A runner who engages in long outings without adjusting their carbohydrate intake will eventually stagnate or even regress. The problem does not stem from the training volume, but from what happens on the plate before and after the effort. Optimizing athletic performance requires nutrition tailored to the reality of each session, not generic recommendations.
Energy Availability: The True Indicator to Monitor in Sports Nutrition
We often talk about total calories, but what matters for performance is the energy remaining after subtracting the cost of training. This concept, known as energy availability, is at the heart of recent recommendations in sports nutrition.
When this availability drops sustainably below a certain threshold, the consequences go beyond simple fatigue. The consensus published since 2023 on the RED-S syndrome (Relative Energy Deficiency in Sport) points to an increased risk of hormonal disorders, loss of bone mass, and stress injuries, even among amateur athletes.
In practical terms, we do not eat the same thing on a day of intense intervals and a day of recovery. This is the principle of nutritional periodization: adjusting intake, especially carbohydrates, according to the actual load of each phase. To explore nutritional solutions on Y a du Sport, this logic of adjustment to the field is a good starting point.
Pre-Workout Meals: What Works Depending on the Type of Effort
Eating three hours before an endurance session and snacking thirty minutes before strength training do not produce the same effects. The timing of the pre-effort meal depends on the nature of the exercise and its duration.
Before a Long Effort
For an outing lasting more than an hour (running, cycling, open water swimming), aim for a meal rich in complex carbohydrates consumed at least two to three hours beforehand. Rice, pasta, whole grain bread: the goal is to saturate muscle glycogen stores without burdening digestion.
During prolonged effort, carbohydrate intake remains a documented lever. Available syntheses confirm that carbohydrate intake during prolonged endurance exercise improves performance by delaying the depletion of glycogen stores.
Before a Short and Intense Effort
For intervals or a weight training session, the meal can be lighter and closer to the effort. Focus on easily digestible foods, with a moderate amount of protein to prepare for post-session muscle repair.
- Avoid foods high in saturated fats just before the effort: they slow gastric emptying and cause digestive discomfort during the session.
- Limit excess fiber in the two hours preceding intense training, as they increase the risk of gastrointestinal issues.
- Test your pre-effort meal during training before replicating it in competition: food tolerance varies greatly from one individual to another.
Muscle Recovery and the Post-Effort Window: Adjusting Nutrients at the Right Time
The phase immediately following exercise conditions the quality of recovery. During effort, blood flow concentrates on the muscles used at the expense of the digestive system. After the session, intestinal reoxygenation can generate transient oxidative stress.
Combining proteins and carbohydrates within two hours after the effort accelerates glycogen resynthesis and supports the repair of muscle fibers. We are talking about a snack or a complete meal, not just an isolated protein shake.
A concrete example: after a weight training session, a bowl of rice with chicken and cooked vegetables covers both the protein needs for muscle reconstruction and the carbohydrate needs to recharge energy stores. Adding a source of healthy fats (olive oil, avocado) completes the nutritional profile without overloading digestion.
Creatine and Supplements: What Research Really Says
Creatine monohydrate remains the most studied dietary supplement in sports nutrition. Its effect on short and explosive efforts (sprinting, weightlifting) is well documented. Feedback varies more for pure endurance, where the benefits seem more modest.
For other supplements like rhodiola or betaine, the data remains fragmented. Some exploratory work exists, but no solid consensus allows for the reliable recommendation of these substances to improve performance.
- Creatine monohydrate has a well-established safety profile at usual dosages and does not require a mandatory loading phase.
- Carbohydrate-based supplements during effort (gels, isotonic drinks) have demonstrated interest for exercises exceeding one hour.
- Any supplement should be tested during training, never introduced on the day of competition.
The basic diet remains the foundation. No supplement can compensate for a chronic energy deficit or an imbalance between proteins, carbohydrates, and fats in daily meals. First, adjust the plate, then evaluate if an additional intake provides a measurable gain in health or performance: this is the order that works on the ground.
