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TRAINING

type of training allows to improve fat metabolism 1. If the goal is to loose weight as much in the fats
at the mitochondrial level. and in the muscles, you should just eat a light snack:
recovery drink and small sandwich.
4th option : Of course, it’s not advised to stay completely
Recover « low » without food in the hours that follow the session.

Normally, it’s fundamental to eat a recovery snack 2. If the goal is to quickly break up the catabolism
with carbs and proteins after a long and/or intense induced by the session, you should eat a regular
session. The goal is to optimize the rebuilding of complete breakfast.
the glycogen reserves and to recover faster. In a. Fruit juice or fruit
the case of the option of low recovery, you have b. Cereals or bread (as much as you want)
to avoid eating carbs during 1 to 2 hours after c. 20g butter + honey/jam
the session. This process slows down recovery d. 10g dried fruits (nuts, almonds, walnuts)
but can contribute to «push» some physiological e. 2 slices of ham or 2 fried eggs
adaptations in terms of genetic expression. f. Hot drink

Menu « post training on an empty stomach » Regarding complementation, it’s important to
You have two options when you end up a training cover your needs in essential trans fats, omega 3
on an empty stomach: and branched amino-acids (leucine, isoleucine,
valine).

Conclusion

Even if training on an emp-
ty stomach has been stu-
died scientifically (250 stu-
dies on men on Pubmed),
there is still a long way to go
to understand how to inte-
grate training and nutrition
in order to optimize the
performances of an athlete.
Individualization of trai-
ning AND nutrition is with
no doubt one of the keys of
improvement in the years
to come! References

Periodized Nutrition for Athletes
Jeukendrup AE. Sports Med 2017 Mar 47:51-63
Beneficial metabolic adaptations due to endurance exercise training in the fasted state.
Van Proeyen K. and al. J Appl Physiol. 2011 Jan;110(1):236-45.

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