Training to get better
At the start of the season and the first training sessions, it is important to start with the right sports nutrition from the outset. Many training sessions cause the same problems as during a competition: a large consumption of glycogen, dehydration, muscle loss, loss of mineral reserves, ... To overcome fatigue and maximize the benefits of your training, the right diet is extremely important.
Training to get better
At the start of the season and the first training sessions, it is important to start with the right sports nutrition. Many training sessions cause the same problems as during a competition: a large consumption of glycogen, dehydration, muscle loss, loss of mineral reserves, ... To overcome fatigue and maximize the benefits of your training, the right diet is extremely important.
Hydration crucial on training!
From day one, make it a habit to use a hydration plan during your workouts. In the event of dehydration, an athlete can quickly lose 25% of his ability within 1 to 2 hours of training. The objective of improving and building up through training is thus largely canceled out.
Nutrition during training days!
During the build-up period, athletes will quickly neglect some dietary rules. As a result, we see clearly reduced progress, accumulating fatigue, more risk of injury, ... in short, a mortgage for the coming season.
If you want to prevent this, make sure you have a healthy and varied daily diet:
+ extra proteins via shake, bars, or protein-rich food.
+ provide carbohydrates (isodrink) during training so that you don't need to use much muscle protein.
What if I want to reduce some weight for the season?
Even if you have to watch your weight, sports nutrition is essential during training.
Carbohydrates are recommended for training sessions longer than one hour. Firstly for the efficiency of your training and secondly to achieve a maximum recovery after the training.
The art of having the right nutrients during training and yet causing a negative energy balance to lose weight is mainly done outside the effort!
An endurance run on an empty stomach in the morning
Limit your carbohydrates in the evening and replace it with more proteins eg protein-rich meal, protein soup, protein pudding, etc.
45 minutes after a workout a protein bar gives a feeling of satiety and causes a hunger attack.
For light training sessions, replace your recovery shake with a protein shake that is low in carbohydrates (eg, Low carb protein shake, or vegan kilomin shake based on pea proteins).
Avoid hunger attacks by distributing at least 8 meals a day, eg apple, low-fat yogurt, protein bar, protein pudding, protein soup, handful of nut mix and this in addition to the three main meals.
Make sure you drink enough water throughout the day.