(Français) Tu es sur le point de t’entraîner et tu te demandes ce que tu dois faire au niveau de ton alimentation pendant l’effort? Pre-workout, poudre de protéines, eau, gel, tu es un peu perdu dans tout cela? Voilà ta réponse!
In fact, nutrition during sport becomes interesting under 3 conditions:
- If you train on an empty stomach (example: you have not eaten breakfast)
- If you do a long workout (60 min or more)
- If you do interval training
So, if you check one of these conditions, taking something other than water during your workout could benefit you!
But what do you need?
- At least 125 ml of liquid, i.e. 3 to 4 sips, for every 20 minutes
- Between 30 and 60 g of carbohydrate per hour of effort
But what is 30 g of carbohydrates? This would be equivalent to approximately 2 apples, 1 banana, 1 grapefruit, ½ mango, 6 dates, 1 granola bar, 2 dried fruit bars, 2 slices of bread, 1 cup of juice or 1 energy gel.
If you tend to sweat a lot or if it’s very hot, you could also add electrolytes to replace those lost in your sweat and better absorb fluids. A commercial or homemade sports drink might give you all you need in this case. For a super easy homemade sports drink, mix 500ml of your favorite juice, 500ml of water, a pinch of salt and you’re done.
Now you can go train making sure you have enough energy to complete it successfully! If you have more questions, don’t hesitate to come and plan your next sports challenge with our nutritionist.
Have a good workout!
Joanie Séguin, Dt. P.
Nutritionnist, AXiO Sport Medicine Clinic
Manuel de nutrition clinique. Athlètes. [Consulté le 5 octobre 2021]. www.opdq.org
