Sport Nutrition — Nutrition

Should I eat? If so, what? If so, when? Not to mention that the “what” depends on the “when.” Knowing what to eat before an activity raises several questions, but don’t worry—it’s simpler than it seems! Can I exercise on an empty stomach? You can… if your body is up for it. Many athletes are able to exercise without eating breakfast, but it is largely a matter of experience. It is not recommended for inexperienced athletes, as they may feel weak, see stars, or experience another similar discomfort. If it is something you would like to do, you can gradually...

A 45-minute run, a 3-hour hike, cycling all day: when and what should you eat?   General rule… What we gain from drinking or eating during exercise depends on its duration and intensity. Here’s a summary, followed by an explanation: Duration of exercise Drink? Eat? Less than 1 hour Water, according to thirst No need for anything 1 to 2 hours Water or a sports drink, according to thirst Yes, carbohydrates More than 2 hours Water or a sports drink containing electrolytes, according to thirst Yes, carbohydrates and protein   Less than 1 hour We don’t need anything special, except...

Are you eager to gulp down a snack or smoothie after your workout? What if that weren’t necessary? It’s urgent… under two conditions How important it is to eat quickly after exercise depends on the effort involved AND how often you train. This recovery strategy is essential if (and only if): The effort is intense and lasts at least 60 minutes AND Another workout is scheduled within 8 hours.   This is especially true if the workout lasts more than two hours, because such a long effort depletes our liver glycogen stores (in the liver) and muscle glycogen stores, and...