Category: Fitness & diet


Anthocyanins: The antioxidants to put in your drinks for better endurance

Which drinks should I choose to improve my endurance?

Red fruit drinks contain anthocyanins, powerful antioxidants that give berries their beautiful colours. According to several scientific studies, consuming red fruit rich in anthocyanins is associated with an improvement in certain performance indices in athletes, such as VO2 max. Antioxidants have their place in sports nutrition and are easy to consume in drinks.


5 protein-rich soup ideas for hearty winter meals

How do you add protein to your soup recipes?
Adding a protein source to soup makes it a complete meal for the evening. Replace potatoes with legumes, add chunks of meat to vegetable soups, adopt Asian broths with bean sprouts and tofu or add almond puree to soups. You can tweak any recipe to enjoy the satiating and comforting benefits of soup in winter.


Understand yourself better and optimise your energy according to your chronotype

How do you find your chronotype and optimise your rest and activity times?
Everyone has their own chronotype, which corresponds to the signals of wakefulness and sleep sent by their body. Michael Breus proposes 4 typical profiles, the most frequently encountered, based on animal names. By knowing whether you are a bear, lion, wolf or dolphin, you will be able to be more in tune with yourself and organise your days better.


What is the most effective training program for burning fat?

How do you train to reduce body fat?
According to the latest scientific studies, HIIT (split interval training) and muscle strengthening are two particularly effective
techniques for activating fat burning. Endurance training also has its place in a fitness programme, but sessions of more
than 30 to 40 minutes of moderate-intensity effort should be planned so that the body draws on fat stocks.


What foods should I choose to increase my energy level?

How to optimise your energy production
The body produces energy mainly from carbohydrates and fats. Several vitamins and minerals are closely involved in these processes. To be
fit, vary your menus, including foods with a low glycaemic index, good fatty acids and plenty of fruit and vegetables. At the same time, take
it easy and remember to rest. Playing sports also helps you to stay dynamic and active!


Where do leg cramps come from and how can they be avoided?

How to relieve leg cramps
To relieve leg cramps, nothing beats prevention: eat a balanced diet, with a proportion of carbohydrates and minerals adapted to your
activity, hydrate sufficiently, warm-up before each physical effort and move regularly. Stretching is the quickest mechanical way to get rid
of a cramp. Make stretching part of your daily routine to reduce recurrence.

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Composing your nutrition plan for muscle recovery

What should you eat after exercise to promote muscle recovery?
Immediately after exercise, drink a mineral-rich drink and eat carbohydrates: a handful of dried fruit, a banana and coconut water, for
example, make an ideal post-sport snack. In the days that follow, increase your protein intake, combining it with high-quality fats. Rest is
also very important to help the muscles regenerate.


Hydration: the healthy way to improve performance

Why is it so important to stay hydrated?
The body is made up of about 60% water. Having a good level of hydration is essential to ensure the circulation of nutrients, regulate body temperature and evacuate waste. During exercise, perspiration eliminates a lot of water, which is why you need to drink enough. Stay well hydrated by following a few simple tips!

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Overnight oats: a healthy breakfast for a rewarding morning

What healthy breakfast should you have to start the day with energy?
A breakfast of oatmeal is the perfect way to start the day. Adopt the recipe for overnight oats, a no-cook porridge that has the
advantage of being prepared the day before in less than 5 minutes. When its time to eat it, all you have to do is personalise it with
healthy ingredients, such as seasonal fruit, seeds or dried fruit.

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How (and why) to eat more fibre

How can I get more fibre in my diet?
To get the full health benefits of fibre, include at least 5 servings of fruits and vegetables a day in your diet and choose whole grains.
Among the foods richest in fibre are dried fruits, seeds, legumes, fruits and vegetables, which can help you stay fit and create healthy
meals. Try to keep well hydrated and make gradual changes to your diet. You'll soon see the benefits.

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Now you’ll know what foods to eat (or not) before training!

What should you eat or not eat before training?
In order to feel your best and to optimise your performance during training, opt for a light meal about 3 or 4 hours before starting the session. To avoid digestive upsets during sport, swap fatty foods, sweets and red meat for lean protein and low glycemic index foods.


These 6 Homemade High-Protein Snacks Will Support Your Sports Practice

Many recipes for snacks provide energy to sportsmen and women and help them build muscle; even better, they are homemade: gingerbread, smoothies, granola, roasted chickpeas, recovery sandwiches, etc. Choose them according to your habits, your objectives and the time you have to prepare them.