Proper nutrition and hydration are crucial to optimizing your athletic performance and promoting proper recovery . Whether you're a recreational athlete or a seasoned athlete, knowing what to eat and drink before, during, and after exercise is essential.
Here's a handy guide to help you maximize your results.
Before exercise: fuel up
1. Pre-workout meal (2-3 hours before):
To prepare your body for exercise, choose a balanced meal containing:
- Complex carbohydrates : Whole-grain rice, whole-grain pasta, quinoa, to provide a sustained source of energy.
- Lean proteins : Chicken, fish, tofu, to support growth and repair
- Healthy Fats : Avocado, nuts, for fatty acids
2. Pre-workout snack (30 to 60 minutes before):
For a light and digestible snack, choose:
- A banana, rich in carbohydrates and
- A handful of almonds for a protein and fat boost
- A yogurt with a little honey for a combination of protein and
Remember to drink enough water to start your workout well hydrated.
During exercise: Stay hydrated and maintain energy
1. Hydration:
For short or moderate sessions, water is sufficient. For longer or more intense workouts, choose:
- Isotonic drinks : They provide hydration, electrolytes and carbohydrates to support exercise and prevent dehydration.
2. Energy snacks (for endurance exercises):
If your activity lasts more than an hour, remember to consume:
- Dried fruits : Rich in carbohydrates and easy to digest.
- Energy bars : Convenient for a quick energy boost.
- Energy gels : For a quick boost during exercise.
Drink regularly to compensate for water loss due to perspiration.
After exercise: recover well
1. Post-workout meal (within 1 hour):
To promote recovery, consume a combination of protein and carbohydrates:
- Carbohydrates : Rice or pasta to replenish glycogen stores.
- Proteins : Chicken, eggs, fish to help with repair
- Vegetables : For vitamins and minerals
2. Recovery snack:
A protein-rich smoothie (Greek yogurt, fruit, oatmeal) or recovery drink can be a quick and effective option.
Remember to drink plenty of water to rehydrate your body and replace fluid losses.
Antesite: a natural ally for athletes
Antésite, asugar-free drink made with licorice and natural extracts, can be an excellent option for your sports activities. Here are its benefits:
- No calories or sugars : Flavors water without altering your
- Practical : A few drops are enough to flavor your water, perfect for water bottles or camelbaks.
- Natural : Avoid sugary and artificial drinks often found on the market.
- Delicious : We know that psychology plays an important role in sports performance, so enjoying a flavored drink that suits our tastes could have a positive impact, leaving a refreshing impression.
Adjusting your diet and hydration to your exercise routine is essential for optimal performance and recovery. Choosing the right foods and drinks before, during, and after exercise helps your body perform at its best.
Experiment with different strategies to find what works best for you and incorporate natural options like Antésite to combine pleasure and effectiveness into your workout routines.
