Nutrition and sport: expert advice from nutrition specialists
Nutrition plays a key role in performance and recovery during sporting activity. To understand how to fuel yourself properly to optimise your sporting performance, we have gathered expert advice from nutrition specialists.
1. Finding your nutritional balance
Dr. Anne-Marie Gagnon, sports nutritionist, highlights the importance of nutritional balance before exercise. She recommends that athletes consume foods rich in carbohydrates, proteins and fats to meet energy needs and support recovery.
Moreover, starchy foods, wholegrains and fruit provide carbohydrates for durable energy during exercise. Proteins from lean sources such as fish, chicken and pulses help with muscle repair. Healthy fats, found in nuts, avocados and olive oil, contribute to energy intake.
2. Hydration and nutrition: the perfect combination
Professor Jacques Leclerc, expert in exercise physiology, emphasises hydration and nutrition during exercise. He recommends that athletes drink water regularly to avoid dehydration and the risk of muscle cramps.
Regarding nutrition, Professor Leclerc advises consuming easily digestible foods such as energy gels and energy bars to quickly replenish energy reserves. He also recommends adapting according to the intensity and duration of effort by favouring low-glycaemic-index foods for a gradual release of energy.
3. The key role of recovery
Dr. Sophie Boucher, recovery specialist, emphasises the importance of the recovery window after exercise. She advises athletes to consume a protein- and carbohydrate-rich snack within the hour following exercise to promote muscle repair and replenish glycogen stores.
Dr. Boucher also recommends staying well hydrated to compensate for water and electrolyte losses during exercise. She advises drinking isotonic drinks and consuming foods rich in electrolytes, such as bananas and dried fruit.
In conclusion, nutrition plays a crucial role in sporting activity, whether in trail running, hiking or at the gym. The advice from nutrition experts highlights the importance of nutritional balance before exercise, hydration and fuelling during exercise, and recovery after exercise. By following these recommendations, athletes will be better prepared to optimise their performance and promote efficient recovery, while maintaining good overall health.
Over to you!
Photos Colin Olivero
