Any athlete, even occasional or recreational, must respect the main principles of nutrition which therefore apply to everyone.
A diet, to be balanced, must be sufficient from an energy point of view, as diverse as possible. But also to guarantee a good distribution between proteins, fats, carbohydrates and a good complementary supply of vitamins, minerals and fibers.

Even if you are not a top athlete, you need to train regularly to stay in shape.

Even if you don’t compete in sports, when you participate in physical activity with friends, your diet helps keep you in shape.

Balance is variety. The athlete can taste everything, in moderation.

The high level athlete will often be followed by a specialist doctor or nutritionist, who will accompany his diet in order to optimize performance.

Our partner in sports micronutrition, ERGYSPORT, also invites you to read its article “The nutrients of exertion”

Simple principles to remember
– Pay particular attention to foods that are both fatty and sweet
– Eat at least 5 fruits and vegetables a day.
– Breakfast should be a real meal.
– The snack should not be forgotten.
– It is necessary to bring cereal foods (bread, pasta, rice, etc.), potatoes or pulses with each meal, favoring whole grains.
– Each meal must include a ration of milk, dairy or cheese
– Meat, fish or eggs should be included at least once a day, favoring fish as often as possible.
– Even if you exercise to lose weight, do not forget the importance of fat in limited quantities and favoring those of plant origin.
– Sweet products will be consumed in reasonable quantities (confectionery, pastries, chocolate bars). On the other hand, they will be reserved for the diet of effort (cereal bars, sugar, honey, fruit juice, fruit jellies). Pay – ———–particular attention to foods that are both fatty and sweet. Check the labeling systematically
– If you consume alcoholic beverages, your daily alcohol intake should not exceed two 10cl glasses of wine, or two 25cl beers, or 6cl of hard alcohol.
– Before, during and after exercise, do not forget to hydrate yourself, drink plenty of water before you feel thirsty.

Some mistakes are easy to avoid
– Avoid playing sports immediately after a meal, allow at least three hours to pass.
– Avoid products that are too sweet. Beware of sugary drinks, sweets, fatty and sweet foods at the same time, sweets or any other source of immediate – – sweetness such as honey, jam. In addition, sugar plays an important role in the development of dental caries.
– Do not abuse vitamins without your doctor’s advice.
– Avoid the use of food supplements or vitamin nutritional complexes. Indeed, currently, no nutritional supplement touting health and performance benefits has scientific justification for being recommended to athletes.
– After exercise, avoid excessively rich meals which may interfere with good recovery.
– Eliminate tobacco and alcohol (maximum 2 glasses of wine per day). It will dramatically improve your breath and your physical condition.
– Never use prohibited products or doping substances, which in some cases help improve performance, but above all seriously damage health.
– Good nutrition contributes to good sports practice. The variety and diversity of an athlete’s diet depends on their gender, age, level of practice and amount of practice.

However, a balanced diet, while respecting a good distribution of the main nutrients, helps to optimize physical condition.