Eat Well To Perform Better

Your activity levels and your body composition define your energy needs. By entering this information into the calculator for each family member, you will obtain the number of portions necessary for each of you for the different recipe categories. In general, you do this calculation once at the beginning of the training season, or when there are activity changes.

All the recipes in the Sport and Active Family meal plan are classed precisely depending on when they should be eaten. All you need to do is choose them depending on your training schedule. To guide you, you can follow the following principles:

Before Activity:

• 3 to 4 hours: Meal
  and/or*
• 1 to 2 hours: High-Carb Snack (HCS)

During Activity:

• Water
  and/or*
• Emergency Carb Snack (ECS)

After Activity:

• Meal
  and/or*
• Muscle Builders + High-Carb Snack (HCS) + water

In several studies, nutrient timing (in other words timing when you eat) can directly impact your body’s response to exercise. Your body can be leaner (1), more energized (2), and more performing (3) when the right proportions of food are eaten at the right time.

Sources:

1. Trommelen, J., & van Loon, L. J. C. (2016). Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients, 8(12), 763 < a href="http://www.mdpi.com/2072-6643/8/12/763" target="_blank">http://doi.org/10.3390/nu8120763
2. Ormsbee, M. J., Bach, C. W., &Baur, D. A. (2014). Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. Nutrients, 6(5), 1782–1808.http://doi.org/10.3390/
3. Porcelli, S., Pugliese, L., Rejc, E., Pavei, G., Bonato, M., Montorsi, M., … Marzorati, M. (2016). Effects of a Short-Term High-Nitrate Diet on Exercise Performance. Nutrients, 8(9), 534.http://doi.org/10.3390/nu8090534

These menus are appropriate for children, teenagers and adults weighing between 40kg and 120kg and practicing one or more sports activities from level 1 (low intensity) to level 3 (high intensity).

Whatever your chosen sport, the basic rules are similar and you can benefit from these menus. If you want to take it further, you will need a one-to-one coaching with a Registered Sports Dietitian, such as what we offer with our VIP Dietitian program.

Yes, thanks to our combined offer! The Sport and Active Family meal plans are made for everyday use and for the whole family, including for those who practice an endurance sport. Meanwhile, our Endurance Sports meal plans, which you also have access to, will allow you to carb load before a race or an event. Carb loading is indicated for events of more than 90 minutes, such as half-marathons, marathons, bike challenges, triathlons, etc.

You can move, as often as you want,from the Endurance Sport (carb loading) meal plan to the Sport and Active Family one, depending on where you are in your training schedule.

Our menus reflect sports nutrition guidelines for high performance athletes, tailored for recreational athletes. Key sources include:

• American College of Sports Medicine
• Dietitians of Canada
• Academy of Nutrition and Dietetics

The nutritional data is from the Canadian Nutrient File, and completed by the French food composition table Ciqual (France), the USDA Food Composition Database (USA), and the Fineli base (Finland).