NUTRITION ADVICE DURING PHYSICAL EXERCISE  

Following a dietary strategy during physical exercise will help you to maintain your energy reserves for as long as possible. This is done by hydrating yourself and taking on carbs at the same time. Focus on the 4 elements that are essential for performing well.

 

1/ NUTRITION ADVICE FOR MAINTAINING HYDRATION: WATER  

Every physical effort leads to a loss of water that can have consequences on sports performance and health.

The quantity of water lost will depend on:

- the ambient temperature;

- the type of physical exercise;

- personal tolerance levels, the level of training and acclimatisation to the heat.

The feeling of thirst is not a good indicator of hydration because it emerges relatively late when the body is already dehydrated. You must therefore drink before you feel thirsty.

 

ANY TIPS?

We recommend drinking regularly, i.e. 1 to 2 mouthfuls every 10 to 15 minutes.

 

 

 

2/ NUTRITION ADVICE FOR REPLACING LOSSES THROUGH PERSPIRATION: SODIUM  

Perspiration is used to rectify the body temperature, but can use up a lot of minerals, especially sodium. This mineral helps to maintain the fluid balance of the body. Sodium losses are linked to the flow of perspiration and can vary according to the intensity and duration of the physical exercise and the climatic conditions.

 

HOW MUCH SHOULD YOU TAKE?

For efforts of less than 1 hour: no sodium compensation is required.

For efforts of more than 1 hour: sodium intake is recommended and becomes crucial when the physical effort is done in extreme heat. Energy drinks are formulated to satisfy the need for sodium during sports.

 

3/ NUTRITION ADVICE FOR REPLACING LOSSES THROUGH PERSPIRATION: CARBOHYDRATES

In order to function properly, the muscles need energy in the form of glucose, the reserves of which are limited. It is therefore necessary to take on carbs during a physical activity.

The carbs can be consumed in liquid or solid form depending on the athlete's preference or their hydration strategy.

 

WHAT IS THE RIGHT STRATEGY?

Energy drinks have the dual advantage of hydrating the body and providing carbs. Although these products are user-friendly, some sportsmen and women will prefer more concentrated energy gels, particularly when you need energy, but do not feel very thirsty. However, all these products must be consumed with water. More solid products such as energy bars are also well-tolerated and have the advantage of reducing the feeling of hunger because of the chewing time involved.

 

4/ NUTRITION ADVICE FOR REDUCING INTESTINAL PROBLEMS

Physical effort can result in digestive problems for a number of sportsmen and women. Such aches and pains associated with exercise are made worse by dehydration and can be triggered by the diet. All the more reason not to overload a digestive system that is already weakened by the physical effort made.

ANY TIPS?

To avoid all these problems, you need to adopt your own specific strategy in terms of nutrition.  To avoid any surprises, never start a new strategy on the day of a race. Instead, you practise in advance a number of times during training so that you can adapt it and modify the products or flavours…

 

 

 

 

marie-fauchille

Marie Fauchille

Diététicienne-Nutritionniste, passionnée de raid multisport et d'aviron

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