If we were to run a marathon or cycle 100 km, we would probably make certain we were properly fuelled so we could go the distance. Yet, when it comes to our day-to-day sports that same attention to nutrition often goes out of the window.
Making sure we are fuelled and hydrated will help us get the most out of whatever activity we choose. How we fuel depends on what we are doing and how long it lasts, but staying hydrated is always essential, especially here in the Algarve when it is usually warm and sunny. A simple tip for sunny weather is to add electrolytes to your water, no matter which sport you enjoy.
Padel and tennis are generally short bursts of intense energy, so focus on quick-release carbs and fluids. A banana or small energy bar might be all you need if your match is less than an hour, but have something on hand in case you go into a second set or an extra match.
Golf, however, might take four or five hours, so you will need slower-release foods. Think protein mixed with carbohydrates, like fruit with nuts or a tuna or egg sandwich. Even a protein shake with fruit can be handy if you are on the course and want something portable. This can also apply to long hikes along our beautiful coastline, and a pastel de nata is always a good addition to your coffee as it does have a little bit of protein in it!
Do not forget surfers either, who cannot exactly pop a snack mid-wave. Having a meal with protein and slow-release carbs beforehand, plus adequate water is essential for stamina out on the board. After all, fuelling properly is not just for marathons – it is for all of us who want to enjoy our favourite sports and feel great while doing them.
Ann de Jongh is a health & wellbeing coach
