{"id":21099,"date":"2019-04-01T07:52:55","date_gmt":"2019-04-01T11:52:55","guid":{"rendered":"https:\/\/www.runottawa.ca\/?p=21099"},"modified":"2022-02-12T09:06:45","modified_gmt":"2022-02-12T14:06:45","slug":"a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\/","title":{"rendered":"\u00c0 se mettre sous la dent\u00a0: conseils en mati\u00e8re d\u2019alimentation pour les athl\u00e8tes"},"content":{"rendered":"<p><em><strong>Par : Beth Mansfield, PhD, RD<\/strong><\/em><\/p>\n<p class=\"p3\">Bon nombre d\u2019athl\u00e8tes veulent remplacer les aliments tr\u00e8s transform\u00e9s ou s\u2019adressant aux sportifs par des aliments entiers peu transform\u00e9s afin d\u2019am\u00e9liorer leur sant\u00e9 g\u00e9n\u00e9rale, mais ils ne savent pas o\u00f9 commencer. En fait, ce n\u2019est pas bien sorcier. D\u2019ailleurs, le nouveau Guide alimentaire canadien est ax\u00e9 sur les aliments peu transform\u00e9s et il est donc parfait pour am\u00e9liorer les performances sportives. <a href=\"https:\/\/guide-alimentaire.canada.ca\/fr\/\" target=\"_blank\" rel=\"noopener noreferrer\">La \u00ab\u00a0strat\u00e9gie de l\u2019assiette\u00a0\u00bb<\/a> est un aide-m\u00e9moire visuel qui permet de facilement se rappeler des types et <span class=\"s1\">des quantit\u00e9s d\u2019aliments qu\u2019il faut avoir pour atteindre vos objectifs de course (<\/span><span class=\"s2\">https:\/\/guide-alimentaire.canada.ca\/fr\/<\/span>).<\/p>\n<p><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2019\/03\/french_snapshot_30-11-2018.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-21124 alignleft\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2019\/03\/french_snapshot_30-11-2018-300x284.png\" alt=\"\" width=\"300\" height=\"284\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2019\/03\/french_snapshot_30-11-2018-300x284.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2019\/03\/french_snapshot_30-11-2018-768x728.png 768w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2019\/03\/french_snapshot_30-11-2018-1024x971.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2019\/03\/french_snapshot_30-11-2018.png 1542w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h3 class=\"p3\">Choisir des aliments complets (principalement d\u2019origine v\u00e9g\u00e9tale) pour \u00eatre en sant\u00e9 et performant<\/h3>\n<p class=\"p3\">Une des fa\u00e7ons d\u2019\u00e9liminer les aliments transform\u00e9s (malbouffe) est d\u2019adopter un r\u00e9gime bas\u00e9 sur des aliments entiers. Pensez aux fruits et l\u00e9gumes crus ou cuits, aux diff\u00e9rentes sources de prot\u00e9ines (l\u00e9gumes \u00e0 gousse, yogourt grec ou skyr, lait de soya ou de vache, \u0153ufs, poisson, volaille, viande), aux aliments riches en glucides et en nutriments (l\u00e9gumes \u00e0 gousse, pommes de terre, patates douces) ainsi qu\u2019aux produits c\u00e9r\u00e9aliers peu transform\u00e9s (avoine, orge, riz et quinoa).<\/p>\n<p class=\"p3\">Consommer des aliments peu transform\u00e9s, comme une petite quantit\u00e9 de pommes de terre bouillies, est une excellente fa\u00e7on d\u2019avoir une dose de glucides pour soutenir votre performance pendant l\u2019entra\u00eenement qui est aussi efficace que d\u2019ing\u00e9rer un produit commercial \u00e0 l\u2019intention des sportifs. Et vous \u00e9conomiserez de l\u2019argent \u00e9galement!<\/p>\n<h3 class=\"p3\">Cinq fa\u00e7ons d\u2019inclure des aliments complets comme collation d\u2019entra\u00eenement<\/h3>\n<ul class=\"ul1\">\n<li class=\"li3\">Vous voulez faire le plein d\u2019\u00e9nergie avant votre course? Mangez du gruau! Essayez cette recette de PowerFuel et vous aurez un avant-go\u00fbt de la fa\u00e7on dont de nombreux coureurs chevronn\u00e9s commencent leur journ\u00e9e.<\/li>\n<li class=\"li3\">Les fruits frais et s\u00e9ch\u00e9s ainsi que les pommes de terre (blanches, bleues et douces) sont riches en glucides et vous fourniront une tonne d\u2019\u00e9nergie pour vos courses sur longue distance.<\/li>\n<li class=\"li3\">Des sources de prot\u00e9ines d\u2019origine v\u00e9g\u00e9tale, aussi connues comme \u00e9tant des l\u00e9gumes \u00e0 gousse (p. ex. pois chiches, lentilles, haricots), aident \u00e0 r\u00e9approvisionner les muscles et \u00e0 diminuer l\u2019inflammation suivant l\u2019entra\u00eenement. Ils sont \u00e9galement riches en fer, en zinc, en phosphore, en acide folique et en vitamines B. Pr\u00e9parez votre hummus et mangez-en avec des l\u00e9gumes. Il s\u2019agit d\u2019une excellente collation apr\u00e8s une course.<\/li>\n<li class=\"li3\">Le yogourt ou le skyr avec des fruits ou avec des concombres et de l\u2019ail pour faire du tzatziki procure une bonne dose de leucine, un acide amin\u00e9 qu\u2019on trouve dans le lactos\u00e9rum de la prot\u00e9ine laiti\u00e8re) afin de pr\u00e9parer vos muscles en vue de la r\u00e9cup\u00e9ration (et la r\u00e9paration) apr\u00e8s l\u2019entra\u00eenement.<\/li>\n<li class=\"li3\">Faites des wraps en utilisant du pain pita \u00e0 grains entiers afin de promouvoir la croissance des bonnes bact\u00e9ries dans vos intestins. Ces bact\u00e9ries aident \u00e0 diminuer l\u2019inflammation (un des effets secondaires d\u2019un entra\u00eenement intense est d\u2019imposer du stress sur les intestins) et \u00e0 am\u00e9liorer l\u2019absorption des \u00e9l\u00e9ments nutritifs des aliments que vous consommez.<\/li>\n<\/ul>\n<h3 class=\"p3\">Un dernier conseil\u00a0: choisissez des aliments humides plut\u00f4t que secs<\/h3>\n<p class=\"p3\">Le corps d\u2019un athl\u00e8te est compos\u00e9 \u00e0 plus de 50\u00a0% d\u2019eau. Il est primordial de maintenir cet \u00e9quilibre des fluides pour maintenir une bonne sant\u00e9 et bien performer. Il est donc essentiel de faire de l\u2019eau votre boisson de choix, mais vous pouvez aussi am\u00e9liorer l\u2019\u00e9quilibre des fluides dans votre corps et mieux contr\u00f4ler votre app\u00e9tit en consommant des aliments humides plut\u00f4t que secs. Consultez le tableau suivant pour vous donner des id\u00e9es pour apporter des changements \u00e0 votre r\u00e9gime alimentaire.<\/p>\n<table class=\"t1\" style=\"height: 900px;\" width=\"847\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\"><b>Groupe alimentaire<\/b><\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\"><b>Remplacez les aliments secs<\/b><\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\"><b>Par des aliments humides <\/b><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Grains<\/p>\n<p class=\"p4\">et c\u00e9r\u00e9ales<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Pain, craquelins, pita,<\/p>\n<p class=\"p4\">Barres granola, c\u00e9r\u00e9ales, ma\u00efs souffl\u00e9<\/p>\n<p class=\"p4\">Muffins, biscuits<\/p>\n<p class=\"p4\">G\u00e2teaux, beignes, p\u00e2tisseries, tartes<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Gruau, cr\u00e8me de bl\u00e9<\/p>\n<p class=\"p4\">Quinoa, riz, orge, risotto<\/p>\n<p class=\"p4\">Spaghetti, macaroni, fusilli<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Fruits<\/p>\n<p class=\"p4\">et l\u00e9gumes<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Fruits s\u00e9ch\u00e9s,<\/p>\n<p class=\"p4\">Croustilles (de pommes de terre ou de l\u00e9gumes)<\/p>\n<p class=\"p4\">L\u00e9gumes r\u00f4tis<\/p>\n<p class=\"p4\">Croustade aux fruits<\/p>\n<p class=\"p4\">Tartes aux fruits<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Fruits et l\u00e9gumes frais<\/p>\n<p class=\"p4\">L\u00e9gumes cuits \u00e0 la vapeur ou saut\u00e9s<\/p>\n<p class=\"p4\">Salades de l\u00e9gumes et de fruits<\/p>\n<p class=\"p4\">Fruits en pur\u00e9e, compote<\/p>\n<p class=\"p4\">Smoothies avec fruits et l\u00e9gumes<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Lait<\/p>\n<p class=\"p4\">et substituts<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Fromages \u00e0 p\u00e2te dure<\/p>\n<p class=\"p4\">Fromages \u00e0 p\u00e2te molle<\/p>\n<p class=\"p4\">Fromages r\u00e2p\u00e9s<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Fromage cottage faible en gras, fromage blanc<\/p>\n<p class=\"p4\">Tzatziki (concombre et yogourt)<\/p>\n<p class=\"p4\">Yogourt grec, skyr, lait, lait de soya, k\u00e9fir<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Viande<\/p>\n<p class=\"p4\">et substituts<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Viandes s\u00e9ch\u00e9es, tranch\u00e9es, r\u00f4ties, grill\u00e9es ou cuites au barbecue<\/p>\n<p class=\"p4\">Noix et graines, m\u00e9langes du randonneur, beurres de noix<\/p>\n<p class=\"p4\">Barres \u00e9nerg\u00e9tiques avec prot\u00e9ine de soya<\/p>\n<\/td>\n<td class=\"td1\" valign=\"middle\">\n<p class=\"p4\">Hummus avec l\u00e9gumes crus<\/p>\n<p class=\"p4\">Salades aux haricots, soupe aux l\u00e9gumes et aux lentilles<\/p>\n<p class=\"p4\">Haricots noirs avec quinoa et l\u00e9gumes<\/p>\n<p class=\"p4\">Poisson poch\u00e9 ou cuit \u00e0 la vapeur, omelettes<\/p>\n<p class=\"p4\">Chili avec beaucoup de haricots<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"p3\">\n<p><em><strong>Elizabeth (Beth) Mansfield,<\/strong> PhD, RD est nutritionniste agr\u00e9\u00e9e, sp\u00e9cialiste de la nutrition sportive et physiologiste de l\u2019exercice certifi\u00e9e chez\u00a0<a href=\"http:\/\/www.peakperformance.ca\/\">Peak Performance<\/a>\u00a0\u00e0 Ottawa. Beth \u00e9duque les athl\u00e8tes canadiens sur la nutrition sportive pour la sant\u00e9 et la performance.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Par : Beth Mansfield, PhD, RD Bon nombre d\u2019athl\u00e8tes veulent remplacer les aliments tr\u00e8s transform\u00e9s [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":21104,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[107,30,28],"tags":[],"class_list":["post-21099","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-communaute","category-entrainement","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00c0 se mettre sous la dent\u00a0: conseils en mati\u00e8re d\u2019alimentation pour les athl\u00e8tes - 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\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\/\" \/>\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=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"\u00c0 se mettre sous la dent\u00a0: conseils en mati\u00e8re d\u2019alimentation pour les athl\u00e8tes\",\"datePublished\":\"2019-04-01T11:52:55+00:00\",\"dateModified\":\"2022-02-12T14:06:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\\\/\"},\"wordCount\":927,\"image\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.runottawa.ca\\\/wp-content\\\/uploads\\\/2019\\\/03\\\/Untitled-design-11.jpg\",\"articleSection\":[\"Communaut\u00e9\",\"Entra\u00eenement\",\"Recettes de course\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/a-se-mettre-sous-la-dent-conseils-en-matiere-dalimentation-pour-les-athletes\\\/\",\"name\":\"\u00c0 se mettre sous la dent\u00a0: conseils en mati\u00e8re d\u2019alimentation pour les athl\u00e8tes - 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