Sports & Diet
Good nutrition contributes to a healthy and strong body. If you are serious about sports, that is even more true. Some tips for a good sport diet:
Choose food that suits you
If you are less active, you should also eat less
If you want to look like a sportsman, you should also eat like a sportsman!
Go with the times and eat fresh products of the season!
Athletes and seniors have an increased protein requirement.
Coach your calories. Choose quality instead of quantity! Do not choose for many or few calories, but choose the right calories. Healthy fats, for example, contain a lot of calories, but are indispensable!
Respect your own body and listen to it
You often know very well what your body can or can not tolerate and which food is or is not good for you.
Not everyone is the same. Your hormones largely determine how combustion and storage takes place.
Remember: excess harms!
Look for some additions
See if your diet provides sufficient protein and carbohydrates. If you exercise, you need extra carbohydrates and if you need to recover you need extra protein.
Determine whether your diet provides sufficient essential fats, vitamins and minerals. You need healthy fats to break down bad fats and vitamins and minerals are important for all processes in the body. The Health Council recommends eating at least 2-3 times a week fatty fish to get enough omega-3. If you do not, take extra omega-3 in the form of cod liver oil. Cod liver oil naturally also contains extra vitamin D.
If you work or exercise a lot indoor, you get too little sunlight. You have to take extra vitamin D or go outside more often!
To get an optimal result from your diet and sports it is very important to coach your eating habits. By using the right sports nutrition, you can bring even more balance to your diet. The advantage of sports nutrition is that it is balanced. It contains the correct ratio of proteins and carbohydrates, almost no fat and it provides extra vitamins and minerals. Sports nutrition has been developed to supplement essential nutrients before, during and after exercise. Sufficient moisture and nutrients contribute to a good combustion (= energy) and build-up and recovery of muscle tissue (= strength).
Follow a healthy diet
- eat varied and healthy. Do not eat too much.
- eat little fat and not too much salt and sugar
- 3 meals a day
- a snack twice a day
- eat quietly and chew well for a good intake
- eat at fixed times
- attune your eating moments to your sporting moments
- drink enough. Min 2 liters per day.
It is important to take 3 good full meals per day. Of this, breakfast is perhaps the most important meal.
Start the day with a head start. A good breakfast delivers the right amount and quality of carbohydrates and proteins (and little fat). To provide the starting body with additional fire and building materials, we recommend taking sufficient carbohydrates (oats / grains) and extra proteins (low-fat yogurt / dairy / chicken / egg / protein shake). A good breakfast can consist of oatmeal or a bowl of low-fat yoghurt with fresh fruit and oats or muesli. Possibly an extra piece of fruit. If you prefer bread, take whole-wheat bread with lean (meat) toppings. Drink a cup of tea or a glass of fruit juice with your breakfast.
A healthy lunch consists of a combination of the right carbohydrates and proteins. Take a delicious stuffed soup or salad with chicken, fish and or egg or 2-3 wholemeal sandwiches with egg, lean meat or fish and a piece of fruit. Drink a large cup of tea or glass of water or a healthy fruit drink.
Eat as varied as possible (every day of the week something different) and always try to eat as much as possible fresh, so that you know what you eat. Take as a protein source a piece of meat, fish, egg, nuts or legumes. Rice, pasta, potato or bread provide the carbohydrates and vegetables provide the right vitamins, minerals and fiber. Preferably as fresh and as colored as possible. This is a good basis for a healthy meal. Be careful with salt and fat and for a tasty taste you can use as much green herbs as you like.
A piece of fruit is of course always healthy, but has a limited satiety value so you quickly get hungry again. A hand full of unsalted and unbaked nuts is also healthy and saturates better. You can also take a small Maxim protein bar as an alternative. Drink a glass of water or tea with your snack.
Tips from our sports nutrition expert Paul
Protein is not just for bodybuilders! It is often associated with strength sports, but it is also an important nutrient for endurance athletes. Proteins are important for all physical processes that have to do with energy and recovery, fat burning and brain functions. In addition, muscles become damaged and tired after heavy or long training sessions. Proteins support the recovery and build-up of muscle fibers. Make sure you eat enough protein daily! You need about 20 grams of protein per 2-3 hours for a maintenance of your muscle mass and other bodily functions. Practically speaking, you should therefore take proteins every 2-3 hours. Try to make your snacks rich in protein.
Dietary fiber and sports
Fruit is healthy, we all know that! It is full of vitamins, minerals and fibers. What about those fibers? Fibers stimulate, among other things, a good bowel function, which is important for the digestion process. It is therefore important to eat enough fiber during the day. These are included in vegetables, fruit, nuts, seeds and whole grains. Fruit fibers are easily digested and fit perfectly in a sports meal.
White bread or whole wheat?
We advise you not to eat whole grain products or fiber-rich products beforehand and during exercise. Whole wheat contains many insoluble fiber and that is not pleasant during exercise. They slow down the digestion so you do not get enough energy quickly. So preferably take white bread or an energy bar and avoid wholemeal products just before and during exercise.
Good nutrition contributes to a healthy and fit body. If you want to look like a sportsman, eat as a sportsman and choose food that fits your lifestyle.
Eat less sugar & more proteins!
You need much less sugar than you think, because your body releases glucose from other nutrients such as proteins, fats and carbohydrates. An excess of sugar is stored as fat and that is not always desirable. Carbohydrates are important before and during exercise to be able to perform optimally. But at the moments that you do not sport, we advise you to eat less carbohydrates and replace them with proteins! Proteins supply enough energy and saturate well, so you are less hungry and therefore eat less
Proteins support loss of body weight and more power
In combination with sufficient physical activity, proteins have a beneficial effect on fat burning and the maintenance of muscle mass and the recovery of muscle fibers. This way you can easily lose weight and still maintain sufficient muscle mass and build up power.
Sports & Diet
You need about 20 grams of protein per 2-3 hours for proper maintenance of your muscle mass and other bodily functions. In practical terms, you should take proteins every 2-3 hours or every meal should contain proteins. Eat 3 main meals and 2-3 snacks per day. Add protein-rich foods (dairy, eggs, nuts, seeds, legumes, meat, fish) to your daily diet (= meals and snacks). Replace your breakfast with a Maxim Protein Boost or take a Maxim Protein Bar as a snack. Make sure you drink enough water daily (4-5 glasses a day). It is important to eat in a varied way and we advise you to regularly eat fresh vegetables and fresh fruit.