Vegetarian and vegan diets require special attention. While the vegetarian diet provides most macro and micronutrients, the vegan diet is more prone to deficiencies, particularly with regard to certain micronutrients such as omega-3s, iron, zinc and vitamin B12 (but also calcium, iodine, vitamin D and coenzyme Q10, which will be covered in another article). Let’s […]
After a day of hiking trails or climbing peaks, a good night’s sleep is essential to recharge your batteries. In this article, I’ll show you what happens when you sleep, and how to optimize your sleep to improve your performance and recovery! Sleep, a vital function… We need to sleep just as much as we […]
What are the physiological differences between men and women? Far be it from us to write an exhaustive article, but here are a few keys to understanding your female body! Body composition Women and men differ in their body composition. Our bust size is smaller, but our legs are bigger. Women have around 10% more […]
How about brightening up your breakfasts with colorful, flavorful and nutrient-rich recipes? Quite a program, isn’t it? Here are my 10 recipe ideas for a healthy AND gourmet breakfast, sweet or savory, simple and “basic” or requiring a little more preparation. They’re all suitable for sportswomen! 1. Classic bread-based breakfast 2. Classic cereal-based breakfast (flakes) […]
Being a female cyclist and following a vegetarian or vegan diet can naturally lead to a lot of questions about nutrition—and rightly so. In this article, I’ll explain why protein is essential for your health and how to meet your protein needs using concrete meal examples. Definitions In my opinion, it’s essential to start with […]
Have you ever asked yourself what motivates you in your practice? Are you really aware of what brings you pleasure? In my consultations, I often hear vague answers to these questions. When they become clear, they can be surprising and not always easy to accept. In any case, they testify to the complexity of what […]
Magnesium storage, risk of deficiency, supplementation, preferred form… In this article, I’d like to tell you a little more about magnesium, the mineral that is so important yet so deficient in so many of us. A reminder of biochemistry Minerals are, as their name suggests, mineral substances contained in food and water. They are involved […]
Adapting your training to your menstrual cycle means first and foremost understanding it and understanding what works for you. Here, I present some theoretical advice, which should not be strictly applied, but rather taken into account and adapted to each woman’s specific needs. Reminder – The menstrual cycle The menstrual cycle is made up of […]
Eating well after exercise is essential for your body to recover properly. This is especially true when your workout has been intense (during a training session, a race, etc.) or when you’re doing back-to-back workouts and competitions. In this article, I’ll guide you on what foods to eat and when to eat them. Changes in […]