Improving your athletic performance: what are the best tips?

For Phytocea by Léa Bathily, Dietitian

Engaging in sports sometimes leads people to explore various tips for optimizing their physical abilities. A significant number of methods and specific products claiming to improve athletic performance are available on the market, but many are not truly effective. Do you want to improve your athletic performance but don't know how to separate fact from fiction? This article will help you better understand the fundamental principles of exercising effectively, using entirely natural methods!

The importance of a balanced diet

To perform well in sports, it is essential to have a balanced diet to obtain the necessary and sufficient nutrients for our bodies. But what exactly is a balanced diet?

Our daily food intake should consist of all of the following nutrients: carbohydrates, proteins, lipids, vitamins and minerals.

Each of these nutrients plays a specific role in our body, particularly during sports activities.

The role of carbohydrates

Carbohydrates provide our bodies with energy, which is essential when practicing any type of sport. There are two main types of carbohydrates:

• Simple carbohydrates : they provide short-term energy and are very useful for sports that require strength over a short period. They are found in sugary products, fruits, cereal bars, etc.

• Complex carbohydrates : these provide energy over a longer period and are necessary for endurance sports such as walking. This type of carbohydrate is specifically found in starchy foods such as pasta, bread, rice, and potatoes.

The role of lipids

Lipids often get a bad rap, even though they are absolutely essential for our bodies to function properly. They are stored in fat tissue, also known as adipose tissue, in the form of triglycerides. These molecules are the most energy-dense and represent a significant and valuable energy source for endurance sports.

To ensure that lipid intake is as balanced as possible, it is first necessary to differentiate between the different types of lipids that exist, as they do not have the same functions.

Fatty acids are a predominant type of lipid in our diet. They are found in their pure form or attached to other molecules. This is the case with triglycerides, which are composed of one molecule of glycerol and three fatty acids, for example. Fatty acids come in different types, and it is important to understand their differences in order to properly balance our dietary intake.

• Saturated fatty acids are the most abundant, and their main function is to provide energy. They should be consumed in moderation, between 8 and 12% of total dietary intake, because in excess they are stored in adipose tissue.

• Monounsaturated fatty acids are most commonly represented by omega-9 fatty acids, which are readily available commercially, particularly in olive oil. They play a role in preventing cardiovascular disease and are essential for the proper functioning of our neurons. The recommended intake is 15 to 20% of total dietary intake.

• Polyunsaturated fatty acids are unique because our bodies cannot synthesize them. The most common polyunsaturated fatty acids are omega-3 and omega-6. They play numerous roles and are particularly important in reducing blood cholesterol levels (the role of omega-3) and preventing cardiovascular, neurological, and eye diseases. Nutritional recommendations are 1% of total dietary intake for omega-3 and 4% of total dietary intake for omega-6.

To learn more about the roles of polyunsaturated fatty acids, we invite you to read the following article: What are polyunsaturated fatty acids?

There are other types of lipids, such as cholesterol and phospholipids, which are also found in food. As explained previously, it is therefore important to include lipids in your diet. However, it is necessary to consume the right types of lipids in appropriate quantities. Excessive lipid intake can have serious consequences for the body, particularly for the cardiovascular system.

The role of proteins

Proteins are the macronutrients that attract the most attention from athletes, and for good reason! These molecules are used by our bodies to build muscle tissue. However, we mustn't forget their other functions, as they also play a role in immunity, hormonal communication, the transport of molecules, the formation of certain tissues, digestion (digestive enzymes are protein-based), and they also serve as receptors.

Proteins are made up of small molecules called amino acids. These molecules are of fundamental importance because not all of them can be synthesized by our bodies. Those that cannot be synthesized by the body are called essential amino acids. It is therefore important to obtain them through diet to optimize muscle protein synthesis.

During sports activities, muscle tissue is subjected to considerable stress. Consuming complete proteins rich in essential amino acids allows for optimal replacement of muscle fibers damaged during physical activity.

The article " Nutritional needs: Amino acids " will help you better understand the importance of amino acids.

Natural tips

Magnesium, a micronutrient not to be overlooked!

Magnesium is a chemical element essential for the proper functioning of the body. It plays a crucial role in energy reactions, protein synthesis, nerve impulse transmission, and the regulation of heart rate and blood pressure. It is present in large quantities in the human body, primarily in bones and muscles. The body's reserves of this micronutrient are significantly depleted during exercise due to perspiration.

During physical activity, magnesium is necessary to break down glucose and synthesize energy. It also plays a regulatory role in neuronal excitability and muscle contraction. A magnesium deficiency can lead to sleep problems, fatigue, muscle spasms, cramps, stress, and mental fatigue.

It is therefore important to maintain an adequate magnesium intake to avoid these symptoms and ensure proper bodily function. In cases of decreased blood magnesium concentration due to physical activity, magnesium supplements may be considered to prevent adverse effects such as muscle cramps, fatigue, cardiac arrhythmias, and decreased endurance.

The effects of caffeine on physical performance

Caffeine is a molecule naturally present in certain foods and plants (coffee, tea, mate, guarana…), but it can also be synthesized.

This molecule acts on the central nervous system by stimulating it, reducing fatigue, and increasing alertness. It blocks the action of adenosine, a molecule that regulates the sleep-wake cycle, which explains its stimulating effect. It also increases the concentration of excitatory hormones such as adrenaline and dopamine, thus improving alertness and concentration.

Furthermore, caffeine may have an ergogenic effect, meaning it can improve physical performance by altering the central nervous system's perception of exertion. Studies have shown that caffeine can enhance exercise tolerance, endurance, and physical performance during short, intense activities. However, its role in physical performance remains a subject of debate within the scientific community.

Caffeine triggers the release of adrenaline, which affects the cardiovascular system, notably by causing vasoconstriction or vasodilation, an increase in heart rate, blood pressure, and blood flow to the muscles. It is not recommended to consume caffeine during intense physical activity due to the combined effect of the adrenaline released by caffeine and that caused by physical exertion.

The importance of antioxidants

Antioxidants are molecules that help combat oxidative stress. Oxidative stress is a reaction caused by reactive oxygen species (ROS). These unstable molecules can damage cells and biological molecules, such as DNA. An imbalance between the production of free radicals and the body's ability to neutralize their harmful effects over the long term can be a precursor to diseases (cancers). Normally, the body naturally produces antioxidants that neutralize free radicals and maintain this balance. However, under certain conditions, such as excessive exposure to ultraviolet radiation, pollution, stress, an unbalanced diet, or illness, the production of free radicals can increase, exceeding the antioxidants' ability to eliminate them.

In the case of sports activities, the increased respiratory rate increases the body's oxygenation. However, oxygen is a compound that naturally induces the production of free radicals. It is therefore all the more important to monitor your antioxidant intake when you are an athlete! These molecules are found in many foods, primarily fruits and vegetables. Dietary supplements are also useful to ensure you consume them daily.

Hydration, a simple and necessary tip!

Playing sports leads to significant water loss. Water plays multiple roles in our bodies, as it is essential for numerous biochemical reactions and the elimination of metabolic waste. Furthermore, we produce a lot of metabolic waste during exercise, such as lactic acid.

Water also provides numerous minerals such as magnesium, potassium, and sodium. Staying hydrated is therefore essential to compensate for the significant loss of these minerals following physical activity.

The importance of stretching and warm-ups

In any physical activity, whether it's an intense workout or a simple exercise session, warming up and stretching play a crucial role in preparing the body for exertion and preventing injuries. These two practices are often neglected, but their importance should not be underestimated.

Warming up is the essential first step before any physical activity. It consists of a series of light exercises designed to gradually increase body temperature and prepare the muscles, joints, and cardiorespiratory system for the upcoming exertion.

Warming up offers several important benefits. First, it increases blood flow to the muscles, promoting the delivery of oxygen and nutrients necessary for their proper function. By raising body temperature, warming up also improves muscle flexibility, helping to prevent strains and tears. Furthermore, it stimulates the cardiorespiratory system, preparing the body for physical exertion and reducing the risk of heart problems.

Stretching is often neglected after physical activity. These exercises aim to lengthen and loosen muscles. They help improve flexibility, range of motion in joints, and posture.

Stretching offers numerous benefits for the body. It promotes better blood circulation in the muscles, which speeds up recovery after exercise. It also reduces muscle stiffness, decreases tension, and improves coordination and balance. Furthermore, stretching helps prevent injuries by increasing the strength of muscles and tendons.

It is important to emphasize that stretching must be done correctly. It is recommended to perform it after warming up, when the muscles are already warm, to avoid the risk of injury.

Whether it's before a training session, a sporting competition, or simply daily physical activity, taking the time to warm up and stretch properly is essential. This prepares the body for exertion, improves performance, reduces the risk of injury, and promotes better recovery.

Phytocea offers a food supplement that can help optimize your athletic performance!

At Phytocea, we understand that athletes' magnesium needs are often difficult to meet through diet alone. That's why we developed a dietary supplement specifically designed to meet these increased magnesium requirements: ReCharge.

Our magnesium supplement formula has been meticulously developed to ensure maximum absorption and optimal tolerance. We use high-performance magnesium salts, such as magnesium glycerophosphate and magnesium pidolate. In addition, we have included vitamin B6 to complete the formula. This allows us to offer you a truly effective course of treatment while maintaining excellent value for money.

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