SPORT AT MIDDAY: 3 KEY POINTS FOR AN EFFECTIVE DAY

SPORT AT MIDDAY : 3 KEY POINTS FOR AN EFFECTIVE DAY

We are each time more and more to take advantage of the lunch break to do sport. The objectives are the following : to keep good shape, to loose weight, to train for a performance... This time you have at midday is precious but it's important not to sacrify the lunch break. Here are the 3 key points to practise in good conditions and avoid the sudden tiredness in the afternoon.

1/ AN EFFECTIVE MORNING

- BREAKFAST 

A good day starts with a good breakfast. Don't forget that you have been fasting since the night before; your energy reserves are at their lowest, you need to top them up.

A balanced breakfast includes a hot drink, a cereal product (bread, cereal, etc.), a dairy product and a piece of fruit or fruit juice.

 

- SNACK 

In the course of the morning, you need to prepare your body for your lunchtime workout, which means you’ll need an 11 am snack. If you use up all your energy reserves, your workout will be less effective.  A cereal bar and a piece of fruit or even an ultra bar will provide you with the energy intake you need.

For those wishing to lose weight, it’s an error to think you need to starve yourself to do so. This snack is very important in ensuring that your training is effective.

2/ A LIGHT MEAL AT MIDDAY

After sport, your time is counted. You often have to eat quickly, which doesn't mean to eat badly. You have to bear un mind that missing a meal is harmful for the organism, you will feel tired during the afternoon and may be irritable..

The lunch has to be light, not fat but full of energy (carbohydrates) to refill the energetic stock. 

 

An example of a light meals that can be eaten quickly without creating digestive troubles :

Quiche, salad

Yogurt

Apple

Mixed salad (chicken, pasta, tomato, corn, cucumber...)

Yogurt

Banana

3/ A GOOD HYDRATION

Hydration represents an important part of your diet. It is essential when you are doing sports at midday. Do not wait to be thirsty to drink but drink regularly during the morning to get prepared for the effort and all the afternoon to revover.

marie-fauchille

Marie Fauchille

Dietician-Nutritionist, multisport/adventure racing and rowing enthusiast"

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