Recurrent muscle pain, unexplained fatigue, slow recovery: these common complaints among athletes can point to a nutritional imbalance. The webinar led by Solène Lee and Serge Peters revisits the fundamentals of sports nutrition through a “food first” approach, where diet comes before any supplement.
The food pyramid, a common foundation for every athletic profile
The speakers stress that 80% of an athlete’s nutritional needs can be met through a balanced diet built on the classic pyramid. Far from restrictive or over-supplemented regimes, this method puts the emphasis on fruit, vegetables, starchy foods and quality protein, matched to the training load.
In endurance athletes, chronic energy deficiency is frequently observed, particularly in women. It can compromise performance, but also metabolic, hormonal and bone health.
Optimising recovery through food intake
Colourful foods rich in polyphenols (berries, green vegetables, beetroot and so on) provide a natural antioxidant and anti-inflammatory effect. They support muscle recovery and the regulation of the gut microbiota.
Including wholegrain starchy foods, animal or plant protein and suitable hydration before bed supports tissue rebuilding overnight.
Key points:
- Favour fresh, whole, colourful foods after exercise.
- Enough protein before sleep supports regeneration.
Supplements: evidence, indications and precautions
The speakers insist that supplements should only ever come on top of an optimised diet. Only a handful of active ingredients show documented effectiveness in a sporting context:
Active ingredientValidated indicationPrecautionsCreatineSupports muscle mass and anaerobic recoveryRespect cycling and renal contraindicationsCollagenPrevention of tendinopathy and joint supportCombine with vitamin C intakeBeta-alanineShort-duration anaerobic effortPossible paraesthesia at high dosesCaffeineIncreased alertness and explosive powerMarked variation in individual sensitivity
Key points:
- Limit supplements to clinically justified cases.
- Choose compliant products (anti-doping certification, traceability).
Five habits to adopt from tomorrow
- Always assess the energy status of the athletic patient.
- Encourage a varied diet drawn from the food pyramid.
- Keep supplements for targeted, documented use.
- Watch for signs of digestive exhaustion or dysbiosis linked to the diet.
- Use a platform such as Compliment Pro to improve adherence.
Key takeaways for your practice
The underlying message is clear: well-run nutritional care rests above all on simple foods, matched to the physiology of exercise. The practitioner’s role is to guide the athlete towards a sustainable strategy, without myths or shortcuts. Echoing the Simplycure mission, these strategies aim to simplify the delivery of prevention built on excellence.
FAQ
Is a gluten-free diet advisable for athletes?
No, unless there is proven intolerance or coeliac disease. It can needlessly reduce energy intake and complicate the practicalities of eating.
Which signs should raise suspicion of an energy deficiency?
Weight loss, amenorrhoea, frequent injuries, falling performance and irritability can all signal RED-S.
Should antioxidants be supplemented as a matter of course?
No. An excess can blunt training adaptations. It is better to favour antioxidants from food (fruit, vegetables).
Is caffeine effective for every athlete?
No. Its effectiveness varies by profile. A third of athletes get no benefit at all, and some experience side effects.
How do you manage courses of supplements professionally?
The Compliment Pro platform lets you prescribe, monitor and adjust courses according to the athlete’s profile, while ensuring traceability and adherence.
