Today, we meet Jérôme Roy, nutritional and sports coach at EverFit. Trained in nutrition and passionate about sports since childhood, he pays particular attention to well-being and a healthy lifestyle. Specialized in fitness through circuit training and weight training techniques in a fitness center, he agreed to answer our questions about the ideal time for physical activity.

• What is the best time of day to engage in sports activity?

"It depends on the objectives of each person. Generally, the peak of energy is between 3:00 and 4:00 PM, so this can be considered an ideal and perfect time for a muscle-building type activity.

Nevertheless, for a cardio type activity (training based on the control of the heart rate during the effort), I recommend the morning as the ideal time. Indeed, this time slot is more adapted in order to start the day perfectly oxygenated. "

• Do you recommend sports activity on an empty stomach, before breakfast? If so, what type of sports activity?

Personally, this is not advice I would give. In fact, fasting sports are only valid in the perspective of a loss of fat mass. However, if you still want to do this type of morning activity, it should be done in a gentle way but, above all, in a cycle that allows the body not to get used to physical activity without energy. In fact, if the fasting physical activity routine is broken too suddenly (vacations, illness, involuntary sedentary lifestyle, etc.), the risk of storing fat again is greater.

• Evening sports after work, what do you think?.

Generally speaking, we avoid sports in the evening because it tends to keep us awake, when we should be calming down. In fact, sports activity in the evening is not recommended for a recuperative rest allowing the muscles to repair themselves.

Of course, I am well aware that all these tips are not always easy to implement with your professional activity and family life.

• How many times a week do you recommend physical activity?

In health recommendations, we ask to be active at least 120 minutes per week.
In a more structured way, for a person without specific objectives, I would advise 3 sessions of sport per week distributed as follows:

• 2 muscle strengthening sessions and 1 cardio session.

On the other hand, for a more precise objective, for an athlete looking for performance, I would recommend 4 to 5 sessions per week, spread out with a coach according to the objectives.

In all cases, in sports as in nutrition, being accompanied by a professional is the key to success.

• Fairly, speaking of nutrition, what kind of 'healthy' breakfast would you recommend?

I like to vary my breakfasts to have a complete panel of good nutrients but here is a classic adapted to all:

A "homemade" smoothie with oatmeal with fresh fruit (bananas, berries, apples, kiwi, etc.) and a plant-based drink such as almond milk, rice milk, spelt milk or cashew milk. With this, a slice of organic wholemeal bread with an unsweetened spread such as hummus for example, or oilseed butter such as almond butter, whose health benefits are no longer in question (avoid, however, the butter of cashew nut fasting for breakfast, which more easily raises blood sugar)

This breakfast is ideal in my eyes because it has virtually no sugar (other than the natural sugars in the fruit) and, in addition, it is perfectly composed of good nutrients, fatty acids and protein. These will allow an optimal form from the morning as well as a feeling of satiety. No cravings will be felt in the late morning.

Of course, you can complement your diet with supplements adapted to your needs such as omega 3 and magnesium (Megamagnesium whose bioavailability is perfect).

What advice would you give to someone looking to get back into sports in September? Back to school tips.

First of all, I would advise taking it easy because the best performances are the ones that last. In fact, it is recommended to do sports twice a week over a long period of several months, rather than to practice every day for 15 days and then give up.

Then, of course, choose a sport you like, otherwise you won't stick with it. Also, keep in mind that a sport activity must be part of an overall lifestyle. Finally, and most importantly: have fun!