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Sports nutrition to perform

The practice of a sport engenders respect of a diet rich in carbohydrates and proteins. The athlete is a professional or amateur , it must follow a specific sports nutrition order not to endanger and optimize its sports results.

What is sports nutrition ?

We call the sports nutrition eating style that an athlete must follow in order not to be deficient . She brings to the sports energy to optimize their skills and compensate for the losses of water and minerals in the effort. The sportsman diet should consist primarily of carbohydrates and protein. It must also eat fruits and vegetables in sufficient quantity to fill the tank of minerals and promote rehydration.

What are the staples of sports nutrition?

  1. Carbohydrates, a key element of sports nutrition are the main nutrients that an athlete should ingest. They prevent hypoglycemia during a workout or during a sports competition. Complex carbohydrates are contained in starchy foods such as potatoes, brown rice or pasta. The athlete should consume these consistently carbohydrates before, during and after effort. It should stock up on carbohydrates to bring in his body, the energy required for making an effort over time. Indeed, during exercise, the body will tap into glycogen (the form of carbohydrates ingested by the body) to provide energy to the athlete. If these reserves are too low, the athlete will not have the energy to give to funds and excel. Rich energy products exist carbohydrate such as maltodextrin, cakes and energy creams, isotonic drinks or energy gels and bars . before the effort, they can maximize the reserves to be in good condition the race day. During exercise, they can compensate for energy losses, and get enough to extend the effort. Be careful not to confuse simple carbohydrates and complex carbohydrates. These are called simple sugars. They are mainly contained in sugary foods: pastries, soft drinks, chocolate ... These provide immediate energy but short. So Emphasize complex carbohydrates that provide energy over a longer period.

  2. Proteins to take care of his muscles are the second source of Dietary sports . They contribute to energy intake of an athlete and a balanced diet. They contribute to the renewal and muscle maintenance. Protein should be consumed in sufficient quantity to ensure the good results of a sport. There are protein rich and poor in fat. Rely on lean proteins so as not to interfere bad fats. Ideal for use after exercise, to rebuild the muscle fibers that have undergone degradation during exercise. We offer drink or supplements, to facilitate recovery and better able to chain drives and thus move faster.

  3. The importance of fruit and vegetables in sports nutrition. They do not represent the main sources of energy supply in sports nutrition , but they are important. Fruits and vegetables provide vitamins and minerals athletes need. They can be consumed regularly during recovery phases . In addition, the glucose content in the fruit promotes the storage of glycogen in the body. Water intake of fruits and vegetables also promotes the rehydration of athletes.

  4. Hydration is an important point in sports nutrition. The loss of water and minerals in the practice of a sport can be important. To remedy this, athlete should drink water, but this is not enough. MX3 offers isotonic drink (the best available sports drink), which promotes good providing hydration water, carbohydrates, vitamins and minerals , while providing the perfect digestion thanks to its very low acidity. Before, during and after exercise, energy drink consumption should be steady to avoid dehydration. Drink consumption of effort a sport evolves depending on the duration and intensity of training or competition. More training will be long and intensive and water intake, carbohydrates, vitamins and minerals will be important. In case the training would last more than 3/4 hours or at sporting events, the athlete can consume long-distance energy drinks (with protein intake and bCAA) or bars and energy gels. Note that the limit of water absorption by driving time is 1 liter. Also good to know: consume more than 9 liters of water per day could produce a phenomenon of over-hydration with serious consequences.

Sports nutrition for whom ?

Should we have to be a great athlete to meet a sports nutrition ? No. Whether you are a seasoned athlete or you practice a sport time to time, you can follow a sports diet and consume sports nutrition products. Be sure to adapt your nutritional intake based on effort and duration of the effort. Carbohydrate consumption is indeed not the same for an amateur athlete to a sports practitioner running every day intensively.

The Lyophilized: what is it?

Lyophilization , or freeze drying , is a process that removes water contained in a frozen food to make it stable at room temperature and thus to facilitate its conservation avoiding oxidation. Some foods can be kept for several years without losing its qualities and properties. In the life of every day you have ever used a lyophilized product : soluble coffee shops, Chinese noodles, etc. Freeze-drying is particularly used in the food , pharmaceuticals and chemicals.

A bit history :

The lyophilization or freeze drying is formerly the drying of a previously frozen product by sublimation . Freeze means " cold " in Greek and drying means that dries the product. It was discovered in 1906 by French physicist Jacques-Arsène d'Arsonval and his assistant Frédéric Bordas Collège de France . But according to some sources , the Andean Indians were the first to use a method similar to that of today. These Indians lyophilisaient potatoes ( Chuño ) . They and immersing them in ice water then left to dehydrate due to the altitude and the sun.

Process :

It is a combination of cold and empty: the product is quickly frozen -20 to -80 °C and then dehydrated. It remains only 1-5% water. It can then be kept under vacuum in a room temperature. Just put the product with water so that he regains all its nutritional qualities.

  1. Step 1: Freezing, the product is quickly frozen -20 to -80 °C and then dehydrated.

  2. Step 2: Primary Dissication or sublimation, frozen water goes from solid to gaseous state directly. This steam is recovered.

  3. Step 3: Dissication secondary or final drying, the temperature is increased from 20 to 70 °C for 2-6 hours. The foods are then dried.

A machine called a freeze-dryer is used. This is a complex machine that is able to answer these 3 methods.

Freeze-dried foods :

Freeze drying can be used on almost all foods. Rehydration is possible in minutes with hot or cold water. Freeze-drying is one of the best methods of drying since it preserves the nutritional quality of foods.

  1. Benefit: The food keeps its structure, its colors, flavors and consistency compared to other methods. The weight of food is also decreased. This is an advantage for transport. Some foods can be stored up to 25 years without losing its qualities and properties. Rehydration is quick.

  2. Disadvantages:Very expensive method because of the energy consumption of the freeze dryer. The freeze-dried food must be kept in a vacuum bag. We can handle only small sizes of food chunks require too much energy to produce. We can not freeze dry at home.