Eating raisins improves sports performance by providing carbohydrates. Very popular with sports enthusiasts, dried fruits are popular to give a boost. Do not hesitate to vary the pleasures according to your desires.

Good for morale, dark chocolate acts as an anti-stress. Source of magnesium , it could have a beneficial effect on cramps while theobromine significantly stimulates the nervous system. It is also very rich in antioxidants and thus helps to fight against free radicals.

Each of them provides micronutrients as well as macronutrients useful for amateur and professional athletes. Nevertheless, our article would not be complete without reminding us the importance of hydration in sports performance.

Now it's up to you to stay hydrated and eat better to maintain your health, enjoy your sport and why not set new records. Zong, A. Gao, F. Hu, Q. Sun, Juin Arch Intern Med June 13; 11 Lewis, P.

Radonic, T. Wolever, G. Wells, Juin De Smet et all, Juin Yi et all, Mai Hydration and athletic performance! Read more. Sport and nutrition: 7 tips to optimize your performance. Lire la suite. Alimentation du sportif : quels glucides faut-il consommer?

Inscription newsletter Ecrire pour Sport Passion. No good performance without a balanced diet Every day, we eat vitamins and minerals that are useful to keep our bodies running at full capacity. Sommaire : Food 1: rice, satiating and gluten-free Food 2: Oatmeal, ideal for your breakfast Food 3: eggs, an essential ingredient at any time of the day Food 4: chicken, almost at every meal Food 5: fish and its virtues Food 6: green vegetables, essential for your health Food 7: bananas to boost your performance Food 8: almonds, ideal as a snack Food 9: raisins, to take everywhere Food dark chocolate to indulge yourself without too much feeling guilty.

Rice is interesting for its satiety power, a moderate GI and the absence of gluten. Calories Protein Glucids Lipids Interest kcal 3. Basmati rice: Satiating, gluten-free and low GI - Values for g.

Calories Protein Glucids Lipids Interest kcal 11 g 60 g 8 g IG moderate 59 Reduces blood cholesterol level Reduces insulin secretion Aid in transit. Oat flakes: an ally for breakfast - Values per g. Eggs provide a high level of protein with high biological value.

Calories Protein Glucids Lipids Interest 75 kcal 6. Eggs, essential - Values for g. White meat promotes muscle development, maintains muscles and participates in recovery. Calories Protein Glucids Lipids Interest kcal 21 g 0 g 7 g Low fat Excellent source of complete protein Rich in phosphorus, zinc and selenium Rich in vitamin B3 and B6.

Chicken: to be eaten with almost every meal! Values per g. Omega 3 found in fatty fish improve neuromuscular function and reduce fatigue. Calories Protein Glucids Lipids Interest kcal 20 g 0 g 14 g Omega source 3 Rich in protein Rich in vitamins B Rich in minerals and trace elements.

Salmon: many virtues - Values for g. According to a study, green vegetables are extremely effective in improving sports performance. Calories Protein Glucids Lipids Interest 23 kcal 2. Spinach: an interesting food for its effects on performance and health - Values for g.

Rich in potassium, banana is useful for muscle recovery and cramp reduction. Calories Protein Glucids Lipids Interest 90 kcal 1. Banana: useful for replenishing energy, boosting performance and recovering well - Values for g.

Almonds provide athletes with the nutrients they need and contribute to increasing performance. Almonds: ideal for snacks - Values for g. Rich in carbohydrates, raisins give a boost. Calories Protein Glucids Lipids Interest kcal 3 g 75 g 1. Raisins: to take everywhere - Values for g. Rich in magnesium, dark chocolate is an anti-stress and could have a beneficial effect on cramps.

Calories Protein Glucids Lipids Interest kcal 6. Dark chocolate: in addition to its virtues for sport, it is good for morale!

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When playing sports, hydration is essential, even vital, for the proper functioning of the body. How to avoid overheating? When and what to drink?

and find more pleasure in your sport! Doit-on encore manger des pâtes quand on fait du sport? Le traditionnel plat de pâtes n'est pas toujours le plus approprié. IG moderate 59 Reduces blood cholesterol level Reduces insulin secretion Aid in transit.

Low fat Excellent source of complete protein Rich in phosphorus, zinc and selenium Rich in vitamin B3 and B6. The lack of oxygenation can affect your heart rate and immune function.

Squash and pumpkin seeds are a great source of plant-based iron. Intense exercise can be hard on your body. Proper recovery is essential to improving your strength. Healthy fats and foods rich in essential vitamins and minerals can help improve immune and thyroid function.

They can also protect and repair bones and connective tissue. Brazil nuts are an excellent source of proteins, fats, and other essential nutrients.

According to the Mayo Clinic , Brazil nuts are high in nutrients that help control blood pressure, such as:. Eating just a few Brazil nuts each day can stimulate your natural recovery processes and help you build and maintain strong bones and muscles. A healthy and varied diet containing whole-food carbohydrates, proteins and fats, and abundant plant sources rich in micronutrients and antioxidants will provide the best balance of nutrition for optimal performance.

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Medically reviewed by Natalie Butler, R.

Alkalize your body with sprouts. Reduce inflammation with flax seeds. Improve endurance with beet juice. Beat fatigue with pumpkin seeds. Stimulate recovery with Brazil nuts. Balance and variation.

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