The diet of athletes generates in the collective unconscious full of clichés like: a good plate of pasta after training is ideal and full of protein to build muscle, gain mass...
Certainly carbohydrates and proteins are important, but what about good fats and especially other nutrients: vitamins, trace elements, essential for good sports practice?
In this article, we will review all the nutrients necessary for good recovery after a sports session.

Part 1: Carbohydrates after sport to restore glycogen stores

Carbohydrates, more commonly called sugars, are part of an athlete's diet. These carbohydrates can be:

• Quick or simple : powdered or lumped white sugar , fruit juice

• Slow: starchy foods ( bread, pasta, semolina, rice, etc. ), legumes ( lentils, chickpeas, red beans, etc. ) and certain vegetables/fruits ( banana, potato, sweet potato, etc. ).

If they are involved in the foods to be consumed by athletes, it is important to pay attention to the following two points:

1.1 | Avoid industrial added sugars

Ultra-processed foods contain a lot of added sugars.

Track the labels of processed foods and avoid those whose ingredient list contains dextrose, corn syrup, maltodextrins , etc.

These sugars “made” by man are strongly suspected of being sources of inflammation , so we should avoid them as much as possible in the diet of athletes.

To put it simply : sorry, but chips, industrial crackers or other cookies, ice cream cones are not recommended for recovery after training.

1.2 | Choose foods with a low Glycemic Index!

Favor foods with a low glycemic index:

• vegetables, legumes : lentils, chickpeas, bullion beans, etc.

• Respecting al dente cooking times for starchy foods will avoid generating blood sugar peaks that are harmful to recovery after sport.

• To reduce these peaks, it is also advisable to “dress” your starchy foods with good fats ( olive oil for example) and fiber ( vegetables, aromatic herbs ).

Part 2: Pairing Carbohydrates with Protein During the Metabolic Window

After carbohydrates, come proteins to properly recover your glycogen stock after sports training. Consuming them together in the hours following exercise (metabolic window where the body is more receptive to restoring its nutritional status) allows for optimal recovery!

2.1 | Protein level

During sports recovery, it is appropriate to consume proteins at a rate of 1.5g/kg of weight spread over the day.
The quality of proteins is important to have the full spectrum of amino acids that compose them.
There are 9 essential amino acids, that is to say only provided by the plate and not manufactured by man.
To have the full spectrum, we can draw by varying in:

• Meats: preferably white
• The fish
• Eggs
• Legumes
• Cereals: quinoa and buckwheat in particular
• Oilseeds: walnuts, hazelnuts, almonds
• Dairy products: skyr, cheeses, etc.

Note that animal proteins are very acidifying for the bodies of athletes, already acidified by physical exercise.
The accumulated strong acids are difficult to eliminate and tire the kidneys which are responsible for processing them. In the minds of athletes, only meat and dairy products count to provide protein, this is one of the most frequent pitfalls.

To put it simply: Make sure to vary your protein sources!

2.2 | Legumes - Oilseeds

Forgotten by athletes, these two categories of foods are nevertheless treasures of amino acids and other quality nutrients: omega 3 , fiber , trace elements .

It is interesting to introduce it to athletes' plates in main meals but also snacks.
• Purees without added sugar from oilseeds : almonds, cashews, walnuts, sesame, etc. are an alternative source of proteins and good fats that should not be neglected.

• Legumes , especially associated with cereals, are an excellent alternative to provide protein, fiber, vitamins and minerals.
We think of lentil daals, chickpea hummus, chili sin carne,...

Part 3: Holistic approach to stress

Fat, that's life ! And good fats, even more! We lack them and they are of great use to athletes, especially to avoid injuries!
Here are our recommendations on lipid intake:

3.1 | Avoid processed fats

These fats, reworked by humans, will be sources of inflammation .

Unrecognized by our bodies, they will over-stimulate our immune systems.

To put it simply : you should therefore avoid foods rich in saturated fats such as chips, fried foods, industrial salty or sweet biscuits, etc.

3.2 | Think about omega 3

These fats are precious and we don't eat enough of them, athletes or not!
Anti-inflammatory, they allow better muscle and joint recovery. You find them in:

• good first cold pressed oils : rapeseed, flax, walnut, camelina
• small fish : sardines, herring, mackerel, anchovies
• oilseeds : walnuts, Brazil nuts, hazelnuts
• seeds : chia, flax, hemp, etc.

These fats are fragile, the oils will be used raw, consumed quickly, and the seeds will be ground for better bioavailability.

Part 3: Vitamins and trace elements

Physical activity rhymes with dehydration and loss of electrolytes through sweat. To overcome this phenomenon:

3.1 | Hydrate well

Having a water intake before , during and after sporting activity is essential for good recovery.

3.2 | Trace elements

Keep raw vegetables and fresh fruits in your diet to benefit from trace elements.

Adding fresh aromatic herbs to your dishes is a guarantee of trace elements.

Magnesium is essential for good muscle recovery.
You find it in almonds , bananas , cocoa-rich chocolate, and green vegetables .
If necessary, supplement with food supplements containing quality Magnesium salts such as Magnesium Bisglycinate .

3.3 | Vitamins

Varying and cooking raw foods, particularly vegetables in large quantities, provides the vitamins essential for good recovery.

Neglecting the intake of fruits, vegetables, legumes and aromatic herbs is a mistake frequently observed among athletes.

In addition to vitamins, these foods provide fiber, nourishment for our intestinal flora .

The flora can suffer during significant physical exertion, it is also possible to supplement with food supplements containing fresh strains of probiotics .

3.4 | Anti-oxidants and alkaline foods

Finally, intense sport is an oxidizing and acidifying activity.

Diet is a lever to compensate for the excess of free radicals generated by oxidation and the acidity produced by physical effort.

• For antioxidants , adopt a diet rich in pigmented, i.e. colored, fruits and vegetables (each color pigment corresponds to a class of antioxidants: carotenoids, anthocyanins, flavonoids, etc. )

• For alkaline foods: fruits, vegetables, legumes, spices, aromatic herbs as much as you want!

To remember :

For a good diet after sport:

• Quality carbohydrates : wholemeal bread, quinoa, wholegrain rice
• Quality proteins : mackerel, eggs, chicken, lentils for example
• Good fats : rapeseed oil on raw vegetables, oilseed puree in yogurt, ground seeds in smoothie
• Some water
• Sufficient quantities of colorful fruits and vegetables : green vegetables, carrots, red cabbage, etc.
• Aromatic herbs