Nutrition and sport: Expert nutrition advice
Nutrition plays a key role in performance and recovery during sport. To understand how to fuel yourself properly and optimise your athletic performance, we've gathered some expert nutritional advice.
1. Finding the right 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 their energy needs and support recovery.
Furthermore, starchy foods, wholegrains and fruits provide carbohydrates for durable energy during exercise. Proteins from lean sources such as fish, chicken and legumes support 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, focuses on hydration and nutrition during exercise. He particularly 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 rapidly replenish energy reserves. He also recommends adapting your intake according to the intensity and duration of exercise, prioritising low-glycaemic-index foods for a progressive release of energy.
3. The key role of recovery
Dr. Sophie Boucher, specialist in sports recovery, emphasises the importance of the recovery window after exercise. She advises athletes to consume a snack rich in proteins and carbohydrates within the hour following exercise to support 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 sport, whether in trail running, hiking or in the gym. Expert nutritional advice 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 support effective recovery, while maintaining overall good health.
Over to you!
Photos Colin Olivero
