It has been scientifically demonstrated that performance is better when physical activity is preceded by a meal than when it is done on an empty stomach.
It is best to eat 3-4 hours before activity.
The fats (lipids) putting from 6 h to 9 h to be digested, it is necessary to consume them even more in advance. However, they play an important role in the athlete's diet because they provide energy, vitamins (A, D and E), as well as essential fatty acids.
Stress muscles essentially need carbohydrates. To replenish these nutrients, you will choose foods high in carbohydrates with high glycemic index, quickly digested by the body: pasta, rice, semolina, potatoes, cereal bars ...
The proteins take more or less 4 hours to be digested, their role is mainly to cut the hunger during the effort.
If less than 2 hours is available, a selection of fruits, a mixture of nuts and dried fruits, Paleo bars and smoothies mixing fruit and vegetables will be added, adding raw beetroot powder which allows multiplication of the number of globules Red, promoting muscle oxygenation, reducing the risk of side stitches and shortness of breath, available carbohydrates will be assimilated quickly.
Limit the consumption of coffee, tea and sodas containing caffeine. This can have a dehydrating effect if you drink about 4 cups of coffee per day. (Ca 550 mg caffeine).
During the effort
The consumption of nutrients during exercise is intended to replace fluid losses and to provide enough carbohydrates to maintain the level of glucose in the blood.
During exercise, it is therefore necessary to preserve the stored energy with products such as drinks and bars Paléo and to adapt its consumption to the duration of the effort:
- activity of less than 30 min: it is not necessary to drink during exercise
- activity of 30-60 min: it is necessary to drink 125 to 250 ml of coconut water (isotonic drink) every 15 -20 min.
- Activity of 60 min and more: do not wait to be thirsty to hydrate, use a drink rich in sodium and potassium such as coconut water to compensate for mineral losses due to sweating.
In hot, humid weather, it is best to start drinking from the beginning of the activity and then drinking at a higher frequency as needed.
The absorption of coconut water will allow both to hydrate, to obtain sugar in a natural way and to compensate for the losses of mineral salts evacuated by the sweat.
Marathoners and hiking cyclists can replenish their energy by consuming Paleo bars, fruit or juices, also in small quantities and at regular intervals.
To avoid stomach cramps, avoid carbonated drinks.
The important thing is that it is necessary to drink according to its own water and energy losses, as well as according to its own tastes.
After the effort:
By drinking enough, one regains part of the water that one lost in the form of sweat during the training. One thus escapes the dehydration and the troubles that accompany it.
After exercise, sufficient carbohydrates are needed to restore muscle glycogen and ensure rapid muscle recovery. If exercise has run out of glycogen stores, carbohydrate intake is needed.
Indeed, during the first 30 minutes after the prolonged exercise, the organism seeks to restore its reserves as quickly as possible and to regenerate. Insulin, an anabolic hormone, bringing blood glucose into the cells is then out of stock and only needs to quickly reap carbohydrates and proteins.
Recovery drinks are useful (such as coconut water) to replenish muscle glycogen stores and repair tissue. Long-lasting and high-intensity training depletes glycogen stores. It is important to remake them quickly within 30 minutes after the activity is stopped. The muscles will then have what it takes to rebuild the energy reserves.
Products that can address nutritional and energy deficiencies include complete porridges (flakes, fruits, oilseeds), Paleo bars and recovery drinks.
To overcome the deficiency in water and salts caused by prolonged activity, it may be necessary to drink up to 1.5 L of fluid per kilogram of body weight lost during physical activity. A drink such as reconstituted coconut water will allow the athlete to compensate for its mineral losses and to reduce the acidification generated by the activity.
To know if one has sufficiently drunk, one can rely on the color of its urine: if it comes back clear, the hydration is finished