Do you know about energy balance? As you know, to live we need energy provided by our food. This energy is burned by two factors: the minimum expenditure generated by the body to maintain its vital functions AND the energy expended on a daily basis (sports, climbing stairs, physical work, etc.). We can therefore say that a particular activity burns a certain number of calories. So if your food provides more energy than you expend, you gain weight; if you store less energy than you expend, you lose weight. That is simply energy balance.
Next, it is obviously necessary to take the body's needs into account in greater detail. The energy required by the body must be carefully selected to keep you in good shape, or even to optimize performance for some people. This means that you cannot eat just anything while simply trying to reach a target of, for example, 2,000 calories. The body needs vitamins and minerals, proteins, carbohydrates… Here are some basic concepts to help you better understand nutrition.
Calories
A man burns an average of 2,500 calories per day / an amateur male athlete between 2,800 and 3,000 calories / this can exceed 3,000 calories for professional athletes.
A woman burns an average of 1,900 calories per day / an amateur female athlete between 2,200 and 2,400 calories / this exceeds 2,500 calories for a professional female athlete.
These figures vary depending on each person's metabolism and the activity actually performed.
Water
The body is made up of approximately 60% water. And while we are constantly told that we need to drink at least 1.5 L of water per day (between 6 and 9 glasses of water), water is not found only in bottles. The body needs approximately 2 L of water and also obtains some of it from food. Vegetables and fresh fruit are particularly rich in water.
Be careful: needs vary depending on water loss (urine, sweating, etc.). When you exercise or when it is hot, you need to drink more. Older people and children are more vulnerable and require closer monitoring when it comes to hydration.
In all cases, choose mineral waters with a low sodium content. Avoid sugary drinks, which will make you thirsty rather than hydrate you.
Proteins
According to the French Agency for Food, Environmental and Occupational Health & Safety (ANSES), you should consume 0.8 g/kg of body weight. That is an average of between 50 and 60 grams for a person weighing approximately 65 kg. Depending on each person's physical activities, these needs may increase. You should also know that when you eat 100 g of meat, you ingest approximately 20 g of protein. Meat also contains fats and carbohydrates. You can also find animal proteins in dairy products, fish and eggs.
Plant proteins are also essential: soy and tofu are complete plant proteins that are ideal for vegetarians. Grains (rice, quinoa, etc.) and legumes (lentils, chickpeas, peas, kidney beans, etc.) should be eaten together to provide a source of complete protein. On their own, they do not replace meat. One of the richest ingredients in protein remains spirulina.
Fats
In simple terms, these are fats. Often viewed negatively, they are nevertheless essential for the proper functioning of our bodies and for staying healthy. It is, of course, important to distinguish between good and bad fats. Saturated fatty acids (bad fats) are found in processed foods such as palm oil. They are used in the food industry and are often a source of bad cholesterol. You will find them in many prepared meals, frozen foods, biscuits, etc.—foods to avoid.
Fats are also found in many unprocessed foods, which are particularly rich in omega-3, -6 and -9 and should be consumed daily. These are good fats: olives (olive oil), avocado, walnuts, almonds, etc.
Fats should account for approximately 40% of your daily diet, with a strong preference for monounsaturated fats.
Carbohydrates
These are sugars, known in the form of fast and slow sugars. They provide the energy our body needs in the form of glycogen. But unlike proteins and fats, the body can produce carbohydrates from other nutrients.
To meet your body's needs, it is better to prioritize carbohydrates with a low glycemic index, as they do not cause major insulin spikes and are better for our long-term health. So you should eat fruit and vegetables almost freely; they are also packed with vitamins and water. You should also eat grains (whole grains), rice, buckwheat, quinoa, chestnuts, lentils, beans, etc.
Carbohydrates to eat in much greater moderation, with a high glycemic index: biscuits, pasta, bread, etc.
The amount of carbohydrates needed varies greatly depending on the energy you burn. They are a way to easily achieve your energy balance, but carbohydrates are not essential. For an adult, the recommended daily carbohydrate intake ranges from 225 to 325 g. Athletes may require higher carbohydrate intake to support their performance. In general, 30 g of carbohydrates per hour of exertion is recommended, but depending on the intensity, some people consume up to 90 g.
Carbohydrates, and more specifically glycogen, provide energy to the muscles. During your sporting activity, you therefore need to manage this external intake. The more intense the effort, the more regularly you need to consume them. This is why sports nutrition products are available on the market in various forms. Energy bars, generally made from grains, seeds and fruit, can be consumed before, during or after your training session or competition. Energy gels should be consumed during exertion because they provide a boost of energy within a few minutes, as do energy fruit purées.
Vitamins
There are 13 vitamins, divided into two groups. First are the water-soluble vitamins: vitamin C and the B vitamins (B1, B2, B3 or PP, B5, B6, B8, B9 and B12). They are found in water-rich fruits and vegetables. They contain no calories and do not provide energy like carbohydrates, for example, but they are essential for regulating metabolism. Vitamins C and B are water-soluble and cannot be stored in tissues. Their effect is therefore short-term.
Next is the group of fat-soluble vitamins: vitamins A, D, E and K. These are stored in the body's tissues, so they do not need to be consumed as regularly as those in the first category. They are generally found in fats (fish, eggs, liver, oil, etc.).
In general, vitamins act as antioxidants that help combat free radicals.
Minerals
They are found in water because they come from nature and the soil. Calcium, magnesium, potassium, phosphorus, sulfur, sodium and chlorine are the minerals the body needs to stay healthy. An average of 100 mg should be consumed per day.
Iron, zinc, copper, etc. are trace elements found in the body in small amounts and consumed in minute quantities simply by drinking water.
The best way to provide your body with these minerals and electrolytes is to consume a hydration drink enriched with vitamins and mineral salts, such as the Mulebar powdered drink to dilute, available in red fruit and citrus flavors.
