It's decided, this year's holidays will be sporting. Whether you're going hiking or mountain biking in the mountains, doing a trail in the middle of nowhere or discovering water sports by the sea, it's essential to adapt your diet to the regular practice of physical activities. To cope with the effort, the body will indeed need energy, and it is important to feel good during the sport, as well as to recover well. From dietary supplements to hydration, not forgetting the various foods to choose from, here are a few tips on what you should be eating throughout your stay.
What food supplements should I choose?
During a sporting holiday where the body is going to be put to the test, food supplements can be a precious help, associated with a varied and balanced diet of course. They not only help to maintain a good level of energy, but also make it easier to recover and provide the tissues with the nutrients they need to regenerate. The tissues need sufficient protein, lipid and carbohydrate intake to be properly nourished during exercise. The advantage of food supplements is that they are easily assimilated by all, and cover the nutritional needs that are not always provided by food. Note that it is important to turn to products made from natural ingredients, to best respect the body.
Food supplements have different actions on the body. We know, for example, that whey isolate obtained from fresh cow's milk has an amino acid composition similar to that of breast milk. Rich in these amino acids and undenatured proteins, it is the ideal partner for maintaining a good energy level. Whey isolate is also available plain, but also strawberry or lemon flavoured.
BCCA are other nutrients that nourish the muscles during the entire period of physical activity. The level of muscular strength is thus maintained while running or climbing. It is often ignored, but during exercise, the body draws on its reserves and weakens certain organs such as the intestine. This can cause stomach aches or trigger muscle pain. L-glutamine supplementation is therefore essential to recover well and multiply efforts without injury. Other interesting nutrients available in the form of food supplements include flaxseed, which is rich in omega-3 and stimulates concentration and the body's adaptation to exercise. Acerola helps to meet vitamin requirements, while spirulina also provides energy.
What food to eat during a sports holiday?
Of course, there is nothing to prevent you from indulging from time to time during a sports holiday. But you should focus on times when your body is at rest throughout the day. Because in order to be able to practise sports activities while feeling energetic and healthy, food supplements such as whey isolate, BCCA, L-glutamine and flax rich in omega-3 must be combined with a healthy and balanced diet.
If the sports session takes place after breakfast, foods such as bread, cereals, muesli, starchy foods, a slice of ham and eggs are preferable. If the physical activity takes place in the afternoon, then pasta, rice and cereals are preferred for complex carbohydrates, but also compotes with no added sugar and fresh fruit such as apricots and bananas for simple carbohydrates. Finally, for those who have signed up for a sports session between snack and dinner, you should think about eating a slice of wholemeal bread, which is rich in proteins, minerals and fibre.
