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October 2008
Energy Bust
As the Olympic year draws to a close, the outdoor sports season is also coming to an end. After months of exercising outside, many athletes are going back to the gym to stay in shape. Most men prefer weight and endurance training to aerobic sports. It is best to complement this type of exercise with the right diet, to maximise the athletic effect and to help the body regenerate quickly.
What the body needs
For optimum training, plenty of liquids and energy are crucial. For example, if you work out hard for an hour, your body will loose between one and two litres of fluid. It is important to carry plenty to drink to your workout, preferably in a lightweight, non-breakable plastic bottle. The body obtains energy from carbohydrates contained in grains, potatoes and legumes. If you want to specifically increase muscle mass, a professional workout plan is the starting point. Many athletes also swear by a protein-rich diet with lean meat, such as chicken or fish, or products made from low-fat milk or soya. By the way – even if you don’t exercise, this lifestyle is healthier than a diet loaded with fats and sugar.
Timing is everything
Time your sports nutrition right. It is best to keep your blood sugar levels as constant as possible. Before your workout or a competition, eat a light meal containing carbohydrates. Pasta tastes yummy and is quickly converted to energy. This will give you that extra strength reserve without making your legs heavy. Drink small sips throughout your workout to prevent dry mouth. During longer sessions and when performance drops, a PowerBar®, a banana or grape sugar will provide a quick energy boost.
Right after athletic activity, your body needs to re-hydrate and replenish minerals. Diluted juice and mineral water are perfect for this purpose. Isotonic sports drinks are necessary for extreme athletes only. They are optimally designed to re-hydrate the body and reinstate its mineral balance. Just a few hours after training, you should forgo overly sweet meals, since by then your body will have naturally regulated its blood sugar level. Eat wholemeal pasta, vegetables and oatmeal to steadily recharge your batteries.
