{"id":847,"date":"2014-05-03T16:54:32","date_gmt":"2014-05-03T20:54:32","guid":{"rendered":"http:\/\/www.runottawa.ca\/five-tips-race-day-fueling-2\/"},"modified":"2014-07-15T09:51:41","modified_gmt":"2014-07-15T13:51:41","slug":"five-tips-race-day-fueling","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/five-tips-race-day-fueling\/","title":{"rendered":"Cinq conseils pour l\u2019alimentation le jour de la course"},"content":{"rendered":"<p>Ce n\u2019est pas un secret que les facteurs de succ\u00e8s les plus critiques d\u2019une excellente journ\u00e9e de course\u2014particuli\u00e8rement sur les longues distances\u2014c\u2019est d\u2019avoir la bonne quantit\u00e9 d\u2019hydratation et de nourriture pour vous maintenir aller. Et la Fin de semaine des courses Tamarack d\u2019Ottawa a un programme de premi\u00e8re classe pour distribuer cette sorte de soutien \u00e0 l\u2019hydratation et \u00e0 l\u2019alimentation.<\/p>\n<ul>\n<li style=\"color: #000000;\"><a href=\"https:\/\/www.runottawa.ca\/fr\/weekend\/runners-information\/#hydro\"> Renseignements sur les postes d\u2019eau et d\u2019alimentation<\/a><\/li>\n<li style=\"color: #000000;\"><a href=\"https:\/\/www.runottawa.ca\/fr\/media\/newsletter\/december2013\/interview\/#one\"> Entrevue avec notre coordonnateur des postes d\u2019eau<\/a> (y compris des conseils de navigation des postes d\u2019eau et \u00e7a va vous donner envie de donner un gros \u00ab high-five \u00bb \u00e0 tous nos b\u00e9n\u00e9voles !)<\/li>\n<\/ul>\n<p style=\"clear: both;\">Mais, m\u00eame avec tout ce soutien sur le parcours, vous avez besoin d\u2019un plan pour savoir comment vous en servir. Voici cinq conseils de Beth Mansfield, Ph.D., sur l\u2019alimentation pour la grande course :<\/p>\n<ol>\n<li style=\"color: #000000;\">Quel que soit votre plan d\u2019alimentation ou d\u2019hydratation, il aurait d\u00fb \u00eatre fait en entra\u00eenement pour le mettre \u00e0 l\u2019essai \u00e0 l\u2019avance. Utilisez votre repas \u00e9prouv\u00e9 et fiable d\u2019avant la course pour commencer votre journ\u00e9e.<\/li>\n<li style=\"color: #000000;\">Consommez des aliments riches en glucides de 3 \u00e0 4 heures avant la course pour vous assurer d\u2019avoir restaur\u00e9 le glycog\u00e8ne du foie apr\u00e8s votre jeune nocturne. Les glucides \u00e0 faible indice glyc\u00e9mique sont un excellent choix pour les aliments et les liquides d\u2019avant la course. Les glucides \u00e0 faible indice glyc\u00e9mique sont notamment, les flocons de ma\u00efs, le yogourt faible en gras, le lait faible en gras, des tranches de pommes, du jus de tomate, les p\u00e2tes, les lentilles et le houmous.<\/li>\n<li style=\"color: #000000;\">La nervosit\u00e9 d\u2019avant la course peut consommer du sucre. Pendant que vous attendez dans l\u2019aire de d\u00e9part, maintenez votre glyc\u00e9mie au maximum en apportant une petite collation riche en glucides facile \u00e0 dig\u00e9rer.<\/li>\n<li style=\"color: #000000;\">Pendant la course, la plupart des coureurs devraient viser absorber de 30 \u00e0 60 grammes de glucides \u00e0 l\u2019heure. En consommer plus peut mener \u00e0 des troubles gastrointestinaux. Les Power Gels (disponibles au marathon et au demi-marathon) contiennent 27 g de glucides par paquet et sont faciles \u00e0 manger. Toutefois, les gels sont des glucides concentr\u00e9s et devraient \u00eatre accompagn\u00e9s d\u2019eau et consomm\u00e9s lentement au long de la course.<\/li>\n<li style=\"color: #000000;\">Cette ann\u00e9e, il y aura des tranches d\u2019oranges et des morceaux de bananes sur le parcours du marathon. Si vous avez utilis\u00e9 des aliments solides dans votre entra\u00eenement, allez-y, servez-vous ! Si vous n\u2019\u00eates pas habitu\u00e9 \u00e0 prendre des aliments solides pendant la course, essayez d\u2019attraper une tranche d\u2019orange, d\u2019en sucer le jus, que vous ferez passer avec de l\u2019eau.<\/li>\n<\/ol>\n<p>Elizabeth (Beth) Mansfield, PhD, RD est nutritionniste agr\u00e9\u00e9e, sp\u00e9cialiste de la nutrition sportive et physiologiste de l&rsquo;exercice certifi\u00e9e chez <a href=\"http:\/\/www.peakperformance.ca\/\">Peak Performance<\/a> \u00e0 Ottawa. Beth \u00e9duque les athl\u00e8tes canadiens sur la nutrition sportive pour la sant\u00e9 et la performance.<\/p>\n<p><em>Copyright \u00a9 2014 Peak Performance. Tous droits reserves.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce n\u2019est pas un secret que les facteurs de succ\u00e8s les plus critiques d\u2019une excellente [&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-847","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cinq conseils pour l\u2019alimentation le jour de 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\/five-tips-race-day-fueling\/\" \/>\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=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/five-tips-race-day-fueling\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/five-tips-race-day-fueling\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"Cinq conseils pour l\u2019alimentation le jour de la course\",\"datePublished\":\"2014-05-03T20:54:32+00:00\",\"dateModified\":\"2014-07-15T13:51:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/five-tips-race-day-fueling\\\/\"},\"wordCount\":506,\"articleSection\":[\"Recettes de course\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/five-tips-race-day-fueling\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/five-tips-race-day-fueling\\\/\",\"name\":\"Cinq conseils pour l\u2019alimentation le jour de la course - 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