Finding the right balance between food and sport is essential to improve performance, promote recovery and maintain optimal health. An adapted diet not only supports physical effort, but also maximizes the benefits of sport on body and mind. Here are the key keys to achieving a balanced nutrition and physical activity.
1. Carbohydrates for energy
The carbohydrates are the main source of energy for muscles during exercise. They are stored as glycogen in the muscles and liver, and are quickly used during physical activities. Adequate carbohydrate intake is therefore essential to support intensive workouts.
Complex carbohydrate sources:
- Oats
- Full rice
- Quinoa
- Sweet potatoes
- Vegetables
2. Protein for muscle recovery
The protein are essential for muscle repair and growth after exercise. They help rebuild muscle fibers damaged during exercise and promote muscle development.
Quality protein sources:
- Eggs
- Chicken, turkey
- Fish (salmon, tuna)
- Legumes (lentils, chickpeas)
- Tofu and tempeh
3. Healthy fats for energy and cellular health
The healthy fats play an important role in the proper functioning of the body and are also a source of energy, especially for long-term or moderate-intensity exercises. They also contribute to hormone production and cell health.
Sources of healthy fats:
- Lawyer
- Nuts and seeds (almonds, chia, flax)
- Extra virgin olive oil
- Fatty fish (salmon, mackerel)
4. Hydration before, during and after exercise
Lhydration is essential to maintain performance, prevent dehydration and promote recovery. It is important to drink water before, during and after training to compensate for fluid losses due to sweating.
Moisture advice:
- Drink at least 500 ml of water 2 hours before training.
- During exercise, drink regularly small sips of water.
- After exercise, drink enough to rehydrate the body, taking into account the duration and intensity of the effort.
5. Adapt your diet to the intensity of training
It is essentialadjust calorie intake based on the intensity and duration of your workouts. For intense or prolonged physical activities, carbohydrate and protein requirements will be higher. Conversely, for lighter sessions, a lighter diet will suffice.
Examples:
- Intensive training Increase carbohydrate portions before exercise (complete pasta, brown rice) and protein after exercise (eggs, fish).
- Moderate training : A balanced meal with moderate carbohydrates (vegetables, quinoa) and a source of lean protein (chicken, tofu) will suffice.
6. Antioxidants to promote recovery
The antioxidants help fight free radicals produced during exercise, thus reducing oxidative stress and inflammation. They are essential for rapid recovery and overall good health.
Antioxidant sources:
- Red fruit (myrtillas, raspberries)
- Spinach
- Black chocolate
- Nuts and seeds
- Green tea
Summary table: Food and sport for optimal health
| Principle | Description |
|---|---|
| Carbohydrates before exercise | Provide energy with complex carbohydrates to support physical performance. |
| Proteins after exercise | Promote muscle recovery with quality proteins to rebuild muscle fibers. |
| Healthy fats | Integrate healthy fats to maintain sustainable energy and good cellular health. |
| Hydration | Drink before, during and after the effort to avoid dehydration and optimize performance. |
| Antioxidants for recovery | Consumption of antioxidant-rich foods to reduce oxidative stress and promote recovery. |
| Adaptation according to intensity | Adjust the inputs according to the intensity and duration of the workouts for a better energy balance. |
By following these principles, you can maintain a optimal health while maximizing your sports performance and promoting effective recovery. A good diet, combined with suitable training, is the key to a healthy and sustainable balance.
