{"id":16439,"date":"2018-03-16T16:24:05","date_gmt":"2018-03-16T20:24:05","guid":{"rendered":"http:\/\/www.runottawa.ca?p=16439"},"modified":"2022-09-07T13:37:03","modified_gmt":"2022-09-07T17:37:03","slug":"lorsque-hydratation-rime-avec-succes","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/lorsque-hydratation-rime-avec-succes\/","title":{"rendered":"S&rsquo;alimenter pour r\u00e9ussir ton entra\u00eenement"},"content":{"rendered":"<p><em>Contenu commandit\u00e9 par nuun hydration<\/em><\/p>\n<p>En tant qu\u2019athl\u00e8te, vous comprenez l\u2019importance de bien vous hydrater, particuli\u00e8rement pendant les p\u00e9riodes d\u2019entra\u00eenement intense. Mais savez-vous que la FA\u00c7ON dont vous vous hydratez est \u00e9galement importante? Selon le niveau de stress et d\u2019effort auquel vos muscles sont soumis, ils auront besoin de diff\u00e9rentes quantit\u00e9s d\u2019oxyg\u00e8ne et de carburant. Une bonne hydratation est la solution!<\/p>\n<p>Premi\u00e8rement, vous trouverez ci-dessous des lignes directrices g\u00e9n\u00e9rales pour optimiser votre niveau d\u2019hydratation pendant l\u2019entra\u00eenement\u00a0:<\/p>\n<p style=\"padding-left: 30px;\">&#8211;<strong>S\u00e9ances de moins de 90\u00a0minutes<\/strong>\u00a0: vous devez vous hydrater avec des fluides riches en \u00e9lectrolytes.<br \/>\n&#8211;<strong>S\u00e9ances de plus de 90\u00a0minutes<\/strong>\u00a0: les glucides jouent un r\u00f4le essentiel dans votre hydratation, en maximisant le transfert des fluides.<br \/>\n&#8211;<strong>Pendant la s\u00e9ance d\u2019entra\u00eenement<\/strong>\u00a0: buvez entre 16 et 24\u00a0onces (500 \u00e0 750\u00a0ml) de fluides riches en \u00e9lectrolytes, par heure.<\/p>\n<p>Il est primordial de fournir \u00e0 votre corps un m\u00e9lange optimal d\u2019\u00e9lectrolytes et de glucides, afin d\u2019avoir suffisamment d\u2019\u00e9nergie pendant toute p\u00e9riode prolong\u00e9e de stress. Plusieurs facteurs ont une incidence sur le niveau d\u2019hydratation dont a besoin un athl\u00e8te (poids, sexe, etc.). Vous trouverez ci-dessous un guide pour bien planifier votre hydratation et votre nutrition avant de commencer toute s\u00e9ance d\u2019entra\u00eenement intense.<\/p>\n<p style=\"text-align: left;\"><span style=\"color: #800080;\"><strong>HOMMES\u00a0<\/strong><\/span><span style=\"color: #800080;\"><em>(apport recommand\u00e9 en glucides)<\/em><\/span><\/p>\n<p><strong>Jusqu\u2019\u00e0 1,5\u00a0heure :\u00a0<span style=\"color: #800080;\">Aucun suppl\u00e9ment de glucides n\u2019est n\u00e9cessaire<\/span><br \/>\n<\/strong><strong>Plus de 1,5\u00a0heure\u00a0<\/strong>(ou moins de 1,5\u00a0heure si la s\u00e9ance est tr\u00e8s intense) :\u00a0<span style=\"color: #800080;\">Poids corporel\u00a0en lb \u00f7 4 = nombre de grammes de glucides par heure d\u2019exercice<br \/>\n<\/span><span style=\"color: #800080;\">\u00a0 \u00a0Exemple\u00a0: un homme de 200\u00a0lb a besoin de 50\u00a0g\/h<\/span><\/p>\n<p><span style=\"color: #008080;\"><strong>FEMMES\u00a0<\/strong><\/span><em><span style=\"font-family: inherit; font-size: inherit; color: #008080;\">(apport recommand\u00e9 en glucides)<\/span><\/em><\/p>\n<p><strong>Jusqu\u2019\u00e0 1,5\u00a0heure :\u00a0<span style=\"color: #800080;\">Aucun suppl\u00e9ment de glucides n\u2019est n\u00e9cessaire<\/span><br \/>\n<\/strong><strong>Plus de 1,5\u00a0heure\u00a0<\/strong>(ou moins de 1,5\u00a0heure si la s\u00e9ance est tr\u00e8s intense) :\u00a0<span style=\"color: #008080;\">Si moins de 150\u00a0lb\u00a0<\/span><span style=\"color: #008080;\">30\u00a0g de glucides par heure d\u2019exercice ;\u00a0<\/span><span style=\"color: #008080;\">Si plus de 150\u00a0lb p<\/span><span style=\"color: #008080;\">oids corporel\u00a0<\/span><span style=\"color: #008080;\"> en lb \u00f7 5 = nombre de grammes de glucides par heure d\u2019exercice<br \/>\n<\/span><span style=\"color: #008080;\">\u00a0 \u00a0Exemple\u00a0: une femme de 175\u00a0lb a besoin de 35\u00a0g\/h<\/span><\/p>\n<p><span style=\"color: #000000;\">50 grammes de glucides = 2 barres<\/span> <a href=\"https:\/\/run-ottawa.myshopify.com\/collections\/nutrition-hydration\/products\/xact-energy-fruit-bars-24bars-box?variant=33446861078627\">XACT Energy<\/a><\/p>\n<p style=\"text-align: left;\"><span style=\"color: #ff6600;\"><strong>HOMMES ET FEMMES\u00a0<\/strong><\/span><span style=\"color: #ff6600;\"><em>(apport recommand\u00e9 en fluides)<\/em><\/span><\/p>\n<p><strong>Jusqu\u2019\u00e0 1,5\u00a0heure :\u00a0<\/strong><span style=\"color: #ff6600;\">De 16 \u00e0 24\u00a0oz (500 \u00e0 750\u00a0ml) avec un comprim\u00e9 de Nuun Electrolytes, avant ou apr\u00e8s la s\u00e9ance<\/span><strong><br \/>\n<\/strong><strong>Plus de 1,5\u00a0heure\u00a0<\/strong>(ou moins de 1,5\u00a0heure si la s\u00e9ance est tr\u00e8s intense) :\u00a0<span style=\"color: #ff6600;\">De 16 \u00e0 24\u00a0oz (500 \u00e0 750\u00a0ml) avec une portion de Nuun Performance par heure d\u2019exercice ;\u00a0<\/span><span style=\"color: #ff6600;\">1\u00a0oz (30\u00a0ml) = 1\u00a0g de glucides<\/span><\/p>\n<p>Visitez la boutique en ligne de Courez Ottawa pour faire le plein de vos saveurs pr\u00e9f\u00e9r\u00e9es de <a href=\"https:\/\/run-ottawa.myshopify.com\/search?q=nuun\">Nuun<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Contenu commandit\u00e9 par nuun hydration En tant qu\u2019athl\u00e8te, vous comprenez l\u2019importance de bien vous hydrater, [&hellip;]<\/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":[30,27],"tags":[376],"class_list":["post-16439","post","type-post","status-publish","format-standard","hentry","category-entrainement","category-parlons-course","tag-commanditaires-et-partenaires-fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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