A new sports season


The new school year is a good time to go back to practising sports. But how to avoid the fatigue or injuries that may be discouraging when you start an activity. Objectives: adopt an appropriate diet.

Adopt a balanced diet

A balanced diet is not built on a single meal or a day but several days or even weeks. There are consequently no forbidden foods or miracle foods. Eating well means adopting a varied and balanced diet, that is, eating everything in the right quantity.

  • 5 fruits and vegetables / day
  • 3 dairy products / day
  • Starchy foods at every meal
  • 1 to 2 meat, fish or egg-based dishes / day
  • Reducing fat
  • Reducing sugary products
  • Reducing salt
  • Plenty of water during and between meals.

Drink plentifully

Water is a key requirement for ensuring our good health. Drinking is essential when practising physical activities. One must drink before, during and after exercise. Above all, don't wait to feel thirsty before drinking as the onset of the feeling is delayed. When you feel thirsty, the body is already getting dehydrated.

Poor hydration can lead to fainting, cramp, stomach aches… And good hydration helps you recover properly.

Listen to your body.

Restart sports progressively to avoid injury and, above all, to avoid getting discouraged. The aim is to be regular, which will ensure that your exercise is effective and help you improve properly.

Your exercise should help your body re-adapt to the sport and should be relaxed and free of stress.

When you feel a drop in performance levels, this does not necessarily mean that you lack training, rather that you have trained a little too hard. Fatigue is a good sign of saturation and training too hard can lead to injuries.

Don't forget to recover  if you want to avoid fatigue and muscle pains and, above all, if you wish to get back into training as quickly as possible.

Marie Fauchille
Dietician | Nutritionist
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      Your body needs water. For happy and healthy body, you need to compensate for water loss. Before, after and especially during physical exertion, dehydration is any athlete's worst enemy, affecting both the body and sporting performance. That's why staying properly hydrated is essential for all of us. This is why the Aptonia blog is going to publish its first report on the benefits and signs of good hydration for athletes. Firstly, here are 6 tips for staying efficiently hydrated before, during and after exercise.