{"id":1052,"date":"2014-03-07T11:57:45","date_gmt":"2014-03-07T16:57:45","guid":{"rendered":"http:\/\/www.runottawa.ca\/qa-dr-beth-mansfield-2-2\/"},"modified":"2014-07-15T09:33:54","modified_gmt":"2014-07-15T13:33:54","slug":"qa-dr-beth-mansfield-2","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/","title":{"rendered":"Q et R avec Beth Mansfield"},"content":{"rendered":"

Alors que la Fin de semaine des courses Tamarack d\u2019Ottawa n\u2019est plus qu\u2019\u00e0 deux mois d\u2019ici, les courses de longueur du dimanche matin allongent et sont presque rendues \u00e0 leur distance. Comment utiliser la nutrition pour tirer le maximum de b\u00e9n\u00e9fices de ces durs exercices\u2014et une r\u00e9cup\u00e9ration maximum \u2014 , voil\u00e0 la question pos\u00e9e \u00e0 Beth Mansfield ce mois-ci.<\/p>\n

Vous avez une question pour Beth ? Envoyez un courriel \u00e0 media@runottawa.ca <\/a>.<\/p>\n

Question du lecteur<\/strong><\/em><\/p>\n

\u00ab J\u2019ai lu \u00e0 quel point les prot\u00e9ines \u00e9taient importantes pour les athl\u00e8tes d\u2019endurance, particuli\u00e8rement pour la r\u00e9cup\u00e9ration d\u2019apr\u00e8s l\u2019entra\u00eenement. Mais, plus je lis, plus je m\u2019embrouille ! Combien, quand et quel type de prot\u00e9ines devrais-je consommer ? \u00bb<\/p>\n

R\u00e9ponse de Beth<\/strong><\/em><\/p>\n

Pour r\u00e9aliser des am\u00e9liorations dans votre performance athl\u00e9tique, la fa\u00e7on dont vous alimentez votre corps \u00ab en carburant de puissance \u00bb est plus importante que votre entra\u00eenement. Les athl\u00e8tes qui manquent de se concentrer sur la nutrition d\u2019apr\u00e8s entra\u00eenement nient, de fait, l\u2019impact de leur session d\u2019entra\u00eenement pr\u00e9c\u00e9dente sur la resynth\u00e8se des prot\u00e9ines des muscles\u2014n\u00e9cessaire \u00e0 la capacit\u00e9 qu\u2019a le corps de r\u00e9cup\u00e9rer, de se r\u00e9parer et de r\u00e9g\u00e9n\u00e9rer les cellules musculaires n\u00e9cessaires pour r\u00e9pondre \u00e0 un stimulus plus astreignant pour la maintenance et l\u2019am\u00e9lioration de la performance.<\/p>\n

Afin de vous aider \u00e0 vous assurer de tirer le maximum de b\u00e9n\u00e9fices de vos s\u00e9ances d\u2019entra\u00eenement, voici les conseils inspir\u00e9s des plus r\u00e9centes d\u00e9couvertes pour vous aider \u00e0 r\u00e9ussir votre entra\u00eenement :<\/p>\n

\n
    \n
  1. La leucine para\u00eet \u00eatre un acide amin\u00e9 cl\u00e9 pour activer l\u2019interrupteur qui d\u00e9clenche la synth\u00e8se des prot\u00e9ines musculaires.<\/li>\n
  2. La meilleure source de leucine provient de sources animales, et en particulier, des prot\u00e9ines de lactos\u00e9rum qu\u2019on trouve dans les produits laitiers, comme le lait et le yogourt.<\/li>\n
  3. La synth\u00e8se de prot\u00e9ines musculaires est maximis\u00e9e en prenant environ 20 grammes de prot\u00e9ines de haute qualit\u00e9, riches en leucine imm\u00e9diatement apr\u00e8s l\u2019entra\u00eenement. Les athl\u00e8tes vieillissants (60 ans et plus) auront besoin d\u2019un peu plus de prot\u00e9ines apr\u00e8s leur entra\u00eenement.<\/li>\n
  4. Il faut int\u00e9grer des choix riches en leucine de fa\u00e7on r\u00e9p\u00e9t\u00e9e dans les collations et les repas tout au long de la p\u00e9riode de 24 heures qui suit.<\/li>\n
  5. Dans l\u2019ensemble, la prise \u00e9nerg\u00e9tique a besoin d\u2019\u00eatre suffisante, sinon la masse musculaire sera perdue malgr\u00e9 les prises de prot\u00e9ines plus \u00e9lev\u00e9es.<\/li>\n<\/ol>\n<\/blockquote>\n
    \"\"<\/div>\n

    OBJECTIF PowerFuel\u2122 : Pour int\u00e9grer quelques choix d\u2019aliments riches en leucine dans TOUTES les collations et TOUS les repas, voir le tableau ci-dessous pour commencer.<\/p>\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
    Le lait, le yogourt ou le fromage de vache ou de ch\u00e8vre, et les \u0153ufs<\/th>\nProt\u00e9ines (gr)<\/th>\nLeucine (gr)<\/th>\n<\/tr>\n
    Yogourt de style grec, 175 grammes<\/td>\n19<\/td>\n2<\/td>\n<\/tr>\n
    Yogourts r\u00e9guliers, 175 grammes<\/td>\n8<\/td>\n0.7<\/td>\n<\/tr>\n
    Lait, 250 mL<\/td>\n8<\/td>\n0.9<\/td>\n<\/tr>\n
    Fromages r\u00e9guliers (p. ex., cheddar), 28 grammes<\/td>\n7<\/td>\n0.8<\/td>\n<\/tr>\n
    \u0152uf, 1<\/td>\n6<\/td>\n0.5<\/td>\n<\/tr>\n
    Legumes, Nuts\/seeds, Soy products<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    Noix de soja, 1\/3 tasse<\/td>\n20<\/td>\n1.6<\/td>\n<\/tr>\n
    Bloc de tofu 100 grammes<\/td>\n16<\/td>\n1.2<\/td>\n<\/tr>\n
    Edamame, cuit, \u00bd tasse<\/td>\n8<\/td>\n0.6<\/td>\n<\/tr>\n
    Noix, 1\/3 tasse<\/td>\n9<\/td>\n0.7<\/td>\n<\/tr>\n
    L\u00e9gumineuses, cuites (pois chiches, lentilles, f\u00e8ves, etc.), \u00bd tasse<\/td>\n8<\/td>\n0.6<\/td>\n<\/tr>\n
    Beurre d\u2019arachides, 2 c. \u00e0 table<\/td>\n8<\/td>\n0.5<\/td>\n<\/tr>\n
    Viandes et poissons (cuits)<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    Poitrine de poulet\/dinde, 100 grammes<\/td>\n31<\/td>\n2.4<\/td>\n<\/tr>\n
    Porc, 100 grammes<\/td>\n26<\/td>\n2.2<\/td>\n<\/tr>\n
    Beef, 100 grams<\/td>\n26<\/td>\n2.0<\/td>\n<\/tr>\n
    Poissons et fruits de mer, 100 grammes<\/td>\n22<\/td>\n1.8<\/td>\n<\/tr>\n
    Thon en bo\u00eete, 100 grammes<\/td>\n14<\/td>\n1.1<\/td>\n<\/tr>\n
    Poitrine de dinde deli, tranch\u00e9e, 100 grammes<\/td>\n20<\/td>\n1.2<\/td>\n<\/tr>\n
    Grains et c\u00e9r\u00e9ales<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    P\u00e2tes de bl\u00e9, cuites, 1\u00bd tasse<\/td>\n12<\/td>\n0.9<\/td>\n<\/tr>\n
    Avoine, cuite, 1 tasse<\/td>\n6<\/td>\n0.5<\/td>\n<\/tr>\n
    Quinoa, riz, boulgour, cuits, 1 tasse<\/td>\n6<\/td>\n0.4<\/td>\n<\/tr>\n
    Pain de bl\u00e9 entier, 1 tranche, 40 grammes<\/td>\n5<\/td>\n0.2<\/td>\n<\/tr>\n
    Suppl\u00e9ments<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    Concentr\u00e9 de prot\u00e9ine de lactos\u00e9rum, 15 grammes<\/td>\n14<\/td>\n5.5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Elizabeth (Beth) Mansfield, PhD, RD est nutritionniste agr\u00e9\u00e9e, sp\u00e9cialiste de la nutrition sportive et physiologiste de l\u2019exercice certifi\u00e9e chez Peak Performance \u00e0 Ottawa. Beth \u00e9duque les athl\u00e8tes canadiens sur la nutrition sportive pour la sant\u00e9 et la performance.<\/em><\/p>\n

    Copyright \u00a9 2014 Peak Performance. Tous droits reserves.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Alors que la Fin de semaine des courses Tamarack d\u2019Ottawa n\u2019est plus qu\u2019\u00e0 deux mois […]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"class_list":["post-1052","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"\nQ et R avec Beth Mansfield - Run Ottawa<\/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:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Tuthill\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"Q et R avec Beth Mansfield\",\"datePublished\":\"2014-03-07T16:57:45+00:00\",\"dateModified\":\"2014-07-15T13:33:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/\"},\"wordCount\":667,\"articleSection\":[\"Recettes de course\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/\",\"name\":\"Q et R avec Beth Mansfield - Run Ottawa\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#website\"},\"datePublished\":\"2014-03-07T16:57:45+00:00\",\"dateModified\":\"2014-07-15T13:33:54+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/qa-dr-beth-mansfield-2\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Q et R avec Beth Mansfield\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#website\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/\",\"name\":\"Run Ottawa\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\",\"name\":\"Jenn Tuthill\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/906d803a81a1a97b077ea848ff2a30566a571f77a866c3b63aa7ffb38a5d5cf5?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/906d803a81a1a97b077ea848ff2a30566a571f77a866c3b63aa7ffb38a5d5cf5?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/906d803a81a1a97b077ea848ff2a30566a571f77a866c3b63aa7ffb38a5d5cf5?s=96&d=mm&r=g\",\"caption\":\"Jenn Tuthill\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Q et R avec Beth Mansfield - Run Ottawa","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/","twitter_misc":{"\u00c9crit par":"Jenn Tuthill","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/#article","isPartOf":{"@id":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/"},"author":{"name":"Jenn Tuthill","@id":"https:\/\/www.runottawa.ca\/fr\/#\/schema\/person\/50a4cf696226bc1abdac0eb2e9865256"},"headline":"Q et R avec Beth Mansfield","datePublished":"2014-03-07T16:57:45+00:00","dateModified":"2014-07-15T13:33:54+00:00","mainEntityOfPage":{"@id":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/"},"wordCount":667,"articleSection":["Recettes de course"],"inLanguage":"fr-FR"},{"@type":"WebPage","@id":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/","url":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/","name":"Q et R avec Beth Mansfield - Run Ottawa","isPartOf":{"@id":"https:\/\/www.runottawa.ca\/fr\/#website"},"datePublished":"2014-03-07T16:57:45+00:00","dateModified":"2014-07-15T13:33:54+00:00","author":{"@id":"https:\/\/www.runottawa.ca\/fr\/#\/schema\/person\/50a4cf696226bc1abdac0eb2e9865256"},"breadcrumb":{"@id":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.runottawa.ca\/fr\/qa-dr-beth-mansfield-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.runottawa.ca\/fr\/"},{"@type":"ListItem","position":2,"name":"Q et R avec Beth Mansfield"}]},{"@type":"WebSite","@id":"https:\/\/www.runottawa.ca\/fr\/#website","url":"https:\/\/www.runottawa.ca\/fr\/","name":"Run Ottawa","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.runottawa.ca\/fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"},{"@type":"Person","@id":"https:\/\/www.runottawa.ca\/fr\/#\/schema\/person\/50a4cf696226bc1abdac0eb2e9865256","name":"Jenn Tuthill","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/secure.gravatar.com\/avatar\/906d803a81a1a97b077ea848ff2a30566a571f77a866c3b63aa7ffb38a5d5cf5?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/906d803a81a1a97b077ea848ff2a30566a571f77a866c3b63aa7ffb38a5d5cf5?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/906d803a81a1a97b077ea848ff2a30566a571f77a866c3b63aa7ffb38a5d5cf5?s=96&d=mm&r=g","caption":"Jenn Tuthill"}}]}},"_links":{"self":[{"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/posts\/1052","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/comments?post=1052"}],"version-history":[{"count":2,"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/posts\/1052\/revisions"}],"predecessor-version":[{"id":2023,"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/posts\/1052\/revisions\/2023"}],"wp:attachment":[{"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/media?parent=1052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/categories?post=1052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runottawa.ca\/fr\/wp-json\/wp\/v2\/tags?post=1052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}