How can you maintain your energy levels on a daily basis?

Maintaining energy every day: science-based nutritional strategies

For sustainable performance, nutrition cannot be limited to preparation or recovery from training. Every moment of the day counts, and a balanced approach helps maintain optimal energy levels and prevent performance fluctuations. Here are our recommendations:

The importance of constant energy for performance

A study published in the Journal of Sports Sciences has shown that maintaining stable blood sugar levels through judicious distribution of food intake over the day improves resistance to fatigue by 23% and reduces perceived exertion. Consistent energy not only enables performance during sports sessions, but also supports cognitive functions, concentration and decision-making.

Advanced nutritional strategies

1. Strategic, balanced snacks

Snacks are not just an emergency solution: they are a lever for avoiding energy slumps. Choose foods that combine carbohydrates, proteins and good fats for prolonged energy release.

Snacks rich in complex carbohydrates and low in fast sugars reduce glycemic fluctuations by 38%.

Examples: a handful of nuts and dried fruit for carbohydrates and unsaturated fats, a slice of almond butter for prolonged energy delivery, or vegetable sticks with hummus.

2. Optimum hydration: well beyond effort

Hydration has a direct influence on energy levels. Moderate dehydration (loss of 2% of body weight in water) can reduce physical performance by 20% and cognitive performance by 15%.

Distribute your water intake throughout the day: 250 to 500 ml every two hours is sufficient when you're not exerting yourself. Incorporate homemade isotonic drinks to replace electrolytes on intense training days.

3. Meal splitting: the key to energy

Heavy meals can cause postprandial drowsiness and impair alertness. Eating 4 to 6 small, balanced meals a day prevents these effects, while ensuring a constant supply of nutrients. Athletes who split their meals avoid energy peaks and troughs, and improve muscle recovery by 18%.

4. Planning and portability

Preparing homemade snacks and having a reusable bottle on hand ensures energy continuity. Foods like oat bars, fresh fruit or Greek yoghurt can be taken anywhere.

In conclusion: adopt a global strategy to avoid energy slumps

Maintaining energy on a daily basis requires a holistic approach: a balanced diet, regular hydration and organization adapted to your needs. With strategic nutritional choices, your body stays ready to meet any challenge, whether during a demanding training session or in everyday activities.