Welcome to the Sportsman's Plate - Planete Sante

The equation is tempting and marked with common sense: a pasta dish the day before the effort, a banana just before the match, a cereal bar in the pocket, all washed down with a vitamin drink and followed by a Well -deserved gourmet snacks. The problem? The real needs of the organization. Very quickly, the recipe goes from potentially universal to highly individual. The stake is easily summed up: bringing to the organization what it needs to ensure the envisaged performance, no more no less. The risk of "plus"? Overcompens the effort through an overly abundant or too rich diet exposing, among other things, to a weight gain over time. That of "less"? Oblige the body to draw on its reserves, jeopardizing performance on D -Day but also health as a whole. And for good reason, an insufficient energetic contribution can in particular result in an increased risk of injury and a weakening of the immune system.

So how do you find your way around?Responses from specialists.

1. Does a moderate physical activity justify eating more?

Most often not.But it all depends on the starting situation."The first step is to question his diet, regardless of any sporting practice, suggests Maaike Kruseman, a professor in the nutrition and dietetic sector of the Haute École de Santé de Genève.If the contributions are healthy, balanced and sufficient in terms of calories, a priori and as surprising as it may seem, there is nothing to change. "The explanation is simple: "If food covers macroelement needs-carbohydrates, proteins, lipids-in general, micronutrient intake (minerals, vitamins and trace elements) follow naturally," continues the specialist.

It then depends on the training volume."There is no clearly established limit from which it would be necessary to increase the contributions significantly, but it is estimated that below six hours of practice spread over the week, no compensation is necessary," continues Maaike Kruseman.However, it is possible, and completely normal, that the appetite is slightly accentuated.You have to be careful, especially so as not to rush on too fatty, sweet or savory foods that would partially mine the benefits of the efforts made. ”

If weekly practice exceeds six hours or the diet exposes to a risk of deficiencies (low calorie, vegetarian or vegan diet for example), it is advisable to consult a sports doctor or a dietician to do thepoint and adjust the contributions.

2. Pasta dish the day before a demanding and banana practice before the D -Day exercise: a judicious strategy?

Absolutely."The challenge before the effort is to ensure that the muscles are sufficiently fed," recalls Valérie Ducommun, a dietician specializing in sport nutrition at the Tour hospital.Their favorite fuel during an intense effort: glucose.Its main storage places (in the form of glycogen): the muscles themselves and the liver.Consequently, the strategy is to be adapted on a case -by -case basis depending on the activity envisaged, but can decompose in two stages: the previous evening, the consumption of starchy foods (a pasta dish for example) ensures a reserve ofglycogen which will be delivered at the time of effort.Then, within two hours preceding the activity, if no meal is planned, a carbohydrate intake is recommended.Among the optimal snacks: a piece of bread, some dried fruits or a banana.

3. After physical activity, make way for proteins?

It's just. After a sustained effort, proteins promote muscle regeneration and repair. "We know that within 30 minutes to 2 hours following a physical activity session, a metabolic window appears and promotes the absorption of nutrients. Key physiological processes that can be favored by suitable contributions are played out, "said Maaike Kruseman. In practice: "If a balanced meal containing a protein source such as meat, fish, eggs or tofu is planned within two hours, this can be enough, specifies the dietician. If this is not the case or physical activity has been particularly intense, considering a protein snack is wise. " The rest is a matter of taste and envy. Among the suggestions of the specialist: 3 to 5 dl of milk, white cheese, two eggs, dried meat or ham, a protein shaker or, to bet on vegetable proteins, soy or tofu drink.

4. Drink a lot of water: the secret of success?

No. "The key message is that you have to listen to your body and drink according to its thirst," said Professor Bengt Kayser, doctor at the Sports Sciences Institute at the University of Lausanne. Unfortunately, messages as erroneous as tenacious have spread over time. One of the most dangerous is based on the idea that you have to drink before being thirsty, abundantly if possible. In a sporting context where the effort promises to be extreme, this advice can turn into a nightmare, attest to the deaths of several marathonists ... "At the origin of the drama, a series of physiological reactions induced by an excessive water intake, leading to A dilution of the mineral salts present in the blood and, if nothing is done, to potentially fatal brain edema. What then to think of isotonic drinks that invade the market? "Most often, tap water alone fills hydration needs, therefore a mineral salts is not necessary," notes Professor Kayser. These mixtures which also contain sugar can however be interesting to optimize the contributions when the effort is particularly intense and the breaks are limited, as part of a marathon for example. "

5. Water: the anti-haul cure?

A priori not. Gatches are not linked to a state of dehydration, but result from an excessive or unusual effort from a muscle group. The pains reflect microleas in the muscle fibers. These damage is not dangerous, quite the contrary. "A natural repair process spontaneously puts itself in place and muscle fibers are reinforced," explains Professor Kayser. This phenomenon is easy to observe by reproducing a week later an effort that had caused aches: muscle pain is generally less intense, even non -existent. ” What about lactate, often accused by athletes with endoloris muscles? "It is wrongly considered to be a toxin to make great reinforcements of water glasses," says the specialist. The approach is vain and unfounded. Indeed, the presence of lactate simply reflects the activation of specific metabolic routes during physical activity. It also constitutes a source of energy which brain, heart and muscles themselves love. ”

6. Food supplements and antioxidants: a good idea?

Rarely. As part of a sporting practice, the temptation is great to draw from the side of vitamins, antioxidants and other food supplements, each more promising than each other. However, this arsenal of pills is most often not only useless, unless you fill a proven deficiency (see box), but also counterproductive. "The risk of food supplements used without medical need is to short-circuit natural physiological phenomena," emphasizes Professor Kayser. The absorption of simple vitamin C tablets, for example, can extinguish specific, punctual and beneficial inflammatory states in the context of physical activity. " Experts are unanimous: almost everything is based on a balanced diet. A lever yet not so easy to adjust when you start or accentuate sports, as confirms by Valérie Ducommun: "Physical activity and food are two highly individual areas for which multiple parameters are to be sifted. When the sports practice sets in, personalized advice is precious to adjust the contributions as needed. "

7. To lose weight, is the ideal to limit the contributions at the time of effort?

Especially not. "Beyond the risk of injuries and health prosecutor, imposing on the body a physical activity without providing it with sufficient calorie contributions is counterproductive on the balance, alert Valérie Ducommun. And for good reason: feeling the test as stress, the body switches to "protection" mode. The metabolism slows down and the storage processes increase. " What to do so if the goal is to lose weight? "Do not abandon physical activity, crucial for health as a whole, but above all, correct food errors," alerts Maaike Kruseman. "We are what we eat, insists Professor Kayser. Physical activity alone cannot compensate for harmful excess and food choices. " But it can constitute an extremely powerful ally, both for morale and for the silhouette. Among the strategies to explore: "The practice, in the morning on an empty stomach, of a physical activity of low intensity, a soft jog of around thirty minutes for example, or conversely, during the day, training combining sequences High and low intensity (such as the High Intensity Interval Training (HIIT)) can be interesting, ”illustrates Valérie Ducommun. Tracks to be adjusted on a case -by -case basis with a sports and/or dietetics professional.

Gare aux carences

Because it shakes up (positively) the body and multiplies energy expenditure, physical activity can reveal or generate deficiencies.The key, symptoms such as chronic fatigue, performance lack or physical recovery difficulties.Zoom on some of the contributions to watch closely, with Maaike Kruseman, a professor in the nutrition and dietetic sector of the Haute École de Santé de Genève.

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Released in the morning on Sunday on 02/05/2021.