To eliminate toxins linked to possible excess food and alcoholic drinks during the holidays, schedule a detox treatment over 2 days. Include in your menus foods that promote the elimination of metabolic waste, such as artichoke, garlic or lemon. After the detox treatment, eat a healthy diet with detox ingredients on a daily basis.

Proteins are essential macronutrients for the body: They are the raw material of muscles and help in the formation of other cells. Proteins are found in large quantities in meat but they can also be consumed by eating legumes or certain vegetables. They are particularly important for athletes, especially in muscle building when gaining weight or after intense physical exertion.

Omnivorous, vegetarian, vegan, gluten-free, and suchlike, many diets are compatible with sports nutrition, as long as you balance your intake with your energy expenditure. Calculate your calorie intake according to your weight and choose the composition of your meals according to your objectives: Weight loss, muscle gain or endurance.

Hydration plays a crucial role for health, especially when you do sports. Drink about 1.5 litres of water in small quantities throughout the day, but don’t drink too much. If you are an athlete, be sure to adapt the amount you drink to your physical activity and don’t hesitate to opt for isotonic or energy drinks during prolonged exercises.

Eating healthily is especially important at work, where there is not enough time to prepare food yourself. By planning the preparation of your meals and by choosing places where you can eat well-balanced meals outside rather than in fast-food restaurants, you can take the time to take a real lunch break, with diet meals made from carefully selected fresh ingredients.

To eat healthily at home, avoid processed foods, which are too high in fat, salt and sugar, and opt for homemade meals with fresh fruit and vegetables. When cooking your meals, you can select fresh ingredients and replace sweets with more nutritious foods, to stay in tip-top shape.

Smoothies are the ultimate drinks for athletes: They’re quick to prepare, contain healthy ingredients like fruits and vegetables, dairy products, cereals and aromatic herbs – enough to fill you up with vitamins so you’ll have the energy to work out all day! With so many recipe ideas, you can achieve all your goals: Weight loss, muscle gain, muscle recovery and so on.

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.