{"id":63968,"date":"2019-02-05T15:28:42","date_gmt":"2019-02-05T14:28:42","guid":{"rendered":"https:\/\/www.wanarun.net\/blog\/?p=63968"},"modified":"2019-10-17T13:30:34","modified_gmt":"2019-10-17T12:30:34","slug":"proteines-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/proteines-course-a-pied-63968.html","title":{"rendered":"Prot\u00e9ines, course \u00e0 pied et endurance"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Je suis un tr\u00e8s mauvais \u00e9l\u00e8ve en terme de nutrition. Il faut avouer que pour moi la nourriture est synonyme de plaisir, de moments partag\u00e9s et de festivit\u00e9. Mais depuis l’an dernier, j’essaye d’\u00eatre un peu plus s\u00e9rieux et de comprendre ce qu’il y a dans mon assiette pour optimiser mes performances (sans tomber dans les extr\u00eames non plus).<\/p>\n\n\n\n

A quoi servent les prot\u00e9ines en course \u00e0 pied ? <\/h2>\n\n\n\n

La course \u00e0 pied, \u00e0 cause des chocs r\u00e9p\u00e9t\u00e9s avec le sol, a tendance \u00e0 d\u00e9truire les fibres musculaires. Pour assurer la reconstruction de ces fibres musculaires, il faut avoir une apport en prot\u00e9ines plus important qu’une personne qui ne pratique pas. <\/p>\n\n\n\n

On parle g\u00e9n\u00e9ralement de prot\u00e9ines mais les acides amin\u00e9s contenus sont tout aussi importantes. Il existe plusieurs types d’acides amin\u00e9s certaines sont essentiels, d’autres moins. Certains sont produits par notre corps et d’autres sont pr\u00e9sents dans la nourriture. Les aliments que l’on mange sont autant de sources de prot\u00e9ines n\u00e9cessaires \u00e0 notre corps pour pratiquer la course \u00e0 pied.<\/p>\n\n\n\n

Il faut donc surveiller son apport en prot\u00e9ines pour s’assurer une bonne reconstruction musculaire afin de bien supporter les p\u00e9riodes d’entrainement<\/a> longues et intensives comme la pr\u00e9paration d’un marathon.<\/p>\n\n\n\n

Les diff\u00e9rentes sources de prot\u00e9ines<\/h2>\n\n\n\n

En fonction de votre r\u00e9gime, vous pouvez trouver des prot\u00e9ines dans de nombreux aliments. Il ne sert \u00e0 rien de manger trop de prot\u00e9ines car le corps ne les stocke pas. Le surplus est rejet\u00e9. <\/p>\n\n\n\n

La majorit\u00e9 des sources de prot\u00e9ines sont d’origine animale : viande, poisson, oeufs, lait (et ses d\u00e9riv\u00e9s : yaourt, fromage,…). <\/p>\n\n\n\n

Mais contrairement \u00e0 ce que certaines croyances v\u00e9hiculent, il existe de nombreuses sources de prot\u00e9ines d’origine v\u00e9g\u00e9tale : soja, tofu mais aussi les l\u00e9gumineux comme les pois chiches mais aussi les fruits \u00e0 coque (les noix, les noisettes, les pistaches,…). <\/p>\n\n\n\n

\u00a0Compl\u00e9ments en prot\u00e9ines<\/h2>\n\n\n\n

L’apport en prot\u00e9ines d’un sportif doit \u00eatre sup\u00e9rieur de 50 \u00e0 100% \u00e0 un sujet de m\u00eame corpulence s\u00e9dentaire. Un sujet s\u00e9dentaire a besoin de 0.8 g\/ kg \/ jour de prot\u00e9ines alors qu’on estime qu’un sportif a besoin de 1,2 g \u00e0 1,7 g \/ kg \/ jour. Il peut alors \u00eatre pertinent de prendre des compl\u00e9ments en prot\u00e9ines.<\/p>\n\n\n\n

Si les prot\u00e9ines en poudre \u00e9taient r\u00e9serv\u00e9es auparavant \u00e0 la prise de masse musculaire pour les athl\u00e8tes de body building. L’offre \u00e9volue et elle est de plus en plus orient\u00e9e vers la reconstruction musculaire apr\u00e8s l’effort.<\/p>\n\n\n\n

La plupart des offres de prot\u00e9ines sont bas\u00e9es sur les prot\u00e9ines du lait. Mais le v\u00e9ganisme prenant de l’ampleur, des offres apparaissent en se basant sur des prot\u00e9ines v\u00e9g\u00e9tales.<\/p>\n\n\n\n

Apurna propose des prot\u00e9ines v\u00e9g\u00e9tales, faible en mati\u00e8res grasses et sans sucre, sur la base du soja, du quinoa et du pois. <\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Je suis un tr\u00e8s mauvais \u00e9l\u00e8ve en terme de nutrition. Il faut avouer que pour moi la nourriture est synonyme de plaisir, de moments partag\u00e9s et de festivit\u00e9. Mais depuis l’an dernier, j’essaye d’\u00eatre un peu plus s\u00e9rieux et de comprendre ce qu’il y a dans mon assiette pour optimiser mes performances (sans tomber dans […]<\/p>\n","protected":false},"author":1,"featured_media":64021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[8601],"tags":[9991],"yoast_head":"\nProt\u00e9ines, course \u00e0 pied et endurance<\/title>\n<meta name=\"description\" content=\"Je suis un tr\u00e8s mauvais \u00e9l\u00e8ve en terme de nutrition. 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