Pre- and post-sport nutrition

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Extract from the article: Nutrition plays an essential role in sports performance, recovery and long-term progress. Eating well around training is much more than a question of timing. It's about giving your body what it needs to perform at its best.

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Nutrition plays an essential role in sports performance, recovery and long-term progress. Eating well around training is much more than a question of timing. It's about giving your body what it needs to perform at its best.

In the world of sport, diet is often the well-kept secret to optimum performance. 70% of athletes improve their performance through appropriate nutrition? Understanding which foods to choose before, during and after exercise can transform your sporting experience. With increasing concerns about health and wellbeing, choosing the right foods becomes essential to maximise energy and speed up recovery.

Why eat before exercise?

Eating before sport ensures that the body has enough energy available to sustain the effort. A well-chosen snack helps to keep blood sugar levels stable, reduce fatigue during the session and improve concentration and endurance.

When should you eat?

The ideal time to eat is 1 to 4 hours before physical activity. Eating too close to exercise can lead to digestive problems. For example, a pre-workout snack consisting of an apple or banana + yoghurt.

Why eat after exercise?

Training puts muscles to the test and draws on energy reserves. That's why eating afterwards is essential for recovery. It helps repair muscle fibres with proteins, replenish glycogen stores with carbohydrates, reduce fatigue and prevent muscle soreness. An example of a post-training snack is scrambled eggs with vegetables, which can help with recovery.

Drink water

Water is the invisible fuel of performance. Good hydration before, during and after exercise helps to maintain a stable body temperature, avoid cramps and dizziness, and promote rapid recovery. Don't wait until you're thirsty to drink. Drink regularly, even in small sips.

Raymond DZAKPATA