casse de fibre

 

Casse de fibre

La casse de fibres
Renforcer vos fibres musculaires !!!

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Attention casser de la fibre musculaire ce n'est pas casser du muscle !!
Le risque est non négligeable de casser des fibres ... en se cassant tout court !!
oups ....

La casse de fibre va consister, par un travail spécifique, à provoquer de minuscules déchirures sur les membranes (aponévroses) de quelques fibres musculaires

Dans un second temps, avec la mise en place d'une surcompensation on va reconstruire les fibres cassées en fibres plus fortes et plus résistantes par des membranes (aponévroses) renforcées .
Ce renforcement permettra de mieux résister aux vibrations dues aux chocs à répétition.

Il est indispensable de laisser l'organisme reprendre son souffle pendant 48 à 72h après une séance comme celle-ci.
Durant cette période de régénération il est vraiment déconseillé d'effectuer une séance à nouveau traumatisante pour les fibres.

Recourir en fortes intensités sur des grosses courbatures, c’est prendre le risque de voir les microdéchirures anodines s'accentuer jusqu'à une vraie blessure grave : la déchirure musculaire !

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En pratique ...

Plus la sortie sera intense (avec de nombreux chocs ou des sauts de marches) plus le nombres de myofibrilles détériorées sera important

Un exemple de séance :
Descendre un sentier très raide avec 0 à 8 répétitions de 1' comprenant :
30 '' en course très rapide suivi par 30'' en bonds "kangourou" ,
récup entre 2' marche tranquille

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Importance de l'apport en BCAA après une séance de casse de fibre

Tout comme une plante pousse avec des oligoéléments fournis par l’eau et la terre, nos fibres musculaires se développent avec des protéines !

Lors de la multiplication de mouvements excentriques répétés des centaines de fois la dégradation importante des fibres musculaires va se traduire par une inévitable destruction des protéines dites contractiles indispensables aux qualités fonctionnelles du muscle.

Lors d'une séance de casse de fibres une part très importante des BCAA est transformée par les muscles pour former de l'alanine, substrat principal de synthèse du glycogène dans le foie ( la néoglucogenèse hépatique pour les intimes).
Si la séance a été longue et très cassante la concentration en BCAA deviendra très faible, et le muscle se "détruira" pour fournir de l'analine.

Il est essentiel de renforcer en BCAA côté diététique dès les premières heures après la séance de casse de fibre .
Cela étant il faut savoir raison garder ce n'est pas une séance de 30 minutes de casse de fibre par semaine qui va nécessiter une supplémentation en BCAA...

Une alimentation équilibrée suffisamment riche en acides aminés sera le plus souvent suffisante ( exemple : 80 à 100g de poudre de crème sport déjeuner maison riche en amande )

Ne pas oublier non plus que la dégradation des BCAA est étroitement liée à la présence ou non des glucides, une présence suffisante et régulière de glucide (en particulier au cours d'un ultra) va permettre de limiter considérablement l'oxydation des acides aminées...
Enfin on s'accorde à dire que la quantité de BCAA ingérée devra en tout état de cause être de l’ordre du gramme par heure... et pas au delà !

Ainsi une composition à 2 g de protéine dont 1 g de BCAA me semble tout à fait interessante... au delà... comme pour beaucoup de supplémentation en excès... cela va être aux reins de faire le boulot et à l'urine d'achever la basse besogne du trop plein inutile...

Eh oui la surconsommation de protéines peut-être rapidement atteinte si on commence à attaquer la prise de poudre de perlimpinpin qui permettront juste de causer quelques dégâts collatéraux au sein du système rénal !

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Le rôle des vitamines antioxydants :

Les vitamines antioxydants ont un rôle indispensable !
Si un exercice excentrique va "casser" de la fibre il va aussi libérer des radicaux libres qui sont des molécules incomplètes avides de liaisons qui vont avoir la fâcheuse tendance de se coller à toutes les copines qui passent en perturbant leur fonction…

Les vitamine E et C vont avoir un rôle "d’aspirateurs" (si j’ose m’exprimer ainsi) en captant ces radicaux libres pour les détruire
les apports en vitamines du groupes B ( B2, B6 et B12) vont également faciliter l'assimilation des acides aminés et renforce la synthèse protéique (le germe de blé est en ce sens un excellent apport en complément).
Le sélénium est également un excellent capteur de radicaux libres.

 

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bibliographie sur le sujet 

>  FERRANDO et Williams (1995) 
Oral branched-chain amino acids decrease whole-body proteolysis.
édition:  revue JPEN J Parenter Enteral Nutr. 
 
Cette étude atteste qu'une prise de BCAA , en dehors de l'action de  l'insuline, va inhiber la dégradation des protéines (musculaires) .
Elle montre également que les BCAA peuvent  stimuler la sécrétion hormonale, et notamment l'hormone de croissance.


>> BLOMSTRAND et NEWSHOLME  (1992) 
"Effect of branched-chain amino acid supplementation on the exercise-induced change in aromatic amino acid concentration in human muscle."
édition : Acta Physiol Scand.
 
Ces  chercheurs suédois ont étudié les effets de   10 grammes de BCAA sur des marathoniens (étude  conduite en double aveugle avec  groupe placebo )  
Ils ont constaté que dans le groupe placebo, les 42 km du  marathon  avaient pour conséquence  une augmentation du taux plasmatique de tyrosine et de phénylalanine . Ces deux acides aminés ne pouvant pas être métabolisés par le muscle squelettique, l'augmentation observée  permet de déduire   une  dégradation du muscle .
A l'inverse il est donc assez raisonnable de se dire que cette administration de BCAA pendant le marathon a prévenu  cette   dégradation constaté chez le groupe placebo 
 
 

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