Adopt a functional diet to get moving

Spring is back, the days are getting longer and with them the desire to get moving and get active again! Whether it’s to get back into shape, feel better about your body or simply enjoy the great outdoors, spring is the ideal time to get back into the swing of things. But to accompany this renewal, a functional diet is essential. Adopting good eating habits will help you to have more energy, recover more easily and stay determined in the long term. Here’s some advice on how to combine a healthy diet with a smooth return to sport.

1. Energy comes from the plate:  

When you resume physical activity, it’s essential to provide your body with quality nutrients to avoid fatigue and maintain performance.

  • Complex carbohydrates : (quinoa, brown rice, sweet potatoes, legumes) provide long-lasting energy without causing fatigue.
  • Quality proteins : for animal sources, we recommend lean meats such as naturally-fed poultry and wild fish, which are less rich in saturated fats than red meat. Organic eggs and legumes are also an excellent source of protein, helping muscle recovery and strengthening the body.
  • Good fats : (avocado, olive or rapeseed oil, almonds, oily fish rich in omega-3, oilseeds) support brain function and reduce stress-related inflammation.
  • Avoid ultra-processed foods : such as white breads, industrial products and sugary snacks, which can trigger energy peaks followed by sudden drops in motivation. Instead, opt for whole foods rich in fiber, such as wholemeal bread, brown rice and legumes. These allow you to keep your energy levels under control and provide lasting satiety.

2. Hydration and minerals: an essential duo for movement

Water is a key element in the return to sport. Good hydration improves concentration, prevents cramps and enhances recovery.

  • Hydrate consciously start the day with a glass of lukewarm lemon water to activate the digestive system.
  • Add a pinch of unrefined sea salt to a bottle of water if you sweat a lot (mineral loss).
  • Consume mineral-rich homemade broths (such as bone broth), or remineralizing infusions (nettle, horsetail).

3. Good digestion to avoid discomfort

We don’t “become” what we eat, but what we digest and absorb.

  • Eat light meals before exercise, rich in carbohydrates but low in fat (a bowl of oatmeal with dried fruit or a slice of wholemeal bread with honey)
  • Take the time to chew and savour your meal, and avoid eating too quickly just before a session.
  • In the event of bloating, postprandial fatigue or irregular transit, explore possible food intolerances (gluten, lactose) or dysbiosis (imbalance in the biodiversity of our intestinal flora).

4. Build sustainable habits

Functional medicine invites you to listen to your body, not follow generic diets.

  • Prepare your meals in advance : to avoid last-minute choices and ultra-processed foods : Plan your menus for the week, cook in batch and keep healthy meals in the freezer for days when you’re short on time.
  • Listen to your body and respect your hunger and satiety signals :  Rather than eating at set times out of habit, try to identify the times when you’re really hungry and prioritize nourishing, balanced foods.
  • Prioritize quality over quantity to nourish your body optimally : Opt for fresh, seasonal foods that are minimally processed and rich in nutrients, such as colorful vegetables, quality proteins and complex carbohydrates that provide long-term energy.
  • Be indulgent with yourself : balance is built over time, without deprivation or frustration : It’s normal to have deviations, the important thing is to maintain a healthy diet over the long term rather than aiming for perfection. Give yourself the occasional joker: a pleasurable meal won’t ruin your efforts, as long as you maintain good habits on a daily basis!

Conclusion

Moving is an act of vitality. Eating according to the principles of functional nutrition means anchoring yourself in a global lifestyle that respects your body, your rhythm and your inner ecology. There’s no need to aim for perfection: just move forward, one nourishing choice at a time. Enjoy moving, digesting, sleeping and nourishing your body with kindness.