The return to work and school and the month of September are synonymous with the restart of sporting activity. After spending the summer enjoying time with friends and family, returning to physical activity allows for keeping in physical shape and building social lines between people who share your centres of interest.

And for those who want to go even further, the return to work and school can also be synonymous with a return to competitions. Whether you’re a keen runner, cyclist or other type of athlete, it will be necessary to start training again in a regular fashion and to adapt your diet in order to make the most of your physical abilities.

During a sporting trial, energy and hydration solutions play a key role in performance. Here are our tips for choosing the right product and maximizing your results, before, during and after your trial.

As of breakfast

Within the framework of sporting activity, whether for leisure or in preparation for competitions, it isn’t always easy to bring together all the nutrients needed by the body in a single meal. However, the very last meal before sporting activity is essential for being able to be at the top of your abilities, especially in competitions, in order to see all the efforts put in during training pay off.

Some preparations exist that can provide the body with all the vitamins, minerals and proteins it needs during effort. You simply need to mix the powder with water to create a kind of cake mix to be cooked in the oven or microwave, before eating it for breakfast in order to top-up on energy. This extremely practical format allows for preparation in advance or at the last minute, depending on preference.

Give preference to a product with optimum assimilation for best digestibility prior to the trial. One last tip: if you’re preparing for a competition, try the breakfast before D-day in order to avoid any nasty surprises.

During the race

During effort, the body loses a lot of water through perspiration. This loss of water is not to be taken lightly, as dehydration representing about 2% of body weight (1.4 litres for a man weighing 70 kg, 1 litre for a woman weighing 50 kg) hampers performance and increases the risks of tendinitis. The body temperature therefore rises without adjusting itself, the heart speeds up and the capacity for endurance drops abruptly*.

This is why hydration during effort is essential, without waiting until you feel thirsty. In order to boost the body’s ability to rehydrate, drinks rich in electrolytes (minerals) and carbohydrates are ideal. Enriched with antioxidants and vitamins, they are a source of immediate energy for the muscles. In addition to providing energy, giving preference to a drink that contains quickly-assimilated proteins is important for feeding the muscles called on in particular during long-term effort, i.e. for over an hour.

Top up on energy.

Bars rich in protein, vitamins and carbohydrates are of interest in order to top up on energy immediately and progressively during the activity. Products that melt in the mouth will be much easier to chew and assimilate during the effort.

For enthusiasts, energy gels are also a very good option. Their composition on the basis of quickly-assimilated carbohydrates allows for putting an end to sudden fatigue. Combined with specific active ingredients, they target the various situations that may be faced during the effort: cramps, lack of energy, long distances, difficult final kilometres.

* « “Water requirements during effort” – article drawn from the VIDAL

As of the finishing line

After each period of intense exercise, the body opens a metabolic window during which assimilation of nutrients is optimal. The finishing line is therefore an important time and the products that are consumed at this moment condition recovery and the return for future competitions.

Some drinks are designed specially to allow the body to quickly reconstitute its carbohydrate reserves and top up on vitamins and minerals. The little plus is in finding a drink that also contains proteins to encourage muscle recovery.

If you’re feeling peckish, it is also recommended munching on a snack that contains protein and is rich in fibre. Consequently, opt for a product that is low in fast sugars.

To finish, there’s nothing like relaxing the muscles with a muscle relaxation gel. Products that give a freshness effect will allow for efficiently soothing muscles thanks to the feeling of intense cold they provide.

You now hold all the keys to feed and hydrate yourself before, during and after every sporting trial. You therefore no longer have any excuse for not reaching your maximum performance and fully enjoying your next competition.