2023-10-21 04:15:00
“Starting the day with a good breakfast, varied and balanced, helps you perform well,” emphasize Dr. Stéphane Cascua and sports dietician Véronique Rousseau in a book dedicated to athletes’ nutrition. It’s simple, in their eyes, this meal must cover “25% to 30% of the day’s energy intake”. It must therefore be consistent.
Four essential elements
A sportsman’s breakfast must contain four elements:
fluid intake : tea, coffee, water;dairy, rather semi-skimmed : whether it is a natural or fruit yogurt, a fromage blanc (20% fat) or petit-suisses (30% fat);a serving of fruit : fresh of course and ripe to enjoy in salad, compote, juice (orange, apple, kiwi, etc.) or cooked;the essential contribution of complex sugars : wholemeal bread and/or cereals (muesli, puffed rice, etc.). As for honey, jam or chocolate powder, moderation is essential.
And a snack during the day
That’s not all. Dr Cascua and Véronique Rousseau recommend an “indispensable strategic complement” to this breakfast. The challenge: “manage your energy stock well” and thus avoid fatigue and even hypoglycemia.
When to eat this snack? Ideally two hours before training or within a quarter of an hour followingwards. “And in both cases, reasonably far from lunch or dinner,” they slip.
On the menu: a dairy product, and/or a fresh fruit and/or a complex sugar such as a slice of gingerbread or a fruit cereal bar. Without forgetting the drink of course.
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