L'alimentation du sportif

All nutrition recommendations for athletes must be based on current scientific data and the needs of athletes as individuals. Exercise performance may be improved by adequate food intake. Adequate energy intake needs to be consumed during times of high-intensity training to maintain body weight and maximize the training effect. Carbohydrates are important to maintain blood-glucose and replace muscle glycogen. During exercise, carbohydrates must be provided at the rate of 30 to 60 g per h. Fat intake should not be restricted. No vitamin and mineral supplements should be required if an athlete is consuming adequate energy from a variety of foods. Deshydratation decreases exercise performance. Two hours before exercise 400 to 600 ml of fluid should be consumed and during exercise 150 to 350 ml of fluid every 15 to 20 min. After exercise, the dietary goal is to provide adequate energy and carbohydrate to replace muscle glycogen and ensure rapid recovery.