{"id":376,"date":"2008-05-08T07:16:31","date_gmt":"2008-05-08T06:16:31","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/2008\/05\/08\/manger-avant-une-course\/"},"modified":"2019-10-25T09:58:20","modified_gmt":"2019-10-25T08:58:20","slug":"manger-avant-une-course","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html","title":{"rendered":"Manger avant une course"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"768\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-1024x768.jpg\" alt=\"\" class=\"wp-image-36557\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-1024x768.jpg 1024w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-300x225.jpg 300w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-150x112.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-620x465.jpg 620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<p>Aujourd&rsquo;hui, je pars courir <a href=\"https:\/\/www.wanarun.net\/carte\/519\/les-20-km-de-madine-lamarche-en-wo-e.html\">les 20 km de Madine<\/a>. Une course importante pour moi, car c&rsquo;est la course qui m&rsquo;a fait d\u00e9couvrir le fond (il y a 5 ans d\u00e9j\u00e0). En passant la ligne d&rsquo;arriv\u00e9e ce jour l\u00e0, je m&rsquo;\u00e9tais promis de ne jamais recommencer&#8230;.<\/p>\n<p>Comme je me suis reveill\u00e9 un peu plut\u00f4t que pr\u00e9vu, j&rsquo;ai pens\u00e9 qu&rsquo;il sera int\u00e9ressant d&rsquo;\u00e9crire un article sur la nutrition avant la course.<\/p>\n<p>L&rsquo;alimentation peut avoir un r\u00f4le d\u00e9terminant le jour de la course. Bien s\u00fbr, votre petit d\u00e9jeuner du jour J est important mais les quelques jours avant sont tout aussi important.<\/p>\n<p>Les jours pr\u00e9c\u00e9dents la course, il faut :<\/p>\n<ul>\n<li>augmenter les prot\u00e9ines pour assurer le remplacement des fibres musculaires endommag\u00e9 pendant la course. les aliments conseill\u00e9s : volaille, poisson, viande maigre, foie&#8230;<\/li>\n<li>veiller \u00e0 un apport de glucides, pour cela on consomme des f\u00e9culents : riz, p\u00e2tes, semoule, l\u00e9gumes secs, pommes de terre&#8230;<\/li>\n<li>eviter les graisses de type graisses cuites, aliments gras, fritures,&#8230; Il vaut mieux mettre de l&rsquo;huile d&rsquo;olive ou de colza<\/li>\n<\/ul>\n<p>Le petit d\u00e9jeuner du jour J (\u00e0 prendre entre 3 et 4 heures avant l&rsquo;\u00e9preuve) doit contenir :<\/p>\n<ul>\n<li>Pain et c\u00e9r\u00e9ales<\/li>\n<li>jus de fruits (pas de fruits directement ou alors uniquement des bananes)<\/li>\n<li>gateau de riz ou gateau de semoule<\/li>\n<li>Compote, confiture ou miel (\u00e9vitez le Nutella c&rsquo;est un peu gras)<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"manger avant une course\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Aujourd&rsquo;hui, je pars courir les 20 km de Madine. Une course importante pour moi, car c&rsquo;est la course qui m&rsquo;a fait d\u00e9couvrir le fond (il y a 5 ans d\u00e9j\u00e0). En passant la ligne d&rsquo;arriv\u00e9e ce jour l\u00e0, je m&rsquo;\u00e9tais promis de ne jamais recommencer&#8230;. Comme je me suis reveill\u00e9 un peu plut\u00f4t que pr\u00e9vu, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":36557,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[8601],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Manger avant une course<\/title>\n<meta name=\"description\" content=\"Aujourd&#039;hui, je pars courir les 20 km de Madine. 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Une course importante pour moi, car c&#039;est la course qui m&#039;a fait d\u00e9couvrir le fond (il y a 5 ans d\u00e9j\u00e0).\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html\" \/>\n<meta property=\"og:site_name\" content=\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wanarun\/\" \/>\n<meta property=\"article:published_time\" content=\"2008-05-08T06:16:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-10-25T08:58:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"3264\" \/>\n\t<meta property=\"og:image:height\" content=\"2448\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Manu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\",\"name\":\"Wanarun\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/wanarunnet\/\",\"https:\/\/www.youtube.com\/user\/wanarunnet\",\"https:\/\/www.facebook.com\/wanarun\/\",\"https:\/\/twitter.com\/wanarun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"width\":1196,\"height\":1082,\"caption\":\"Wanarun\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"name\":\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\",\"description\":\"Informations, remarques, avis, conseils sur la course \u00e0 pied.\",\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html#primaryimage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/01\/recette-pain-sportifs.jpg\",\"width\":3264,\"height\":2448,\"caption\":\"manger avant une course\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html\",\"name\":\"Manger avant une course\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/manger-avant-une-course-376.html#primaryimage\"},\"datePublished\":\"2008-05-08T06:16:31+00:00\",\"dateModified\":\"2019-10-25T08:58:20+00:00\",\"description\":\"Aujourd'hui, je pars courir les 20 km de Madine. 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