[Article updated on 19/09/2023]
A sick body commands, a healed body obeys – Jean-Jacques Rousseau
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
When we practices a sport, whether high level or amateur, hygiene of life around this practice is essential, not only for avoid cramps, dehydration or risk of injury, but also for performance. Know how to adapt your diet to your sport, take care of your physical and mental health by outside of training, is essential when you are looking to improve and progress in your sport.
GOOD safe, in the case of high-level athletes, nutritional monitoring is not the same as for people practicing their sport a few times a week. It also depends on your organization, your level of training and the sport chosen, it’s good for this reason, dieticians specializing in sports or not moreover are there.
How drink and eat well to optimize your sporting activity?
Before physical exertion, you will have to stock up on energy for your muscles, to hold well during your sports practice. It will therefore be necessary favor starchy foods, alternate rice, “al dente” pasta, bread, potatoes, etc. Avoid legumes or too much starchy foods, this can cause problems digestive during your physical exercise.
Favor cooked vegetables and fruits, more digestible and rich in essential minerals and vitamins. Eat 2 to 3 hours before an event, otherwise toast the bread for better digest or eat something light and not rich in fiber.
During physical exertion, if the effort lasts 1 hour, or even 1 hour and a half, only water is enough, but if it is longer, you will have to turn to the exercise drinks. Fast sugars contained in drinks of effort allow a starter effect by giving energy quickly, but also allow for better rehydration.
We need to differentiate between energy drinks (Powerrade, Isostar, etc.) and energizing (Monster, Burn, Red Bull, …). Energetic means rich in sugars, minerals, acids amino and isotonic, allow hydration and compensate for losses. Energizing means psychostimulants, sugar intake and in caffeine, do not compensate for losses, increase the risk of dehydration, injuries and cardiovascular disorders.
Exercise drink recommended, isotonic, easy to make and inexpensive:
1 third of grape juice (100% pure juice) for 2 thirds of water
Or 1 half of juice apple (100% pure juice) for 1 half water
1 pinch of salt for 1 L of drink
After the effort, your muscles, during your physical activity, produced acid lactic, it will therefore be necessary to neutralize this acidity by drinking a isotonic drink such as fresh fruit and vegetable juice, also making it possible to compensate for water losses.
The accumulation of lactic acid promotes the appearance of aches and accentuates the feeling of fatigue physical. Fresh fruits and vegetables are ideal for improving recovery, rich in alkaline minerals, they neutralize acidity, rich in antioxidants, they help neutralize free radicals produced in large quantities during exercise physical.
During the recovery period, approximately three hours after exercise, you will have to consume a small amount of carbohydrates and proteins. Carbohydrates will allow to replenish depleted glycogen reserves and proteins replenish the muscle fibers destroyed during physical exercise. If the consumption of proteins and carbohydrates is done on time, recovery will be optimal, but above all, there will be an improvement in performance during your next physical activity.
Snack Examples After effort:
1 cereal bar and 1 apple
1 small carton of milk plain or soy drink, 1 banana and 1 handful of fruit dry
1 yogurt drink and 2 clementines
2 slices of bread spice and 1 bunch of grapes
1 milk bread with 3 squares of chocolate and 1 pear
1 smoothie: yogurt plain, banana, strawberry
As for food rules outside physical activity, I advise you to follow the recommendations basic nutritional values, while favoring fruits and vegetables, organic if possible, because athletes have needs in vitamins and minerals higher than normal.
Buy meat, fish, eggs and quality dairy products, be aware that supplementation with amino acids/proteins, are not necessary to take muscle mass and cover your protein needs.
The impact of a balanced lifestyle for improve the effects of physical activity.
Having a balanced biological clock is essential to enable the good practice of an activity athletic. Wake up around the same time every days, get to know your ideal sleep time, between 7 and 9 hours depending on the person. Good sleep leads to secretion of growth hormones, responsible for taking muscular mass.
Avoid smoking, this leads to the production of free radicals, and an increased need for antioxidants. Also avoid consumption of alcohol, especially in excess… This prevents good recovery between training sessions.
Take the time and habit to relax and calm you down daily, this helps reduce the rate of stress experienced by your body and therefore allows it to regenerate and your muscles to relax. Get used to eating the same hours, and do not eat too late before bedtime, or only one small snack. Eat slowly and take time to chew, this prevents you from digestion problems and bloating, especially before physical activity.