{"id":3406,"date":"2014-09-18T16:35:01","date_gmt":"2014-09-18T20:35:01","guid":{"rendered":"http:\/\/www.runottawa.ca\/?p=3406"},"modified":"2014-09-21T21:31:51","modified_gmt":"2014-09-22T01:31:51","slug":"abc-de-la-nutrition-adaptee-a-la-course","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/abc-de-la-nutrition-adaptee-a-la-course\/","title":{"rendered":"Rechargez votre corps en \u00e9nergie : l\u2019ABC de la nutrition adapt\u00e9e \u00e0 la course"},"content":{"rendered":"<p><strong>\u00a9 <\/strong>Elizabeth (Beth) Mansfield, PhD, <a title=\"Peak Performance\" href=\"http:\/\/www.peakperformance.ca\" target=\"_blank\">Peak Performance<\/a>, Ottawa, ON<\/p>\n<p>Nous nous entra\u00eenons dans le but d\u2019am\u00e9liorer notre performance sportive. Ceux d\u2019entre nous qui prennent la chose au s\u00e9rieux consacrent chaque semaine des heures \u00e0 diff\u00e9rents types d\u2019entra\u00eenement, en faisant un suivi minutieux de l\u2019intensit\u00e9, de la dur\u00e9e et de la r\u00e9cup\u00e9ration. Pourtant, nous n\u00e9gligeons souvent les avantages qu\u2019un plan de nutrition adapt\u00e9 \u00e0 nos objectifs d\u2019entra\u00eenement et de r\u00e9cup\u00e9ration apporte \u00e0 notre sant\u00e9 et \u00e0 notre performance.<\/p>\n<p>\u00c0 vrai dire, les aliments que nous consommons, leur quantit\u00e9 et le moment choisi pour les consommer peuvent faire une \u00e9norme diff\u00e9rence autant \u00e0 l\u2019entra\u00eenement qu\u2019\u00e0 la performance en comp\u00e9tition sportive.<\/p>\n<p>Lorsque nous, les nutritionnistes du sport, observons les meilleurs coureurs sur le plan de la performance et de la sant\u00e9 g\u00e9n\u00e9rale, nous pouvons constater\u00a0:<\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_3400\" style=\"width: 209px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2014\/09\/Gamble_Jill-OttawaM13-e1411051156898.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3400\" class=\"wp-image-3400 size-medium\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2014\/09\/Gamble_Jill-OttawaM13-199x300.jpg\" alt=\"A marathoner holds a bottle of honey while she runs\" width=\"199\" height=\"300\" \/><\/a><p id=\"caption-attachment-3400\" class=\"wp-caption-text\">Une marathonienne fait le plein de carburant au Marathon d\u2019Ottawa de 2013.<\/p><\/div>\n<ul>\n<li>qu\u2019ils reconnaissent leurs besoins nutritionnels particuliers;<\/li>\n<li>qu\u2019ils s\u2019hydratent bien;<\/li>\n<li>qu\u2019ils consomment des aliments int\u00e9graux et font une large place aux l\u00e9gumes et aux aliments riches en prot\u00e9ines, qui sont d\u2019importantes sources de leucine, un acide amin\u00e9 vital pour la r\u00e9cup\u00e9ration des muscles;<\/li>\n<li>qu\u2019ils absorbent assez de glucides pour combler leurs besoins \u00e0 l\u2019entra\u00eenement et \u00e0 la r\u00e9cup\u00e9ration mais mangent de petites portions de f\u00e9culents comme les pommes de terre, les patates douces, de c\u00e9r\u00e9ales \u00e0 grain entier sans gluten, de l\u00e9gumineuses, de l\u00e9gumes et de fruits;<\/li>\n<li>qu\u2019ils choisissent le moment o\u00f9 ils mangent leurs collations et repas avant et apr\u00e8s les entra\u00eenements.<\/li>\n<\/ul>\n<p>Autrement dit, la nutrition est une part essentielle de leur plan d\u2019entra\u00eenement quotidien. Elle peut aussi faire partie du v\u00f4tre.<\/p>\n<p><strong>\u00ab\u00a0Recharge d\u2019\u00e9nergie\u00a0\u00bb, mode d\u2019emploi<\/strong><\/p>\n<p>J\u2019utilise le concept de \u00ab\u00a0recharge d\u2019\u00e9nergie\u00a0\u00bb pour expliquer \u00e0 mes clients l\u2019importance d\u2019avoir un \u00ab\u00a0budget \u00e9nergie\u00a0\u00bb pr\u00e9cis fond\u00e9 sur les r\u00e9sultats qu\u2019ils veulent obtenir gr\u00e2ce \u00e0 leur programme d\u2019entra\u00eenement. En affectant assez de ressources nutritionnelles \u00e0 son \u00ab\u00a0budget \u00e9nergie\u00a0\u00bb, on s\u2019assure d\u2019avoir assez d\u2019\u00e9nergie dans le corps au moment de la performance \u2013 qu\u2019il s\u2019agisse d\u2019une dure journ\u00e9e d\u2019entra\u00eenement ou du jour du marathon.<\/p>\n<p>Au cours des prochains mois, \u00e0 mesure que nous pr\u00e9parerons ensemble des plans d\u2019entra\u00eenement pour la Fin de semaine des courses Tamarack d\u2019Ottawa de 2015, je vous montrerai les \u00e9tapes que vous devez suivre pour vous constituer un \u00ab\u00a0budget \u00e9nergie\u00a0\u00bb. Nous parlerons \u00e9galement de la fa\u00e7on d\u2019adapter ce budget \u00e9nergie aux modifications de votre plan d\u2019entra\u00eenement en vue d\u2019optimiser la performance et la r\u00e9cup\u00e9ration\u00a0: on appelle ce concept la p\u00e9riodisation de la nutrition.<\/p>\n<div id=\"attachment_1901\" style=\"width: 886px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2014\/07\/2014_Canada_Day_Road_Race_26-e1411050487767.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1901\" class=\"wp-image-1901 size-full\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2014\/07\/2014_Canada_Day_Road_Race_26-e1411050487767.jpg\" alt=\"Volunteers set up water station\" width=\"876\" height=\"657\" \/><\/a><p id=\"caption-attachment-1901\" class=\"wp-caption-text\">Installation du poste de ravitaillement en eau pour la Course sur la route de la journ\u00e9e du Canada Banque Scotia de 2014<\/p><\/div>\n<p>Pour l\u2019instant, voici trois trucs simples que vous pouvez mettre en pratique toute l\u2019ann\u00e9e\u00a0:<\/p>\n<ol>\n<li><strong>Mangez davantage de l\u00e9gumes.<\/strong> Ajoutez chaque jour \u00e0 votre alimentation une tasse (environ 250\u00a0ml) de l\u00e9gumes verts \u00e0 feuilles comme du brocoli, du chou fris\u00e9, des \u00e9pinards, des bettes \u00e0 cardes ou des feuilles de betteraves et \u00bd\u00a0tasse (environ 125\u00a0ml) de l\u00e9gumes rouge orang\u00e9 comme des courges, des poivrons, des patates douces ou des carottes.<\/li>\n<li><strong>Pour refaire le plein d\u2019\u00e9nergie, le plus t\u00f4t est le mieux.<\/strong> Consommez de l\u2019eau, de petites portions de glucides et des aliments riches en prot\u00e9ines (par exemple, 125\u00a0ml de yogourt grec pour une coureuse de petite stature) d\u00e8s que possible apr\u00e8s l\u2019exercice pour optimiser leur absorption et leur assimilation.<\/li>\n<li><strong>N\u2019oubliez pas les acides gras om\u00e9ga\u20113.<\/strong> R\u00e9tablissez votre \u00e9quilibre biochimique et neutralisez l\u2019inflammation post-exercice en consommant des acides gras om\u00e9ga\u20113 trois fois par semaine (par exemple, 60 \u00e0 90\u00a0grammes de poisson gras comme le saumon).<\/li>\n<\/ol>\n<p>Si vous souhaitez avoir un plan de nutrition complet ou un compl\u00e9ment d\u2019information sur la nutrition adapt\u00e9e \u00e0 l\u2019entra\u00eenement, vous gagnerez \u00e0 consulter un di\u00e9t\u00e9tiste autoris\u00e9 qui se sp\u00e9cialise dans la nutrition des athl\u00e8tes d\u2019endurance ou \u00e0 suivre l\u2019un des <a href=\"http:\/\/www.peakperformance.ca\/workshops\/index.php\">ateliers propos\u00e9s<\/a> \u00e0 Peak Performance.<\/p>\n<p>Au plaisir de vous revoir le mois prochain. Nous parlerons alors de la fa\u00e7on de se constituer un \u00ab\u00a0budget \u00e9nergie\u00a0\u00bb.<\/p>\n<p><strong>Au sujet de Beth Mansfield<\/strong><br \/>\n<em>Elizabeth (Beth) Mansfield, Ph.\u00a0D., est di\u00e9t\u00e9tiste autoris\u00e9e, sp\u00e9cialiste de la nutrition des athl\u00e8tes et physiologiste de l\u2019exercice certifi\u00e9e \u00e0 <a title=\"Peak Performance Ottawa\" href=\"http:\/\/www.peakperformance.ca\" target=\"_blank\">Peak Performance<\/a>, \u00e0 Ottawa. Elle \u00e9duque les athl\u00e8tes canadiens en mati\u00e8re de nutrition ax\u00e9e sur la sant\u00e9 et la performance.<\/em><\/p>\n<p>Copyright \u00a9 2014 Peak Performance. Tous droits r\u00e9serv\u00e9s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a9 Elizabeth (Beth) Mansfield, PhD, Peak Performance, Ottawa, ON Nous nous entra\u00eenons dans le but [&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":[28],"tags":[],"class_list":["post-3406","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rechargez votre corps en \u00e9nergie : l\u2019ABC de la nutrition adapt\u00e9e \u00e0 la course - 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\/abc-de-la-nutrition-adaptee-a-la-course\/\" \/>\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\\\/abc-de-la-nutrition-adaptee-a-la-course\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/abc-de-la-nutrition-adaptee-a-la-course\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"Rechargez votre corps en \u00e9nergie : l\u2019ABC de la nutrition adapt\u00e9e \u00e0 la course\",\"datePublished\":\"2014-09-18T20:35:01+00:00\",\"dateModified\":\"2014-09-22T01:31:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/abc-de-la-nutrition-adaptee-a-la-course\\\/\"},\"wordCount\":826,\"articleSection\":[\"Recettes de course\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/abc-de-la-nutrition-adaptee-a-la-course\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/abc-de-la-nutrition-adaptee-a-la-course\\\/\",\"name\":\"Rechargez votre corps en \u00e9nergie : l\u2019ABC de la nutrition adapt\u00e9e \u00e0 la course - 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