Spend at least 35 minutes of ingesting food as satiety signals do not appear immediately after ingestion of food. Remember that while chewing reduces the time for digestion and allows nutrients to be absorbed in greater quantities by the body.

Vary the food. This is the best way to cover the needs for vitamins and minerals. This allows more to take more pleasure in eating and avoid monotony ..

The natural diet largely covers the needs of the athlete, he has no need to use nutritional supplements that may be harmful to their health: competing in the assimilation, kidney problems, allergies, addiction, …

Dairy products
Dairy products play a key role in building bones and muscle and cardiac contraction by providing animal protein and calcium.
On average it is recommended to consume 3 dairy products per day (4 for growing organisms) with emphasis on semi-skimmed milk, the yogurt, white cheese at 20% and chipmunks to 20%. However, cheese is high in saturated fatty acids and it is good not to eat more than one serving per day.

Meat, fish and eggs
Consume 2 times daily (2 eggs is one serving of meat or fish). These foods are rich in animal protein, useful for the formation and maintenance of muscles. They are also rich in iron to transport oxygen throughout the body. Limit by cons charcuterie and breadcrumb which contain much fat.

Fruits and vegetables
It is advisable to eat at least 3 servings of fresh fruit per day, one serving of raw vegetables and 2 servings of cooked vegetables (lunch and dinner). Fruits and vegetables contain a lot of micro-nutrients: vitamins and minerals essential for the proper functioning of the body, fiber to regulate intestinal transit and a better distribution of energy in cells. Rich water, low in calories, vegetables can be eaten in abundance while watching seriously adding fat to the mixture.

Starchy
They can be eaten at each meal and snack in amounts proportional to energy expenditure. Most athletes train, the more it must increase the dose of starch. At rest, the portion will be reduced at all three meals without ever being removed. The athlete must learn to adapt its portions depending on the quantity and intensity of effort. This learning is a key element in managing their body weight.

Fat
These foods contain essential fatty acids which are components of cell membranes. Emphasize rapeseed oil for salads and olive oil for cooking. Limit consumption of cream and butter.

Food delights
Food delights at risk (high fat, high sugar, high fat and sugar) are limited without removing them but by controlling their consumption: know building up a week.

3 days before competition
Eat foods rich in low fat (escalope of veal, beef tenderloin, ham fat, cod, …). The vegetables are seasoned with oil qualities and a moderate amount (2 tablespoons oil: rapeseed oil, walnuts, …). The addition of cream and butter will be severely limited in preparing meals. Increase servings of carbohydrates to refill the glycogen stores in muscles.

The day of the competition
Avoid fats, especially fats cooked (fried, breadcrumb …), and fiber irritants (pulses) before the competition because they can slow digestion and cause digestive problems. Eat vegetables peeled, seeded and baked.

Hydration
Before exercise:
Drink throughout the day is essential, especially for athletes because of dehydration, even slightly, the body can lead to decreased athletic performance. Do not wait until thirsty to drink because the thirst is an indicator of poor body hydration.
Thirst = 10% loss of physical capacity
Water is the only drink physiologically essential! Vary the water, each water quality (preferably mineral water, spring water, tap water …)
The drinks contain a lot of simple sugar (like soda) are avoided.

During exercise:
Drink regularly in small amounts (8 to 9 sips every 20 minutes).
Drinks containing simple carbohydrates are only useful for a long effort (more than 1h-1h30).
Beware of sports drinks: they are too concentrated in carbohydrate, which may decrease the absorption of water by the body and cause digestive problems.
For efforts 1h / 1h30 to 3h with a temperature> 20 ° C, the drink must contain 20g to 40g of carbohydrate per liter of water. Practical formula: 1 part grape juice to 4 parts water.
For efforts 1h / 1h30 to 3h with a temperature <10 ° C, it is recommended 40g to 60g of carbohydrate per liter of water. Practical formula: 2 volumes of grape juice to 3 parts water.

In case of heavy perspiration, it is worth adding only 1g of salt per liter of beverage. This low dose is sufficient for better water absorption by the body and thus a better hydration.

After the effort:
After exercise, drink water rich in bicarbonate may help stabilize and restore the pH of the body. In fact, exercise triggers the release of acidic compounds.
A good indicator: the color of urine should be clear at sunrise and fasting to validate proper hydration.