Former professional hockey player turned dietitian, Yoann Robert will speak regularly on Sport in Caen to provide practical advice.
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Former professional hockey player at Hockey Club of Caen, Yoann Robert decided to hang up the skates at the end of last season to devote himself to the profession of dietitian. He has a BTS dietetics to which he will add a university diploma in sports nutrition. He will speak regularly on Sport in Caen to provide some practical advice.
Read also: Ice hockey. Converted into nutrition, Yoann Robert gives up ice cream
Food plays an essential place in the practice ofphysical activity or sport, all the more so when you want to perform. Indeed, the accumulation of training sessions will be experienced by our body as a real trauma, therefore forcing our body to adapt.
The implementation of these adaptive processes will induce an increase in the needs of certain nutritional players (fatty acids, enzymatic co-factors, anti-free radical defense players, energy intake, etc.). It is therefore imperative that the diet set up by the athlete be adapted to his needs to avoid being underperforming, or even injuring himself.
Here are the nutritional rules to follow in order to optimize your training and your performance.
1. Eat a balanced diet
There is no secret. To be efficient, the athlete must opt for a varied and balanced diet, the objective being to provide his body with all the nutrients necessary to perform. No need therefore to rob the stock of pasta at each meal, opt instead for a plate including starchy foods (for energy), but also a protein source (especially to repair muscles damaged by exercise) as well as vegetables (source vitamin and minerals).
2. Don’t neglect fat
Often singled out, fats are essential to optimize performance. Consuming good fatty acids will allow better assimilation of fat-soluble vitamins as well as better cell permeability. Thus, the body will be more able to counter the deleterious effects of exercise on itself (reduction in the capacity for erythrocyte deformation, for example, leading to poorer cellular oxygenation). This is why it is important to consume fats regularly, but also to favor good sources of fatty acids (rapeseed oil, walnut oil, oleaginous and fatty fish), naturally rich in omega 3.
3. Avoid water alone during exercise
How many times have you been told to stay hydrated during exercise? Staying hydrated during physical activity is indeed very important. However, it is imperative to know that consuming water alone can lead to underperformance. How? ‘Or’ What ? Physical activity causes an increase in body heat. This excess heat must be eliminated in order to maintain an optimal temperature and the body will use several mechanisms for this, including sweating. But this loss of water will be accompanied by a significant loss of electrolytes, and in particular of sodium. This is why adding a pinch of salt to your gourd is important to avoid this lack of sodium, also called hyponatremia. Hyponatremia causes headaches, disorientation as well as dizziness but also fatigue. To avoid this, avoid excessive drinking during exercise and don’t forget to add a pinch of salt to your gourd or opt for an exercise drink.
Listen to your body
As you will have understood, eating better is essential to optimize your sports performance. It is important to set up a varied and balanced diet on a daily basis in order to optimize your training and therefore to guarantee progress in your practice. Remember to hydrate smartly by listening to your body and using a suitable drink. All this will allow you to better endure the exercises and to recover better and, consequently, to optimize your sports performances.
Yoann Robert
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