creatine+
288 g
3 g creatine a day, supporting increased performance in successive bursts of short-term, high-intensity exercise.
Everyday nutrition foundation Formula 1 Shake Mix
9 flavours
Your complete daily breakfast shake, ready for Protein Drink Mix and Creatine+.
Add more protein Protein Shake Mix
Vanilla | 588 g
15 g protein per serving, in your shake or on its own.
Convenient gym-day protein Sports Protein Bars
2 flavours | 6 bars
21 g protein per 60 g bar, between meals or after your workout.
Optional pre-workout lift LiftOff Max (Grapefruit)
Grapefruit Twist | 10 sachets
180 mg caffeine per sachet; one sachet a day in 250 ml water.
Sources & guidance
Product preparation and serving guidance is based on current Herbalife UK labels, with general protein and sport-nutrition guidance from recognised UK sources.
- Herbalife UK product labels: Rebuild Strength, Creatine+, Formula 1, Protein Drink Mix, Sports Protein Bars, LiftOff Max
- British Dietetic Association: sport & exercise nutrition
General guidance only. This page does not replace advice from a doctor or registered dietitian.
Common questions
What actually builds muscle?
Consistent resistance training provides the stimulus. Enough protein, energy and recovery help your muscles repair, adapt and grow stronger over time.
What is a sensible protein range if I train?
Roughly 1.6 to 1.7 g per kilogram of body weight a day alongside resistance training (BDA), with enough total energy and carbohydrate. A range for context, not a personal prescription.
Do I need more total food too?
Often, yes. Undereating works against muscle gain even with good training: total energy matters as much as protein.
Do carbohydrates matter?
Yes. Carbohydrate fuels training and supports recovery; cutting it too hard makes sessions feel worse and slows recovery. A normal helping of rice, pasta, potatoes or oats is usually right.
How do I take Creatine+?
3.8 g once a day (two 3 cc scoops; the scoop is sold separately) in 200 ml water or stirred into your daily shake, at any time of day. The label advises daily use for at least 28 days for it to become effective.
Do I take Creatine+ on rest days too?
Yes. It is a daily product: one 3.8 g serving every day. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Rebuild Strength or Protein Drink Mix?
Rebuild Strength is for after resistance or anaerobic training, mixed with water and drunk within 30 minutes. Protein Drink Mix is the everyday option on other days or between meals.
Should I use Rebuild Strength on rest days?
Spread protein across your Herbalife shakes and normal meals. Protein Drink Mix can support your daily intake; keep Rebuild Strength for recovery after resistance or anaerobic training.
Do I need a pre-workout?
No, it is optional. If you like a caffeinated lift, LiftOff Max provides 180 mg caffeine in one sachet with 250 ml water; one sachet a day. Not recommended for children or pregnant women.
Does recovery timing matter more than the whole week?
No. Follow the 30-minute window for Rebuild Strength when you can, but a consistent week of meals and training matters far more. Want a plan for your week? Ask Keely.
Here when you need us
Let’s talk training and everyday nutrition
Keely and Mark both train daily and can share practical ideas from their own routines. Tell us about your goals, how you train and what you normally eat. Depending on what you’re working towards, either of us can help you explore the options. Keely usually picks up your WhatsApp message, and we’ll take it from there together.