{"id":69898,"date":"2016-09-19T00:00:00","date_gmt":"2016-09-19T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/que-manger-apres-lentrainement-et-pourquoi\/"},"modified":"2021-12-21T12:27:10","modified_gmt":"2021-12-21T11:27:10","slug":"que-manger-apres-lentrainement-et-pourquoi","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/que-manger-apres-lentrainement-et-pourquoi\/","title":{"rendered":"Que manger apr\u00e8s l\u2019entra\u00eenement et pourquoi ?"},"content":{"rendered":"

Voyons ce que vous devez manger apr\u00e8s l\u2019entra\u00eenement pour reconstituer vos ressources \u00e9nerg\u00e9tiques de la fa\u00e7on la plus efficace possible !<\/h2>\n

Vous venez de terminer une s\u00e9ance d\u2019entra\u00eenement du matin, de l\u2019apr\u00e8s-midi, du soir. Vous avez probablement deux choses \u00e0 l\u2019esprit. La premi\u00e8re pourrait se r\u00e9sumer par : \u00ab\u2009Je suis tellement fatigu\u00e9(e) !<\/em>\u2009\u00bb, mais en fait cela d\u00e9pend du type d\u2019entra\u00eenement que vous venez de suivre. La deuxi\u00e8me (qui dans ce cas ne d\u00e9pend pas de l\u2019entra\u00eenement que vous venez de suivre) peut se r\u00e9sumer par : \u00ab\u2009J\u2019ai tellement faim !<\/em> \u00bb.<\/p>\n

\"Que<\/p>\n

Ceci \u00e9tant dit, voyons ce qu\u2019il faut manger apr\u00e8s l\u2019entra\u00eenement.<\/h3>\n

Tout comme vous devez faire attention \u00e0 ce que vous mangez avant l\u2019entra\u00eenement <\/a>pour en tirer pleinement profit, vous devez \u00e9galement \u00eatre tout aussi attentif \u00e0 ce que vous mangez apr\u00e8s l\u2019entra\u00eenement, pour reconstituer vos ressources \u00e9nerg\u00e9tiques.<\/p>\n

Il convient de souligner tout de suite un point : la nutrition apr\u00e8s l\u2019entra\u00eenement ne d\u00e9signe pas seulement le repas principal pris apr\u00e8s celui-ci<\/strong>. Par exemple, le d\u00e9jeuner apr\u00e8s une s\u00e9ance du matin. C\u2019est parce que tout ce qui se passe pendant la p\u00e9riode des 1 \u00e0 2\/3 heures entre le moment o\u00f9 vous quittez l\u2019eau et celui o\u00f9 vous vous asseyez pour manger, compte.<\/p>\n

Voil\u00e0 pourquoi une collation est importante apr\u00e8s l\u2019entra\u00eenement.<\/strong><\/p>\n

Apr\u00e8s une s\u00e9ance difficile, votre corps a besoin de s\u2019alimenter et une collation peut certainement aider \u00e0 r\u00e9tablir<\/strong>, entre autres, votre taux de glycog\u00e8ne ou participer au processus de r\u00e9paration musculaire (vos muscles sont en effet endommag\u00e9s pendant l\u2019entra\u00eenement et doivent \u00eatre r\u00e9par\u00e9s !). Un autre argument important en faveur d\u2019une collation c\u2019est qu\u2019elle att\u00e9nue cet app\u00e9tit ancestral, qui vous fait manger plus pendant votre repas principal que ce dont vous avez r\u00e9ellement besoin pour r\u00e9cup\u00e9rer correctement.<\/p>\n

\"Que<\/p>\n

Quand dois-je prendre ma collation ?<\/h3>\n

Il y a une p\u00e9riode (fen\u00eatre anabolique) d\u2019environ 30 minutes apr\u00e8s la fin de l\u2019entra\u00eenement, pendant laquelle votre corps est particuli\u00e8rement pr\u00e9dispos\u00e9 \u00e0 assimiler ce qu\u2019il faut pour r\u00e9parer vos muscles. En th\u00e9orie, vous devez finir de nager, sortir du bassin, aller au vestiaire, prendre une douche rapide et manger quelque chose avant de vous habiller. Si en revanche vous avez l\u2019intention de prendre une douche particuli\u00e8rement longue, mangez avant de vous laver.<\/p>\n

Que doit contenir une collation apr\u00e8s l\u2019entra\u00eenement ?<\/h3>\n

Principalement des glucides et des prot\u00e9ines rapidement assimilables. Voici quelques suggestions :<\/p>\n

    \n
  • 20\u00a0g de fromage \u00e0 p\u00e2te dure + 1 banane<\/li>\n
  • 100\u00a0g de yaourt + 20\/30 g de c\u00e9r\u00e9ales<\/li>\n
  • 200\u00a0ml de lait + 1 pomme<\/li>\n
  • 50\u00a0g de jambon\/viande s\u00e9ch\u00e9e sal\u00e9e + 1 morceau de fruit<\/li>\n
  • 1 petit jambon et un sandwich au fromage (sans cr\u00e8me)<\/li>\n
  • 1 petit sandwich confiture\/miel + 5 noix<\/li>\n<\/ul>\n

    Le seul conseil pour votre repas principal apr\u00e8s l\u2019entra\u00eenement c\u2019est de vous assurer qu\u2019il consiste en un bon \u00e9quilibre de glucides (plus \u00e0 midi, moins le soir), de prot\u00e9ines (moins au d\u00e9jeuner et plus au d\u00eener) et de graisses.<\/p>\n

    Une chose importante \u00e0 prendre en compte concernant les deux principaux repas et les collations apr\u00e8s l\u2019entra\u00eenement, c\u2019est qu\u2019il faut boire beaucoup (de l\u2019eau ou des boissons sportives, mais sans colorants artificiels), car m\u00eame les nageurs perdent beaucoup d\u2019eau. Mais nous en parlerons dans un prochain article !<\/p>\n","protected":false},"excerpt":{"rendered":"

    Voyons ce que vous devez manger apr\u00e8s l\u2019entra\u00eenement pour reconstituer vos ressources \u00e9nerg\u00e9tiques de la fa\u00e7on la plus efficace possible ! Vous venez de terminer une s\u00e9ance d\u2019entra\u00eenement du matin, …<\/p>\n","protected":false},"author":1320,"featured_media":85952,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"\nQue manger apr\u00e8s l\u2019entra\u00eenement et pourquoi ? - arena swimming blog<\/title>\n<meta name=\"description\" content=\"Voyons ce que vous devez manger apr\u00e8s l\u2019entra\u00eenement pour reconstituer vos ressources \u00e9nerg\u00e9tiques de la fa\u00e7on la plus efficace possible !\" \/>\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\/fr\/conseils-de-pro\/que-manger-apres-lentrainement-et-pourquoi\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Que manger apr\u00e8s l\u2019entra\u00eenement et pourquoi ? 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