{"id":27442,"date":"2020-07-02T08:30:30","date_gmt":"2020-07-02T12:30:30","guid":{"rendered":"https:\/\/www.runottawa.ca\/?p=27442"},"modified":"2022-02-10T16:10:13","modified_gmt":"2022-02-10T21:10:13","slug":"lhydratation-pour-les-courses-sur-longue-distance","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/lhydratation-pour-les-courses-sur-longue-distance\/","title":{"rendered":"L\u2019hydratation pour les courses sur longue distance"},"content":{"rendered":"

Pr\u00e9sent\u00e9 par <\/span><\/i>nuun<\/span><\/i><\/a>, Fournisseur officiel de boissons aux \u00e9lectrolytes de la Fin de semaine des courses Tamarack d\u2019Ottawa et de Courez Ottawa<\/span><\/i><\/p>\n

Il est essentiel de rester bien hydrat\u00e9 pour assurer de bonnes performances athl\u00e9tiques, mais est-ce que tous les plans d\u2019hydratation sont \u00e9gaux? Voici la r\u00e9ponse\u00a0: Non, selon la dur\u00e9e et l\u2019intensit\u00e9 de vos s\u00e9ances d\u2019entra\u00eenement, votre corps a diff\u00e9rents besoins en ce qui a trait \u00e0 l\u2019hydratation et l\u2019\u00e9nergie. Pour les athl\u00e8tes d\u2019endurance, le seuil d\u2019hydratation survient apr\u00e8s environ 90\u00a0minutes de transpiration continue.<\/span><\/p>\n

Lors des courses sur longue distance, le corps utilise les glucides emmagasin\u00e9s en tant que principale source d\u2019\u00e9nergie. En termes simples, le corps est seulement en mesure de stocker une certaine quantit\u00e9 de glucides avant que nous devions lui en fournir d\u2019autres. L\u2019oxydation (utilisation) de nos r\u00e9serves internes de glucides (glucose) a lieu \u00e0 un rythme r\u00e9gulier pendant les 90\u00a0premi\u00e8res minutes d\u2019exercice soutenu. Apr\u00e8s ce seuil, nous devons reconstituer les r\u00e9serves de glycog\u00e8ne afin de pr\u00e9venir une baisse consid\u00e9rable de notre niveau de glucose sanguin et le mauvais fonctionnement de nos organes.<\/span><\/p>\n

Apr\u00e8s 90\u00a0minutes d\u2019exercices, nos besoins physiologiques commencent \u00e0 changer. Le stress continu sur notre syst\u00e8me fait en sorte que diff\u00e9rents \u00e9l\u00e9ments nutritifs et ratios de ces \u00e9l\u00e9ments afin de pousser les fluides dans la circulation sanguine plus efficacement. Les glucides deviennent un aspect cl\u00e9 dans la circulation des fluides. Comme le corps a besoin de faire le plein d\u2019\u00e9nergie, les glucides sont plus facilement transform\u00e9s. Lorsque combin\u00e9s aux fluides et aux \u00e9lectrolytes, les glucides se lient aux \u00e9lectrolytes et facilitent l\u2019absorption dans la circulation sanguine.<\/span><\/p>\n

Mais les glucides ne sont pas tous cr\u00e9\u00e9s \u00e9gaux. Il existe plusieurs formes de glucides (sucres) qui peuvent \u00eatre transform\u00e9s et dig\u00e9r\u00e9s par le corps. Ce dernier peut transformer ces formes de sucres selon divers m\u00e9canismes physiologiques. Comme tout autre m\u00e9canisme, l\u2019apport en glucides pour reconstituer les sources d\u2019\u00e9nergie pendant l\u2019entra\u00eenement peut \u00eatre surcharg\u00e9 (ce qui cause un ralentissement de la digestion ou des probl\u00e8mes gastro-intestinaux). Pour \u00e9viter la surcharge d\u2019un m\u00e9canisme, l\u2019apport en glucides doit \u00eatre\u00a0: 1. vari\u00e9; 2) d\u00e9gressif.<\/span><\/p>\n

Un apport vari\u00e9 en glucides<\/b> signifie que plusieurs types de glucides sont utilis\u00e9s pour restaurer les r\u00e9serves de glycog\u00e8ne. Si nous consommons diverses sources de glucides, notre corps utilise diff\u00e9rents m\u00e9canismes et sera mieux en mesure de transformer les \u00e9l\u00e9ments nutritifs et de les envoyer dans la circulation sanguine plus rapidement.<\/span><\/p>\n

Un apport r\u00e9gressif en glucides<\/b> signifie que l\u2019approvisionnement lent, au fil du temps, plut\u00f4t que de surcharger le corps avec une grande quantit\u00e9 de glucides en plein milieu d\u2019un entra\u00eenement. Notre corps a des limites en ce qui concerne l\u2019oxydation des glucides. Il est donc important de trouver un \u00e9quilibre pour faire le plein de glucides sans surcharger notre syst\u00e8me. Le taux recommand\u00e9 est celui qui correspond au taux de perte par la transpiration.<\/span><\/p>\n

 <\/p>\n

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Les produits Nuun Endurance ont \u00e9t\u00e9 con\u00e7us dans cet esprit, pour des s\u00e9ances d\u2019entra\u00eenement qui durent plus de 90\u00a0minutes. <\/span>Apprenez-en davantage sur la composition unique des produits Nuun Endurance. <\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Pr\u00e9sent\u00e9 par nuun, Fournisseur officiel de boissons aux \u00e9lectrolytes de la Fin de semaine des […]<\/p>\n","protected":false},"author":30,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,27],"tags":[111,198,162,402,506],"class_list":["post-27442","post","type-post","status-publish","format-standard","hentry","category-entrainement","category-parlons-course","tag-courses-courrez-ottawa","tag-mindset","tag-nutrition","tag-nuun-hydration","tag-sante"],"acf":[],"yoast_head":"\nL\u2019hydratation pour les courses sur longue distance - Run Ottawa<\/title>\n<meta name=\"description\" content=\"Pour les athl\u00e8tes d\u2019endurance, le seuil d\u2019hydratation survient apr\u00e8s environ 90\u00a0minutes de transpiration continue.\" \/>\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\/lhydratation-pour-les-courses-sur-longue-distance\/\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Danielle Avery\" \/>\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\\\/lhydratation-pour-les-courses-sur-longue-distance\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/lhydratation-pour-les-courses-sur-longue-distance\\\/\"},\"author\":{\"name\":\"Danielle Avery\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/c47158b9d885da29ea2d9d8a62692322\"},\"headline\":\"L\u2019hydratation pour les courses sur longue distance\",\"datePublished\":\"2020-07-02T12:30:30+00:00\",\"dateModified\":\"2022-02-10T21:10:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/lhydratation-pour-les-courses-sur-longue-distance\\\/\"},\"wordCount\":573,\"keywords\":[\"Courses Courrez Ottawa\",\"mindset\",\"nutrition\",\"nuun hydration\",\"Sant\u00e9\"],\"articleSection\":[\"Entra\u00eenement\",\"Parlons course\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/lhydratation-pour-les-courses-sur-longue-distance\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/lhydratation-pour-les-courses-sur-longue-distance\\\/\",\"name\":\"L\u2019hydratation pour les courses sur longue distance - 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