The beginning of the year is also the perfect time to take stock of your sporting goals. Whether you want to get back into shape, diversify your training or perform in races and other sporting events, this is the perfect time to start preparing for and getting off to a good start.
But training and goals also mean vitality and good nutrition.
Improve your performance in your sport of choice
Designing an appropriate training program
To improve your performance, you need a specific training program that allows you to track your progress on a regular basis. In an endurance program, for example, measuring your performance is a necessary indicator of progress.
When following a training program, enjoy your efforts, measure your progress and compare as you go along. At Eric Favre, we have designed endurance training programs to help you prepare for middle or long-distance races or even trails.
Improve your endurance
To sustain a long-term effort, endurance training is essential. Moderate training but over longer periods of time will therefore be necessary for your progress. Once you have made steady progress on endurance efforts, you can vary your workouts to incorporate more intensity, speed and explosiveness. However, if the physical sessions are necessary to your preparation, your diet also plays a key role.
Know your body’s nutritional needs
Having an athletic goal is one thing, having an appropriate program is another. And within the framework of a customized program, your nutritional needs must be taken into account and must not be neglected. Eat before or after the session? What to eat? In what quantity?
If you want to perform well during your sport, it is recommended not to fast. On the other hand, eating a meal too close to your session is not ideal. Practicing a sports activity during digestion may cause stomach pains and an increased feeling of fatigue.
Get enough fluids
Whether or not you practice intensive sports, it is necessary to hydrate yourself! If it is recommended to drink at least 2L of water per day, when you do sports, the quantities also increase. Indeed, drinking enough will limit the risk of injury. Through hydration, you can also compensate for losses due to activity, namely mineral salts, vitamins or electrolytes. If you are an endurance enthusiast, you will be seduced by our Isotonic exercise drinks, which are highly hydrating, energizing and have a pleasant fruity taste.
Consume carbohydrates before sport
During a sport effort that requires your muscles, you need carbohydrates. Cereals are the best option, especially if they are whole grains. Obviously, we are thinking of pasta, rice, semolina, granola, wholemeal bread, etc… which should be eaten on average 4 hours before the effort. On the other hand, if you don’t have much time, you can opt for dried fruit, which is more quickly assimilated by the body.
If you do not have time to cook and are not fond of dried fruit, you can also opt for ready-to-use formulas such as Raw Bars which can be consumed before or during a long effort.
Lipids as a source of energy
During an effort of more than 30 minutes, lipids are an undeniable source of energy for your body. In addition, good fats provide vitamins and essential fatty acids necessary for the proper functioning of the body and therefore for your sports performance. On the other hand, as fats are complex to digest, it is recommended not to consume them before exercise, or at least not in the 6 hours preceding exercise.
Protein yes, but not necessarily before exercise
Proteins are not the main source of energy during exercise. On the other hand, they can limit the feeling of hunger, thus avoiding cravings during sports. Moreover, like lipids, proteins take an average of 4 hours to be assimilated. To avoid causing digestive problems during your session, it is recommended to keep your protein-rich meals away from your sports practice, especially if it is an endurance effort, at the risk of disrupting your training.
A good post-training recovery
To improve your performance, your recovery is just as important as the training itself. And just like preparation, recovery also depends on the nutrients you provide to your body.
Whether you’re a novice or a seasoned athlete, you’ve probably already heard of BCAAS. It is a part of the essential amino acids, also called Branched-chain amino acids, which are leucine, isoleucine and valine. Very present in the muscles, they are generally used in food supplements as part of adapted nutrition to help muscle recovery. In the context of endurance sports, they can feed the muscle, improve recovery and enjoy a boost of energy to facilitate the resumption of sports after exercise.
You now have all the keys in hand to set your sports objectives for this new year. Training, nutrition, recovery… Nothing should be left to chance in order to guarantee your progress.
Do you want to set yourself a challenge this year? Eric Favre Nutrition Expert accompanies you in reaching your sports and physical goals, thanks to food supplements that comply with anti-doping regulations, and are composed of vegan formulas to suit all types of athletes.