That’s it, it’s decided: you’re getting (back) into sport! An excellent idea because it’s proven: swimming, running, cycling, trail running, dancing, step, yoga… are as good for physical as mental health. Practicing regular physical activity helps prevent most chronic illnesses, but also helps you shed a few extra pounds. But good !
“Balanced physical activity has two facetsimmediately remarks Marie-Caroline Savelieff, dietician-nutritionist specializing in sports. First, a physical activity in endurance : this “fat-burning” sport is practiced with ease of breathing (which means that you can speak easily during exercise) and it can be integrated into daily life, so as to practice 30 to 40 minutes per day: cycling , brisk walk, run… on the way to work, for example. Two, one muscle strengthening physical activity : this allows you to “build muscle” and 3 to 5 minutes a day can be enough to start. This can be lunges, squats, static core training (board, chair, etc.)…“
Once your “sports program” is established, it is time to take an interest in your diet. Here are the dietitian’s recommendations to support your effort, build muscle and lose fat:
1 – Animal and vegetable proteins
“Proteins are essential when doing sports on a regular basis and/or when starting to do sports.” explains Marie-Caroline Savelieff. Indeed: it is proteins that allow muscle building. “However, when we start sport, we “break” the muscle fibers: it is therefore necessary to rebuild them with a protein intake.“
Protein intake should be distributed throughout the day: “you need it at every meal“. Be careful: “consuming proteins” can mean eating meat, but not only. “Fish, shellfish, dairy products, tofu, quinoa, eggs… are also good sources of protein” notes the dietician-nutritionist.
After each sports session, the expert recommends an intake of “fast proteins”, which contribute to muscle reconstruction and restore energy. “THE drinking yogurts and the skyr are good choices.”
2 – Vegetables and (a little) fruit
When we (re)start exercising, we tend to focus on proteins and starchy foods… forgetting fruits and vegetables.
However, according to Marie-Caroline Savelieff, this is an error: “fruits and vegetables are essential for athletes at many levels. First, because they are rich in water: important, because physical activity causes dehydration. Then, because they provide a supply of good fats: a green salad with a vinaigrette (made with rapeseed or flaxseed oil) is a good source of omega-3. However, omega-3 (along with iron) constitute the main nutritional deficiency of athletes. Finally, because they are rich in antioxidant substances (notably vitamins A, C and E): however, the body is oxidized by physical activity.”
The dietitian-nutritionist, however, advises favoring vegetables over fruits, “because the latter have the defect of being sweet“. To be favored in particular (but not only): vegetables which contain carotenoids, such as carrotsTHE spinachTHE green cabbage and the broccoli.
3 – Oilseeds in moderation
Should you start eating oilseeds when you resume or start exercising? It all depends on the objective, according to the dietitian-nutritionist: “THE nutTHE HazelnutTHE almonds… are indeed rich in “good” fatty acids (omega-3 in particular) but they are also very caloric!“
If your goal is to gain muscle, oilseeds are the ideal snack – “to take long before the sports session in order to benefit from the energy intake in the long term” however recommends the expert. On the other hand, if you have started sport to lose weight, oilseeds should be avoided: “a handful of almonds (35 g) provides about as many calories as a Kinder Bueno…“
Thanks to Marie-Caroline Savelieff, dietician-nutritionist specializing in sports, author of Great book of sports nutrition (ed. Leduc), interviewed as part of the MeatLab Charal on Sport and food.
