What is the right diet for peak performance before training?

Athletes should remember to vary their diet by choosing the best foods from each food group before training (starchy foods, fruits and vegetables, dairy products, meat, poultry, fish, eggs, pulses, fats, whole grains, water) to provide sufficient amounts of macro and micronutrients, antioxidants, trace elements and dietary fibre.

Carbohydrates

The first thing to do is to give priority to foods rich in carbohydrates, as they are the source of energy par excellence for athletes during training.
These carbohydrates allow the body to store the energy it needs during exercise. We recommend consuming complex carbohydrates, such as wholemeal pasta, brown rice, etc., and fast carbohydrates, such as fresh seasonal fruit, preferably with a low glycaemic index, to nourish the muscles used during physical training.
For athletes, it is essential to respect meal times. The penultimate meal is very important and should be large and rich in complex carbohydrates to store energy for use during exercise.

Wholegrain cereals

During the penultimate meal and 3 hours before exercise, it is advisable to consume wholegrain cereals such as wholemeal bread, barley bread, barley grits, brown rice, wheat bran, etc., in small amounts depending on the duration and intensity of exercise. They contain fibre, which contributes to lowering the glycaemic index and slowing down the digestion and intestinal absorption of carbohydrates.
The aim of an athlete's last meal is to maintain normal blood sugar levels and not to deplete glycogen stores, 3 hours before the start of training.

Lipids

Good or bad, it is best to limit fat intake before sporting activity. Fats take time to digest. There is a risk that digestion will continue during exercise and lead to dehydration.
Just before exercise, athletes should avoid foods that are too fatty and/or too sweet, as well as heavy meals.

Hydration

All athletes need to be well hydrated before, during and after exercise, otherwise their capacity for exertion will be significantly reduced, leading to premature fatigue and, consequently, reduced performance.