{"id":69578,"date":"2015-05-28T00:00:00","date_gmt":"2015-05-28T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/limportance-de-la-nutrition-pour-les-sportifs\/"},"modified":"2015-05-28T00:00:00","modified_gmt":"2015-05-28T00:00:00","slug":"limportance-de-la-nutrition-pour-les-sportifs","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/limportance-de-la-nutrition-pour-les-sportifs\/","title":{"rendered":"L\u2019importance de la nutrition pour les sportifs"},"content":{"rendered":"<p>La <strong>nutrition<\/strong> est devenue essentielle dans le plan d\u2019entra\u00eenement de tout athl\u00e8te professionnel.<\/p>\n<p>La l\u00e9gende dit que les nageurs intensifs ont une alimentation tr\u00e8s riche durant les <strong>comp\u00e9titions de natation <\/strong>internationales (environ 10,000 calories par jour). Leurs repas sont majoritairement compos\u00e9s de p\u00e2tes, d\u2019hamburgers, de saucisses, de c\u00e9r\u00e9ales ou encore de yaourts.<\/p>\n<p>Si vous \u00eates un nageur r\u00e9gulier et que vous recherchez des informations sur les bonnes habitudes alimentaires \u00e0 suivre, alors lisez cet article.<\/p>\n<p><strong>La folie nutritionnelle\u00a0des sportifs<\/strong><\/p>\n<p>Il faut garder \u00e0 l\u2019esprit que l\u2019apport quotidien de calories pour un sportif adulte ne devrait jamais d\u00e9passer les 3000 calories.<\/p>\n<p>La nutrition pour les sportifs est une part essentielle de son plan d\u2019entra\u00eenement Une bonne alimentation offre de nombreux b\u00e9n\u00e9fices en termes d\u2019am\u00e9lioration des performances, de stimulation de la concentration et de pr\u00e9vention des blessures.<\/p>\n<p><strong>Les glucides comme carburant de la performance<\/strong><\/p>\n<p>Des \u00e9tudes<strong>*<\/strong> r\u00e9centes ont montr\u00e9 que consommer des glucides ayant un faible indice glyc\u00e9mique (<55\u00a0; ex\u00a0: pommes, lentilles, carotte, muesli\u2026) avant un effort prolong\u00e9 peut avoir de nombreux effets positifs :\n\n\n<ul>\n<li>Am\u00e9lioration des performances<\/li>\n<li>R\u00e9duction de la quantit\u00e9 d\u2019acide lactique produite compar\u00e9 aux aliments \u00e0 index glyc\u00e9mique \u00e9lev\u00e9<\/li>\n<li>R\u00e9duction de la fatigue<\/li>\n<\/ul>\n<p>Il y a deux sortes de glucides\u00a0:<\/p>\n<ul>\n<li>les \u00ab\u00a0mauvaises\u00a0\u00bb (qui entrent rapidement dans le syst\u00e8me sanguin et qui ont un index glyc\u00e9mique \u00e9lev\u00e9),<\/li>\n<li>les \u00ab\u00a0bonnes\u00a0\u00bb (qui entrent lentement dans le syst\u00e8me sanguin et qui ont un index glyc\u00e9mique faible, ou, en d\u2019autres termes, ne stimulent pas de fa\u00e7on excessive la production d\u2019insuline).<\/li>\n<\/ul>\n<p><strong>Quels types de glucides se trouvent dans les diff\u00e9rents aliments\u00a0?<\/strong><\/p>\n<p>Les pommes de terre, par exemple, ont un index glyc\u00e9mique plus \u00e9lev\u00e9 que le sucre de table ordinaire, alors que les p\u00e2tes sont assimil\u00e9es plus rapidement qu\u2019un type de sucre comme le fructose.<\/p>\n<p>L\u2019orge, l\u2019avoine et pratiquement tous les fruits et l\u00e9gumes (sauf les pommes de terre, les carottes et les bananes) contiennent de \u00ab\u00a0bons\u00a0\u00bb glucides.<\/p>\n<p>Le pain, les p\u00e2tes, le riz et les f\u00e9culents sont en g\u00e9n\u00e9ral int\u00e9gr\u00e9s dans la cat\u00e9gorie \u00ab\u00a0mauvais\u00a0\u00bb glucides.<\/p>\n<p><strong>Attention\u00a0:<\/strong> il ne faut pas \u00e9liminer les aliments contenant les mauvais glucides de son alimentation. Il faut les consommer avec mod\u00e9ration car en quantit\u00e9s excessives, ils peuvent avoir un effet n\u00e9gatif sur les performances sportives.<\/p>\n<p><strong>Les prot\u00e9ines\u00a0: l\u2019\u00e9nergie sacr\u00e9e des muscles<\/strong><\/p>\n<p>Les prot\u00e9ines jouent un r\u00f4le cl\u00e9 dans l\u2019alimentation du sportif pour deux raisons\u00a0:<\/p>\n<ul>\n<li>Elles constituent une source d\u2019\u00e9nergie<\/li>\n<li>Elles r\u00e9parent les muscles endommag\u00e9s<\/li>\n<\/ul>\n<p>Si on s\u2019entra\u00eene de fa\u00e7on intensive, mais qu\u2019on ne consomme pas assez de prot\u00e9ines et de calories pour reconstituer et renforcer ses tissus musculaires, on peut facilement basculer dans le surentra\u00eenement.<\/p>\n<p>Les prot\u00e9ines se trouvent dans tous les aliments de base animale (dinde, poulet, poisson, b\u0153uf, porc\u2026) et leurs sous-produits (fromage all\u00e9g\u00e9, tofu\u2026).<\/p>\n<p><strong>M\u00e9mo\u00a0:<\/strong> un athl\u00e8te a besoin de plus de prot\u00e9ines qu\u2019une personne s\u00e9dentaire car en plus de br\u00fbler des calories pour les fonctions physiologiques ordinaires du corps, il doit s\u2019entra\u00eener et poss\u00e8de une plus grande masse musculaire.<\/p>\n<p><strong>Graisses et lipides\u00a0: des anti-inflammatoires naturels<\/strong><\/p>\n<p>Plusieurs \u00e9tudes<strong>*<\/strong> ont montr\u00e9 qu\u2019une alimentation pauvre en graisses augmente l\u2019inflammation et r\u00e9duit l\u2019immunit\u00e9 anti-inflammatoire. Inversement, en augmentant son apport de graisse, on observe une am\u00e9lioration significative des performances (en particulier de l\u2019endurance) et de la gu\u00e9rison des inflammations aigu\u00ebs.<\/p>\n<p>Une excellente source de graisse qu\u2019un athl\u00e8te ne devrait jamais n\u00e9gliger est l\u2019huile d\u2019olive extra-vierge, aussi bien en raison de la quantit\u00e9 d\u2019acide ol\u00e9ique qu\u2019elle contient (une source d\u2019\u00e9nergie que les muscles peuvent facilement utiliser) qu\u2019en raison de ses propri\u00e9t\u00e9s antioxydantes.<\/p>\n<p>Nous conseillons \u00e9galement de choisir des aliments riches en graisses insatur\u00e9es, comme les olives, les amandes et les avocats et d\u2019\u00e9viter tous les aliments contenant des graisses satur\u00e9es (jaunes d\u2019\u0153ufs ou viandes grasses), les graisses ou huiles hydrog\u00e9n\u00e9es (comme les produits cuisin\u00e9s industriellement).<\/p>\n<p>En r\u00e9sum\u00e9, si on veut stimuler ses performances\u00a0:<\/p>\n<p><strong>1.<\/strong> Consommer des aliments ayant un index glyc\u00e9mique moyen avant l\u2019entra\u00eenement\u00a0;<br \/>\n<strong>2.<\/strong> Mangerdes collations \u00e9quilibr\u00e9es tout au long de la journ\u00e9e pour \u00e9viter des baisses soudaines des niveaux de sucre\u00a0;<br \/>\n<strong>3.<\/strong> Essayer de manger apr\u00e8s l\u2019entrainement\/la course (ce qui acc\u00e9l\u00e8rera la r\u00e9cup\u00e9ration)\u00a0;<br \/>\n<strong>4.<\/strong> Rester hydrater pour \u00e9viter les crampes aussi bien pendant qu\u2019apr\u00e8s l\u2019effort.<\/p>\n<p>Pour en savoir plus sur l\u2019alimentation appropri\u00e9e \u00e0 ses besoins, il est recommand\u00e9 de consulter un di\u00e9t\u00e9ticien professionnel ou un nutritionniste.<\/p>\n<p>\u00a0<\/p>\n<h5><em>NOTES ET R\u00c9F\u00c9RENCES\u00a0:<\/em><\/h5>\n<h5><em>&#8211; Chandler RM et al\u00a0: Dietary supplements affect the anabolic hormones after weight-training exercises. J Appl Phys, 76(2)\u00a0: 839-845, 1993\u00a0;<\/em><\/h5>\n<h5><em>&#8211; Jenkins DJA et al\u00a0: The glycemic index of food tested in diabetic patients: a new basis for carbohydrate exchange favouring the use of legums, Diabetologia 24:257, 1983;<\/em><\/h5>\n<h5><em>&#8211; Jenkins DJA\u00a0: Lente carbohydrate\u00a0: a newer approach to the dietary management of diabetes, Diabetes Care 5:634, 1982;<\/em><\/h5>\n<h5><em>&#8211; Nuttal FQ et al: Effect of protein ingestion on the glucose and insulin responses to a standardized oral glucose load, Diabetes Care 7:465, 1986.<\/em><\/h5>\n<p>\u00a0<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\n<a style=\"color: #3fb3cc !important;\" href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/hommes\/maillot-de-bain-de-piscine-hommes.html\" target=\"_blank\" rel=\"noopener noreferrer\">Soyez inspir\u00e9 par notre collection\u00a0!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La nutrition est devenue essentielle dans le plan d\u2019entra\u00eenement de tout athl\u00e8te professionnel. La l\u00e9gende dit que les nageurs intensifs ont une alimentation tr\u00e8s riche durant les comp\u00e9titions de natation &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1962,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"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 pour les sportifs<\/title>\n<meta name=\"description\" content=\"La nutrition est devenue essentielle dans le plan d\u2019entra\u00eenement de tout athl\u00e8te professionnel. 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