SPORTS NUTRITION: WHAT TO EAT TO MOVE BETTER

Nutrition is your key ally for combining pleasure and performance this summer! Whether you run a few kilometers per week or train for a competition, what you put on your plate directly influences your energy, recovery, and enjoyment of movement. Sports nutrition does not have to be complex: it must above all be adapted to your needs, your schedule, and your reality.

Why Your Diet Changes Your Workouts

Your body needs fuel to sustain effort. When your intake is insufficient or poorly distributed, you may experience a drop in energy, difficulty concentrating, slower recovery, or accumulated fatigue.

A well-planned diet helps you perform better, but also maintain a healthy relationship with sports and food. A sports nutritionist-dietitian can help you adjust everything according to the activity you practice, your training level, and your personal goals.

Carbohydrates: The Energy Source for Progress

Carbohydrates are the main source of energy used by muscles during physical activity. This is why they are very important in the diet of active people. They are found in a variety of foods such as:

• Fruits (fresh, dried, or stewed)

• Cereal products (bread, oatmeal, pasta, rice, quinoa, etc.)

• "Starchy" vegetables (potatoes, sweet potatoes, corn, green peas)

• Legumes (chickpeas, lentils, beans, etc.)

• Sugar, maple syrup, honey, molasses, and syrups (and products containing them, such as juices, sodas, pastries, candies, chocolate, etc.)

The quantity, type, and combination with other nutrients like proteins and fats vary depending on when you eat in relation to your training (before, during, or after) as well as the duration and intensity level of the training.

What to Eat Before Training?

The choice of your foods before training depends on when you eat:

2 to 3 hours before training

Opt for a balanced meal composed mainly of carbohydrates with a little protein. Limit large amounts of fiber (vegetables, nuts and seeds, whole grains) or fats (fried foods, creamy sauces, gratins), which slow down your digestion. This will ensure sustainable energy without a feeling of heaviness. For example:

• Bowl of rice with chicken and cooked vegetables

• Toast with eggs and fruit

• Bowl of Greek yogurt with granola, fruit, and maple syrup

30 to 60 minutes before training

Choose a light, easy-to-digest snack, composed of fast carbohydrates, without fiber, protein, or fat. The objective: to give an immediate dose of energy to your muscles, without digestive discomfort. For example:

• A fresh fruit (banana, apple) or a handful of dried fruits

• Fruit compote

• A glass of fruit juice or a homemade sports drink

• A few pretzels or rice cakes

What to Eat During Training?

During physical activity, the goal is to provide your muscles with quickly accessible fuel. If your training lasts less than 45 minutes, an additional intake is generally not necessary. However, for longer and more intense efforts, carbohydrate consumption is essential to maintain your intensity. Needs vary depending on the duration and type of activity.

Prioritize sources of simple carbohydrates that you tolerate well and that you can easily carry with you: sports drink, gel, energy bar, banana, fruit pouch, dates, jujubes, etc. To find the right amount of carbohydrates to consume during your physical efforts, consult a nutritionist-dietitian for a personalized plan.

What to Eat After Training?

After the effort, the goal is to optimize recovery by repairing muscle fibers and recharging your glycogen (energy) reserves. Proteins are essential for muscle repair, while carbohydrates help reduce fatigue.

Your muscles are particularly receptive to nutrient absorption within 3 hours following the effort. Although the most important factor is your total intake throughout the day, consuming a meal or snack combining carbohydrates and proteins within this time frame is a good habit. Opt for practical post-workout options:

• A berry smoothie with Greek yogurt

• A bowl of cottage cheese with a fruit

• A tuna salad sandwich or chicken sandwich

• Hard-boiled eggs with whole-grain crackers

• A quick, balanced ready-to-eat meal, containing proteins, carbohydrates, and vegetables, to be reheated in minutes in the microwave!

Hydration: A Pillar of Performance

Even minimal dehydration can affect your energy level, concentration, and physical capacities. Your fluid needs fluctuate depending on the intensity and duration of the activity, the level of sweating, and climatic conditions.

Adopt these good daily habits:

• Maintain regular water consumption throughout the day.

• Arrive at your session well-hydrated by drinking enough beforehand.

• Take frequent small sips during the effort for continuous hydration and better tolerance.

Nutrition Serving Your Performance

Sports nutrition is based on simple but essential foundations: having enough energy, carbohydrates at the right time, regular proteins, good hydration, and adequate recovery. By adapting these principles to your daily life, you can support your performance while maintaining the pleasure of eating... and moving!

Need a boost to move to the next level? A nutritionist-dietitian can help you optimize your sports sessions. Whether it's designing a customized eating plan, adjusting your hydration, or maximizing your recovery, she will be able to guide you according to your needs and your reality. Book an appointment now with a sports nutritionist-dietitian for personalized support.

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