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Sports Diet : Eat Better to Increase Performance?

The special Sports Diet is aimed at people who practice high-intensity physical activities. For athletes, the consequences of a poor diet can be multiple:

  • decline in performance;

  • lack of energy ;

  • poor recovery;

  • risk of injury and hypoglycemia;

  • etc.

An athlete's diet must therefore cover the needs linked to large energy expenditures and provide all the nutrients the body needs to perform and recover.

The essential points of the sports diet are:

  • Focus on carbohydrates;

  • Consume lean proteins;

  • limit fats;

  • Have good hydration;

  • Choose foods based on your tolerance.

Sports Diet is aimed at athletes practicing sports sessions lasting more than 1 hour, at high intensity and more than 4 times a week.

For people who have moderate physical activity (sessions of less than an hour and less than 4 times per week), a balanced diet and good hydration are sufficient.

Furthermore, the exact amounts of water, carbohydrates, proteins and lipids depend on the type of activity and many other factors (sex, age, weight, height, etc.). It is therefore preferable to contact a qualified dietitian for personalized recommendations.

Sports nutrition: what are its benefits?

The benefits of the sports diet are multiple, it allows you to:

  • Have enough energy;

  • Cover energy needs based on expenses;

  • Increase performance and endurance;

  • Reduce recovery time;

  • Avoid dizziness and hypoglycemia;

  • Limit the risk of injury;

  • Increase coordination;

  • Avoid muscle wasting and anemia;

Prevent premature aging due to oxidative stress.

Sports Diet: our dietary recommendations

Food and sport are closely linked. Indeed, diet is one of the keys to sporting success, it is therefore important to follow a special sports diet.

Foods rich in carbohydrates

Carbohydrates have the first place in the athlete's meal, but they must be accompanied by the right nutrients for optimal action. You will therefore need to ensure that you include the right proteins, have the right level of hydration at the right time and include enough antioxidants.

In sports nutrition, you must consume a lot of protein, because their storage is limited. They help prevent hypoglycemia and provide energy to the body throughout training.

Carbohydrates are an integral part of the sports diet before, during and after exercise. They must represent 55 to 60% of the total calories ingested.

We will take care to favor complex carbohydrates which provide energy to the body in the long term. They also cause blood sugar levels to vary much less.

The complex carbohydrates to favor in the sports diet are:

  • Wholemeal pasta, brown rice, bulgur, whole couscous;

  • Whole wheat bread ;

  • Whole grains ;

  • Legumes.

To obtain 15 g of carbohydrates, you will need to consume:

  • 1 slice of bread;

  • 1/2 bagel;

  • 1/3 cup cooked pasta or rice;

  • 1/2 cup cooked legumes;

  • 1 fresh fruit;

  • 1/2 cereal bar;

  • 125 ml of fruit juice.

Dietary products for athletes can have a special place in the athlete's diet, provided they are well chosen.


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