The seven main principles of sports nutrition

The 7 Main Principles of Sports Nutrition

Say goodbye to processed foods:

Processed foods are also called "empty calories" because they are often very high in refined sugars and unhealthy fats. That's why it's important to cook for yourself and avoid buying ready-made meals.

Several small, well-balanced meals:

Opt for frequent small meals (5 to 6) instead of large, occasional ones. This approach provides your body with a continuous supply of nutrients it needs to build and maintain performance throughout the day.

Don’t neglect fruits and vegetables:

Your body needs micronutrients (vitamins and minerals) found in fruits and vegetables. They promote muscle growth, health, and performance.

A diet low in simple sugars:

Carbohydrates are considered the most important macronutrient in an athlete's diet because they are essential energy substrates. Choose high-quality carbohydrates such as fruits, dried fruits, tubers, whole grains, and legumes.

Fat is okay, but quality matters:

Prefer raw oils (olive oil, canola oil, walnut oil, etc.) and all healthy foods containing good-quality lipids (butter or margarine enriched with omega-3 and phytosterols).

Proper hydration:

Water is essential for your body. Don't wait until you're thirsty to drink. The minimum amount of water is 2 to 2.5 liters per day. This amount can be increased depending on the intensity of your physical activities and the external temperature.

High protein intake:

By having a sufficiently high protein intake, you will improve your recovery and enhance your muscle growth.