Athletes have specific energy needs, and an adapted diet is essential to enable them to perform well and have enough energy for their very active daily life. Even if you have little time in the day, it is possible to eat healthy food, thanks to a few tricks: Prepare “All-in-one” breakfasts with cereals, fresh fruit, protein and a drink, opt for a healthy and wholesome sandwich at lunchtime and combine a starchy food with a portion of vegetables in the evening.
The ideal breakfast for athletes must include all the necessary nutrients: Carbohydrates for energy, healthy fats for cardiovascular health and concentration, and protein for the muscles. Whether your goals are to lose weight, save time in the morning or to prevent your blood sugar from dropping before a morning workout, take the time to eat a balanced breakfast consisting of a drink, fresh fruit, cereals and/or a dairy product, nuts or seeds.
Vegetarian athletes pay particular attention to balancing their meals in order to adapt their dishes to their high energy expenditure while respecting their diet. By opting for protein-rich legumes and cereals, seasonal fruits and vegetables, and healthy and satisfying starchy foods, you can fulfil your body’s needs. To vary your meals, don’t hesitate to include highly nutritious foods, such as seaweed, spirulina or beansprouts.
Eating well before a competition is essential for the best performance. One week before a sporting event, increase the proportion of starchy foods in your meals to build up a sufficient stock of glycogen to support prolonged exertion. Prepare healthy meals with proteins, fats, carbohydrates, and fresh fruit and vegetables. Just before the competition, eat a light meal and avoid doing exercises during digestion.
Athletes must carefully follow a good dietary plan, choosing menus that are adapted to their energy expenditure for the day, which is more than the energy expenditure of an inactive person. With a hearty breakfast, a satisfying midday meal without being too high in fats, and a lighter dinner, many recipe ideas can provide you with energy throughout the day.
Batch cooking consists of making the most of the time spent in the kitchen by planning a session to prepare 3 or 4 dishes for the whole week. This practice is ideal for spending more time with the family, saving time and ensuring that you eat healthy, tasty and balanced dishes even on days when there is no time to cook.
Whether it is related to a lack of available time or difficulty with finding motivation, it is not always easy to get into sporting activities. However, it is quite possible to make physical activity part of your daily life without seeming as though you are. At home, on the go or in the office, exercise can take many forms throughout the day. Cleaning up to music, working on your breathing in traffic jams, building muscle tone in the office and so on can soon become both effective and fun
To get into training despite a busy schedule, consider exercise as a priority and think about how to replace the least necessary activities with a quick exercise session. Give yourself every chance to succeed by exercising at home or by integrating more physical activity into your daily life, whether at home, at the office or on the move.
A few straightforward habits will help you sleep well: create a bedroom conducive to rest, limit the consumption of stimulants and the time spent in front of screens before sleeping, keep regular rest times that take into account the needs associated with your age group… By taking care of your sleep, you will be fit and rested to meet new challenges every day!
Taking a nap is good for your health, to recover after a sleepless night or to get a boost of energy and alertness to face the end of the day. Whether you opt for a nap of less than 30 minutes, a 5-minute mini nap, meditation or breathing exercises, taking a break during the day will help you become more productive and physically healthier.
Playing sports with your child is a good way to reconcile family life and exercise. Choose an activity that everyone enjoys and adapt the duration and schedule to your child’s schedule. Indoor, outdoor or home sports, there is no shortage of adapted activities: fitness, yoga, hiking, dancing, climbing, swimming…
To be successful at doing sport together as a family, keep track of your sessions in the family calendar, make sport part of your daily activities and work together to find an activity that everyone can enjoy. Whatever the age of the members of the family, many activities are suitable for sharing fun together, enjoying good times and motivating one other: hiking, kayaking, fitness classes, roller-blading and so on…