froid et calories

Froid et calories

 

Dépense énergétique et froid

Dès les premiers froids revient comme un refrain la question suivante :
"Est-ce que le corps consomme vraiment plus de calories quand il fait froid ?"
that is the question !!!!!

On entend souvent dire qu'avec le froid il faut manger plus car la dépense énergétique est beaucoup plus grande ...

Attention quand même ... il faut rester nuancé !!

Très souvent en hiver on roule, on ski, on court avec des tenues qui maintiennent le corps à une température modérée .....
Du coup le surplus de dépenses énergétiques du à la stimulation de la thermogenèse est quand même très modéré voir parfois nul !

*****************
>>>>>
La thermogenèse :

rappel :
la thermogenèse est un mécanisme de production de chaleur et de thermorégulation de notre organisme .
Cette production de chaleur se met en place avec notre stock d' acides gras qui vont créer cette chaleur métabolique en réponse à l'exposition au froid .

*****************
>>>>>
Des graisses et non des sucres !!
Ce n'est donc pas avec un apport direct u en glucide (peu importe son IG d'ailleurs....) que l'on va favoriser cette thermogénèse ....mais bien uniquement avec son stock de triglycérides ....
Voilà pourquoi il n'est pas rare de voir des compétiteurs prendre du gras l'hiver par des excès inutiles d'apports en glucides....

*****************
>>>>>
le café : un allié !!
Eh oui la caféine du café ou épigallocatéchine gallate (plus simplement EGCG) du thé vert stimulent de façon importante le métabolisme basal.
ils dissocient les lipides, libérant les acides gras qui seront ainsi plus facilement brûlés.

Comme d'habitude je ne vous sors pas cette info de mon chapeau mais de nombreuses études dont celle de Kao (2008) qui concluent que la consommation de café ou thé vert induit une perte de poids en stimulant la thermogenèse.

La dépense énergétique provoquée par des tasses de café semble dépendre de la dose de caféine absorbée.

Une étude suisse de Dulloo prof à l'université de Friebourg montre qu'en donnant chaque jour de 100 à 450 mg de caféine à des obèses on augmente leur thermogenèse de 4 à 16 %...pas franchement négligeable !!

Par contre, le café décaféiné ne semble pas augmenter la thermogenèse, indiquant que c'est bien la caféine qui est responsable de cet effet.

*****************
>>>>>
Thé et caféine : parfois des vrais jumeaux !!

Contrairement à certaines idées reçues, le thé contient bel et bien de la caféine !

La théine dont parlent parfois certaines personnes est en fait la même molécule que celle du café. La seule différence que l'on peut observer est la variation de diffusion de la caféine dans le corps.

La caféine du café est assimilée très rapidement (entre 2 et 3 heures après l'ingestion) et pendant une courte durée alors que la caféine du thé est diffusée plus lentement et plus longuement (jusqu'à 6 heures après).

*****************
>>>>>
Caféine et sport ; plus d'infos ici :

http://www.diet-sport-coach.com/pages/content/info-sante-dieteitqu/sport-et-cafeine.html

*****************
>>>>> 

source :

> Dulloo, A.G. (1999)
"Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. "
édition : American Journal of Clinical Nutrition [/i]

> Kao Y. (2008 )
"Modulation of endocrine systems and food intake by green tea epigallocatechin gallate. "
édition : clinical nutrition journal , volume 27

> Ranchordas (2011)
Effects of carbohydrate and caffeine co-ingestion on a reliable simulated soccer-specific protocol
éditon : BrJ Sport ( http://bjsm.bmj.com/content/45/15/A5.3.abstract)

> M Tuntawiroon
"Dose-dependent inhibitory effect of phenolic compounds in foods on nonheme-iron absorption in men"
édition "The American Journal of Clinical Nutrition"

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