Dietary Advice During and After Exercise

A successful race is a combination of many factors, including physical, psychological, and dietary elements. When it comes to dietary advice, it is important to differentiate between different moments of food intake: during race preparation (weeks or months leading up to the race), during the race (refueling, energy products, etc.), and also after the race for proper recovery. Consuming energy products is important, especially after 1 hour of exercise, as it is a physiological need. However, it is essential to control and not let marketing dictate your choice of average energy drinks, gels, or bars.

That’s why I explain the benefits of various nutrients and active compounds, helping you understand their importance and why some are essential. I provide numerous tips on sports nutrition, balanced and varied diets, as well as specific dietary advice for different sports disciplines (trail running, triathlon, marathon, team sports, etc.).

Many athletes either have food allergies (or intolerances) such as lactose or gluten, or they follow a vegetarian diet. Therefore, I have written articles on these dietary regimens to help you optimize your nutrition.

Lastly, as a dietitian in a cardiac rehabilitation center, I offer dietary advice that is more focused on clinical aspects.

Here are some questions related to nutrition during and after exercise

Which is better, an energy drink, energy bar, or energy gel?

Clearly, the most comprehensive option is an energy drink, which provides a balance of macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins and minerals). One serving of an energy drink is equivalent to at least 2 or 3 energy bars or gels.

Why is a recovery drink important?

Every physical training aims to induce supercompensation. One differentiating factor between supercompensation and overtraining is the management of recovery. A recovery drink, by providing proteins, carbohydrates, and other nutrients, helps optimize muscle recovery. Therefore, it is a crucial ally.

Sports and Clinical Nutritionist