Four reflexes to eat well when you play sports

Avoid industrial dishes and cook!

Before even talking about quantity, it is essential to aim for the quality of food. It is better to avoid industrial dishes that are too salty, too sweet, too fatty and often full of preservatives and other additives. The ideal is to prepare your own dishes using fresh produce.

In addition, it allows you to compose your plate with the right proportions of carbohydrates, proteins and lipids.

To avoid cooking every night, increase the rations when you prepare a meal. This will allow you to have two or three dishes in advance for lunch or dinner during the week.
If you go to a restaurant or have to buy a take-out meal, favor plates with a good portion of vegetables, avoiding industrial sauces.

Consume fresh and seasonal products.

It is important to choose your products well to have the vitamins and nutrients required. Whether fruits or vegetables, the ideal is to consume fresh, unprocessed and seasonal products.

In the middle of December, summer fruits such as strawberries, tomatoes or apricots cannot come from France. They therefore come from distant countries, by plane or by boat. A means that is not ecological and even less natural because the fruits ripen in refrigerators during transport.

So might as well eat the fruits and vegetables products near you, depending on the season. The products will be better and you will participate in the local economy by supporting the work of producers in your region.
And this allows you to vary the pleasures by consuming different products during the year.

Balance your plate

To have a good balanced dietit is essential to compose your plate with carbohydrates, lipids and proteins.

The protein will nourish and build muscle. Carbohydrates will provide you with the energy you need for your day and sports activities. Lipids will also provide energy to the body and help transport certain vitamins.
Here are the proportions to apply to have a balanced plate:
– at least 50% carbohydrates
– about 30% lipids
– and 20% protein

Adjust your energy intake

Please note that it is not always necessary to eat more if you are sport. It’s all about balance.

It is important to adapt your calorie intake according to your activity level and your intention (weight loss or mass gain).

A woman consumes an average of 1800 calories per day and a man 2100. If you exercise 2 to 3 times a week, energy expenditure is slightly increased. It is therefore not necessary to eat more than usual. If you are hungry before your session, you can have a snack such as yogurt, fruit and some oilseeds.

On the other hand, a woman can burn up to 2400 calories and a man 2700, if they have an intensive activity (more than 4 workouts per week). In this case, it is essential to adapt your diet so as not to tire your body. You should increase your portions especially by carbohydrates and in protein.