Find our advice for taking your supplements as part of regular sporting activity.

Start the day with a complete and balanced breakfast

Breakfast determines the course of the day; if the intake is too low, the body will suffer from hypoglycemia. This will affect the smooth running of the sports session and recovery at the end of the activity.

Oronalys advise: start the day with a healthy breakfast, accompanied by 2 capsules of Calanus oil (omega-3) + 1 capsule of shilajit + 1 capsule of Tribulus (for a fortifying and stimulating action).

Eat a varied and balanced diet throughout the day

The aim of nutrition is to keep us healthy but also to optimize the physiological capacities of the sportsman.

A balanced diet is not built on a single meal but on 4 balanced meals: breakfast, lunch, snack, and dinner.  These should be composed of :

- Starchy foods (quinoa, rice, semolina, sweet potatoes, bread, etc.): at each meal to fill up on energy.

Oronalys advice: take 1 capsule of Coenzyme Q10 twice a day for energy.

- Meat, fish, eggs: 1 to 2 times a day for protein,

- Fruit and vegetables: at least 5 per day, for vitamins, fiber, and water,

- Dairy products: 3 per day for protein and calcium,

- Fats: Some provide good lipids that are essential to our health, as well as vitamins such as vitamin D. However, this should be eaten in moderation.

- Sweet products: these should be limited but not necessarily eliminated. Continuing to indulge is important to maintain our good habits in the long term.

Staying hydrated is vital

It is important to hydrate before, during, and after sport. Good hydration allows for better recovery. The consequences of dehydration are a reduction in performance, muscular accidents, digestive problems, etc. Water is the only essential drink for good hydration.

Feed the muscles at every meal

Physical activity requires energy, so it is important to think about providing the body with foods such as starchy foods, rich in complex carbohydrates. For maximum efficiency, they should be spread throughout the day, i.e. at each meal.

Oronalys advice: 1 capsule of shilajit with each meal.

Think about fruit and vegetables

They are low in calories but cover the nutritional requirements in vitamins and minerals. They are also rich in fiber and thus facilitate intestinal transit.

Feeding during exercise

Hydration and nutrition during exercise are key factors in avoiding dehydration and loss of energy. 3 essential elements: Water for hydration, sodium to compensate for sweat losses, and carbohydrates to compensate for energy losses.

Recovery

After any effort, the body needs to find its balance. It is, therefore, necessary to be vigilant and renew the energy reserves that are so precious for resuming training the next day.

Oronalys advice: 1 capsule morning and evening of Rhodiola Rosea increases endurance time and facilitates recovery + 1 capsule of shilajit after exercise will allow regeneration after training.