{"id":86778,"date":"2017-05-19T14:30:29","date_gmt":"2017-05-19T12:30:29","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86778"},"modified":"2021-05-20T15:04:41","modified_gmt":"2021-05-20T13:04:41","slug":"limportance-de-la-nutrition-dans-la-recuperation-2","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/eau-libre-et-triathlon\/limportance-de-la-nutrition-dans-la-recuperation-2\/","title":{"rendered":"L\u2019importance de la nutrition dans la r\u00e9cup\u00e9ration"},"content":{"rendered":"<p>La nutrition apr\u00e8s un exercice physique prolong\u00e9 (plus de deux heures) est tout aussi importante que ce que vous mangez avant ou pendant l\u2019effort physique.<\/p>\n<p>La question de la nutrition est un aspect tr\u00e8s int\u00e9ressant de l\u2019entra\u00eenement sur de longues distances, aussi bien pour la natation que pour le triathlon. Dans de pr\u00e9c\u00e9dents articles, nous avons abord\u00e9 divers sujets traitant de ce qu\u2019il fallait manger, \u00e0 quel moment et pourquoi vous deviez manger certains types d\u2019aliments plut\u00f4t que d\u2019autres.<\/p>\n<p>Dans cet article, nous allons regarder de plus pr\u00e8s l\u2019importance de la nutrition dans la r\u00e9cup\u00e9ration.<\/p>\n<p>Nous allons partir sur un postulat : la nutrition apr\u00e8s un exercice physique prolong\u00e9 (plus de deux heures) est tout aussi importante que ce que vous mangez avant ou pendant l\u2019effort physique.<\/p>\n<p><strong>Voyons pourquoi :<\/strong><\/p>\n<p><strong>1.<\/strong>\u00a0Tout d\u2019abord, ce qu\u2019on entend par \u00ab repas de r\u00e9cup\u00e9ration \u00bb, ce sont les aliments consomm\u00e9s dans les 30 minutes apr\u00e8s la fin d\u2019une s\u00e9ance d\u2019entra\u00eenement ou d\u2019une course, ce qui est tr\u00e8s important pour vous permettre de reconstituer vos r\u00e9serves d\u2019\u00e9nergie musculaire, pour pr\u00e9venir les blessures et pour vous aider \u00e0 vous adapter \u00e0 l\u2019entra\u00eenement. Un repas de r\u00e9cup\u00e9ration doit contenir\u00a0<strong>des glucides et des prot\u00e9ines.<\/strong><\/p>\n<p><strong>2.<\/strong>\u00a0Deuxi\u00e8mement, un repas de r\u00e9cup\u00e9ration n\u2019aura aucun impact sur votre poids \u00e0 condition d\u2019avoir \u00e9t\u00e9 pris dans les 30 minutes apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement. Ceci parce qu\u2019il ne fait que compenser les calories que vous avez consomm\u00e9es pendant cet effort prolong\u00e9. Alors, qu\u2019est-ce que vous devez manger ?<\/p>\n<ul>\n<li>Vos glucides doivent \u00eatre des sucres \u00e0 absorption rapide contenus dans les aliments ayant un indice glyc\u00e9mique mod\u00e9r\u00e9 \u00e0 \u00e9lev\u00e9 (galettes de riz blanc, riz blanc ou pain blanc, marmelade, fruits et sucres) ;<\/li>\n<\/ul>\n<ul>\n<li>Des prot\u00e9ines de haute qualit\u00e9 permettent la r\u00e9paration et l\u2019adaptation musculaire : il ne faut que 10 g de prot\u00e9ines pour stimuler la synth\u00e8se des prot\u00e9ines, mais le meilleur effet est obtenu avec 20 g de prot\u00e9ines, la strat\u00e9gie id\u00e9ale consiste \u00e0 organiser vos sessions d\u2019entra\u00eenement de fa\u00e7on \u00e0 pouvoir prendre votre repas principal juste apr\u00e8s et ainsi absorber les quantit\u00e9s id\u00e9ales.<\/li>\n<\/ul>\n<p><strong>3.<\/strong>\u00a0Troisi\u00e8mement, votre repas d\u2019apr\u00e8s-exercice ou d\u2019apr\u00e8s course aide \u00e0 diminuer l\u2019inflammation musculaire et la r\u00e9cup\u00e9ration, vous pr\u00e9parant pour vos prochains entra\u00eenements. Comme nous l\u2019avons d\u00e9j\u00e0 soulign\u00e9, un repas contenant une quantit\u00e9 \u00e9quilibr\u00e9e de glucides et de prot\u00e9ines ou une boisson de r\u00e9cup\u00e9ration pr\u00eate \u00e0 consommer peuvent emp\u00eacher l\u2019augmentation des taux de cortisol (ce qui provoque une inflammation musculaire), pour que vos muscles r\u00e9cup\u00e8rent mieux.<\/p>\n<p>Voici quatre conseils :<\/p>\n<p><strong>1. Int\u00e9grez votre repas de r\u00e9cup\u00e9ration \u00e0 votre routine.<\/strong>\u00a0Assurez-vous de prendre un repas de r\u00e9cup\u00e9ration \u00e9quilibr\u00e9, autrement prenez une boisson de r\u00e9cup\u00e9ration pr\u00eate \u00e0 consommer imm\u00e9diatement apr\u00e8s l\u2019entra\u00eenement ou la course.<\/p>\n<p><strong>2. Ne sous-estimez pas les bienfaits d\u2019un repas de r\u00e9cup\u00e9ration.<\/strong>\u00a0Vous n\u2019\u00eates certainement pas un athl\u00e8te professionnel qui peut se permettre de se reposer pendant des heures apr\u00e8s un entra\u00eenement intensif, vous devez donc apprendre \u00e0 g\u00e9rer vos ressources \u00e9nerg\u00e9tiques et votre corps de la mani\u00e8re la plus efficace possible. Le lendemain d\u2019une s\u00e9ance d\u2019entra\u00eenement difficile, un simple repas peut faire la diff\u00e9rence entre une excellente s\u00e9ance et une tr\u00e8s mauvaise s\u00e9ance.<\/p>\n<p><strong>3. La r\u00e9hydratation est un autre aspect du r\u00e9tablissement que vous ne devez pas n\u00e9gliger<\/strong>\u00a0<strong>:<\/strong>\u00a0vous devez boire en moyenne environ 125 % \u00e0 150 % de la quantit\u00e9 de liquide perdue lors de l\u2019entra\u00eenement, ce qui signifie que si vous perdez 1 kg de poids, vous devez boire environ 1,25- 1,5 L de liquide pendant les heures qui suivent l\u2019entra\u00eenement.<\/p>\n<p><strong>4. \u00c9vitez les solutions faites maison.<\/strong>\u00a0Vous pouvez acheter des boissons toutes pr\u00eates, c\u2019est vrai ; vous avez lu ce qu\u2019il fallait manger et comment r\u00e9sister, d\u2019accord. Mais \u00e0 moins d\u2019\u00eatre nutritionniste, vous ne savez pas comment votre corps r\u00e9pondra \u00e0 certains stimuli et vous ne savez pas combien de calories vous consommez apr\u00e8s tel ou tel type d\u2019entra\u00eenement. Donc, avant de commencer votre programme d\u2019endurance, parlez de vos objectifs avec un nutritionniste et, votre programme d\u2019entra\u00eenement en main, vous pourrez concevoir ensemble un programme nutritionnel sur mesure qui r\u00e9ponde \u00e0 besoins.<\/p>\n<p><strong>Ressources :<\/strong><\/p>\n<p><a href=\"http:\/\/www.minutro.it\">http:\/\/www.minutro.it<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La nutrition apr\u00e8s un exercice physique prolong\u00e9 (plus de deux heures) est tout aussi importante que ce que vous mangez avant ou pendant l\u2019effort physique. La question de la nutrition &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":86771,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12821],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u2019importance de la nutrition dans la r\u00e9cup\u00e9ration - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/eau-libre-et-triathlon\/limportance-de-la-nutrition-dans-la-recuperation-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u2019importance de la nutrition dans la r\u00e9cup\u00e9ration - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"La nutrition apr\u00e8s un exercice physique prolong\u00e9 (plus de deux heures) est tout aussi importante que ce que vous mangez avant ou pendant l\u2019effort physique. 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