{"id":70222,"date":"2018-01-26T00:00:00","date_gmt":"2018-01-26T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/la-nutrition-du-nageur-quand-et-quoi-manger\/"},"modified":"2018-01-26T00:00:00","modified_gmt":"2018-01-26T00:00:00","slug":"la-nutrition-du-nageur-quand-et-quoi-manger","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/la-nutrition-du-nageur-quand-et-quoi-manger\/","title":{"rendered":"La nutrition du nageur : quand et quoi manger"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><strong>L&rsquo;un des principaux probl\u00e8mes concernant la nutrition d&rsquo;un nageur est de savoir quoi manger et quand le manger<\/strong> : il est conseill\u00e9 un r\u00e9gime bas\u00e9 sur de petits repas nutritifs qui diff\u00e8rent selon l&rsquo;heure de la journ\u00e9e o\u00f9 le nageur s&rsquo;entra\u00eene ou fait de la course.<\/span><\/p>\n<p><strong>Les besoins nutritionnels d&rsquo;un nageur peuvent \u00eatre r\u00e9partis comme suit :<\/strong><\/p>\n<ul>\n<li><b>55-60% de calories provenant de glucides<span style=\"font-weight: 400;\"> (pain, p\u00e2tes, riz et c\u00e9r\u00e9ales)<\/span><\/b><\/li>\n<li><b>25-30% de calories provenant de graisses<\/b><span style=\"font-weight: 400;\"> (huile d&rsquo;olive extra vierge, mati\u00e8res grasses issues du lait et des produits laitiers)<\/span><\/li>\n<li><b>10-15% de calories provenant de prot\u00e9ines v\u00e9g\u00e9tales <\/b><span style=\"font-weight: 400;\">(l\u00e9gumineuses)<\/span><b> et des prot\u00e9ines animales <\/b><span style=\"font-weight: 400;\">(viande, poisson, \u0153ufs et fromage)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Les vitamines et les sels min\u00e9raux proviennent de la consommation de la bonne quantit\u00e9 de fruits et de l\u00e9gumes et sont compl\u00e9t\u00e9s par une hydratation suffisante pour compenser les pertes dues \u00e0 la transpiration.<\/span><\/p>\n<p><b>Les heures de repas lors de l&rsquo;entra\u00eenement et de la course<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Voici quelques exemples d&rsquo;organisation de vos repas par rapport \u00e0 vos entra\u00eenements ou courses :<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Le matin<\/strong> : au moins une heure avant l&rsquo;effort physique intense, mangez un petit-d\u00e9jeuner qui se dig\u00e8re facilement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>En d\u00e9but d&rsquo;apr\u00e8s-midi :<\/strong> vous ne pouvez pas d\u00e9jeuner \u00e0 l&rsquo;heure habituelle, car vous dig\u00e9reriez toujours votre nourriture lorsque vous entrerez dans l&rsquo;eau. Cela signifie que vous devez manger un petit d\u00e9jeuner copieux (par exemple, lait ou yaourt + c\u00e9r\u00e9ales ou biscuits et un fruit), une collation importante en milieu de matin\u00e9e (pain grill\u00e9 et jus de fruits) et un repas l\u00e9ger compos\u00e9 principalement de glucides (riz ou p\u00e2tes).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>En fin d&rsquo;apr\u00e8s-midi :<\/strong> le petit-d\u00e9jeuner et le d\u00e9jeuner peuvent \u00eatre pris \u00e0 l&rsquo;heure habituelle, en prenant un go\u00fbter vers 16h, comme une barre \u00e9nerg\u00e9tique ou un yaourt contenant des c\u00e9r\u00e9ales.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Apr\u00e8s votre repas du soir :<\/strong> vous devrez diviser votre repas du soir en deux parties. Deux heures avant d&rsquo;entrer dans l&rsquo;eau, mangez quelque chose de l\u00e9ger comme un bol de p\u00e2tes avec une sauce tomate et ensuite un second plat \u00e0 base de prot\u00e9ines.<\/span><\/p>\n<p><b>Avant et apr\u00e8s l&rsquo;entra\u00eenement<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Il est conseill\u00e9 de manger une collation contenant environ 10-20 g de prot\u00e9ines et 1-1,5 g de glucides par kilogramme de poids corporel dans les 20-30 minutes suivant la fin de votre entra\u00eenement, surtout si vous ne comptez pas manger pendant un certain temps ensuite. Certaines options faciles sont un sandwich contenant de la viande froide ou du jambon + un morceau de fruit ou 100 g de fromage frais ou ricotta ou encore un yaourt \u00e0 faible teneur en mati\u00e8re grasse avec des c\u00e9r\u00e9ales ou des barres \u00e9nerg\u00e9tiques ordinaires.<\/span><\/p>\n<p><b>Il est important de noter que ces exemples sont donn\u00e9s \u00e0 titre informatif et qu&rsquo;il est conseill\u00e9 de faire faire un examen m\u00e9dical par un expert avant de suivre un r\u00e9gime sp\u00e9cial.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;un des principaux probl\u00e8mes concernant la nutrition d&rsquo;un nageur est de savoir quoi manger et quand le manger : il est conseill\u00e9 un r\u00e9gime bas\u00e9 sur de petits repas nutritifs &hellip;<\/p>\n","protected":false},"author":1388,"featured_media":5458,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[11376,10866,11378,10868,2362,11380],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - 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