High Performance Diet

Whether you’re a weekend athlete or a top-level champion, enjoying a healthy diet with plenty of variety is one of the best ways to ensure optimum physical performance. 

All sports have their own particular requirements, but the five general tips below apply before any competition.

A few days before the competition
load up on carbohydrates (bread, muffins, pasta, rice, cereals, potatoes) to increase energy-producing muscle glycogen stores. By carbo-loading builds, you’ll build fuel reserves for your muscles and avoid the early onset of fatigue.

Eat familiar foods
and limit your intake of gas-producing foods (garlic, cabbage, broccoli), spicy foods and high-fibre foods (prunes, legumes) that could hinder digestion.

Avoid excess caffeine
(tea, coffee, soft drinks, cocoa-based products, some drugs) that can produce headaches, anxiety, tremors and insomnia. Caffeine is a diuretic that increases the flow of urine and consequently the risk of dehydration.

The last meal prior to the competition
should be eaten at least 3 to 4 hours beforehand. It should be easy to digest and high in carbohydrates (ex.: bagel with light cream cheese + fruit juice + yogurt + 1 homemade oatmeal cookie). Limit intake of fatty foods that slow down the digestive process. To avoid fatigue, don’t have any concentrated sugar (soft drinks, chocolate, honey, candy), which are quickly absorbed by the body, in the hour preceding the competition’s start.

Drinking fluids before, during and after physical activity is very important.

With health at the heart of Quebeckers’ concerns, Metro has set up the My Healthy Plate program and is constantly working to increase its range of healthy products and to implement initiatives to facilitate the lives of our clients when it comes to making healthy choices for themselves and their families.

Since 1947, Metro and its suppliers have been present in the everyday life of Quebeckers. Metro wants to help them fully enjoy life by offering a wide range of quality products, its expertise as a grocer, and its advices and recipes.

These recipes are offered by Metro, your local grocer, who has the health of Quebeckers at heart. Many other healthy recipes are available on metro.ca. Come and meet us at the Lolë White Tour in Montreal for more surprises!


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