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With our Sports and Active Families meal plans, you stack the odds in your favour to reach your performance potential. To make the most of it, take the time to read the information below.
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:
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.
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:
When it comes to nutrition for active people, it’s all about what to eat, when and how much. To give you a helping hand, here is a summary:
|WHEN||WHAT TO EAT||EXAMPLE RECIPES|
|3-4 h before activities||Full meal
|1-2 h before activity||Energy-rich snack
|Chocolate and Berry Muffins
|During Activity||Snack for Quick Enery*||Raspberry Sports Drink|
|0-2 h after activity||Full Meal
Constructeur de muscles
|Athletes’ Shepherd’s Pie
2 slices of bread
No-Cook Date Bars
*According to the portion calculator
To view all the recipes in each category, click the links:
Typical day is mainly sedentary (sitting work and transport) and little physical activity during free time.
Low intensity training, such as skill-based training, and irregular training. Most active people will be at this level.
Entraînement presque tous les jours, pendant environ 1 h, dont au moins 25% à haute intensité. Exemple: Préparation pour marathon, triathlon ou Ironman.
Training almost everyday for about 1 h, of which at least 25% of the time at high-intensity. Example: Preparing for marathon, triathlon or Ironman.
Training every day for multiple hours. Your nutrition plan needs to be individualized. A Registered Sports Dietitian can help you plan this out.
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.