la collation après entrainement

la collation  après l'entraînement

 

Un constat

Très souvent le retour d'un entrainement intense s'accompagne d'un violent désir d'ouvrir le réfrigérateur puis les placards de la cuisine pour avaler tout ce qui passe sous la main.
Sans parler de "fringale" (une expression souvent liée à un état d'hypoglycémie en course)  ce ressenti de très forte faim est assez légitime !

Il s'agit de l'organisme qui crie famine avec un double besoin de recharge :


1. Recharger en glucide pour remetttre à flot les stocks !!

La recharge en glucide va permettre de reconstituer le stock de glycogène, le carburant le plus performant à l'effort...mais celui que l'on grille aussi le plus vite et le plus intensément jusqu'à épuisement complet si besoin.
Ne pas oublier un détail qui a son importance : Le glycogène est toujours lié à l'eau :
1 g de glycogène est rattaché à 2,5 g d'eau environ.
Sans eau pas de stockage de glycogène !

Pour faire court le glycogène (stocké dans le foie et nos muscles) permet de libérer du glucose dans le sang qui va filer vers cellules de nos muscles par l'action de l’insuline qui augmente la vitesse de synthèse du glycogène (mais aussi des acides gras et des protéines) c'est aussi elle qui va permet la pénétration du glucose et des acides aminés dans les cellules musculaire.


2. Recharger en acides aminés, et BCAA en particulier


Par delà le phénomène de la forte consommation en glycogène tout effort conduit à des traumatismes sur les cellules musculaires, pour reconstruire ces fibres "mal en point" si j'ose dire, le corps a besoin d'un surplus d'acide amines… Acides aminés obtenus par la dégradation de proteines lors de la digestion…
Après un effort ce n’est donc pas des protéines globalement dont on a besoin... mais des acides aminés !

Les protéines en elles-meme n'ont pas vocation physiologiquement parlant à etre une source d'énergie pour nos muscles. Leurs rôles est principalement d'intervenir au côté des glucides qui eux ont pour mission première d'assurer l'énergie musculaire.
Alors certes les protéines fournissent des calories... cette source d'énergie n'est cependant à comparer et confondre avec la réserve en glycogène pour le muscle.

Pendant tout effort physique, ce que l’on appelle le flux de synthèse protéique est en position "stand-by" et il augmentera de nouveau dès la fin de l’effort et sur une durée de deux à quatre heures…. d'où la nécessité d'un apport protéique lors de la phase de récupération…
L'apport protéique doit donc se concentrer dans les deux à quatre heures, dès la fin de l'exercice, et à une dose maximale de 20 à 25 grammes de protéines.

Ne pas oublier que, comme pour les glucides, toutes les protéines n’ont pas la même vitesse d’absorption …Cela va être dépendant de la plus ou moins grande coagulation sous l'action des enzymes de l'estomac... Plus cette coagulation est faible plus elles sont rapidement libérées par l'estomac.
La meilleure répartition est un équilibre entre protéine de soja, protéine de petit lait et protéine animale (viande, oeuf, poisson).

 

Besoin d'une poudre miracle vendue à prix d'or ?

Pas si sûr ... !


Perso ne me sentant pas encore adepte de la secte des "whey-caséine and co" je vous propose du plus naturel, du plus gouteux, du plus économique et du plus simple...
Mais tout aussi efficace...

Option 1 :
La crème sport déjeuner maison
(80 à 100g liée avec du lait de soja ou vache)

Option 2 :
Préparer un petit sandwich de pain complet (apport en glucide) comprenant en garniture de la purée de noix de cajou ou d'amande (richesse en acides aminés), avec une tranche de jambon blanc ou viande des grisons.

Option 3 : light si le laitage est bien toléré 
4 à 5 cuillères à soupe de fromage blanc (20% de MG) avec une pomme rapée bio avec la peau (la pectine de la peau est très satiétogène) et une cueillère à café de miel
Pour une belle pomme on a 20g de glucides environ.

  • 50% en index glycémique élevé avec saccharose pour l'essentiel
  • 50% en index glycémique bas avec du fructose


Ou fromage blanc à 0% de MG enrichie avec une cueillère à soupe d'huile de colza bio (rapport optimisé oméga6 / oméga 3)... mieux sur la plan diet mais pas forcément jouable au niveau du goût... à tester...

Le lactosérum du fromage blanc de digestion rapide, apportera les acides aminés nécessaires à la récupération, et les caséines, de digestion plus lente seront un plus pour favoriser la synthèse des protéines musculaires et de ce fait réduire leur dégradation.

Pour ceux et celles qui voudraient connaître l'avis d'une nutritionniste experte sur les produits laitiers :
lire l'excellent résumé de l'intervention de Véronique Rousseau, diététicienne-nutritionniste à l' INSEP au cours du colloque "protéine et activité physique" de 2010 :
http://www.cerin.org/fileadmin/user_upload/PDF/Agenda_actualites/aliment-proteique-recuperation-lait-veronique-rousseau.pdf

Autre variante possible : avec une banane ou mieux encore une patate douce cuite avant (excellent apport en maltodextrine apport en fibre très satiétogène) voir info ici :


Dans tous les cas :

Quelque soit l'option choisie je vous conseille aussi de préparer plusieurs heures avant votre entrainement 4 pruneaux et 4 abricots (bio) secs réhydratées ; ce sera un excellent élément antioxydant tout en apportant une quantité non négligeable de potassium (ne pas oublier de boire l’eau de trempage, extrêmement riche sur le plan des oligoéléments)


Attention fruits secs : le choix du bio s'impose !

La plupart des fruits secs (abricot en particulier) que l'on trouve en grande surface sont traités à l'acide sulfurique (conservateur tout à fait performant, appelé de manière plus subtile : conservateur E220) ce qui rend le fruit extrêmement acide !
Et je ne vous parle pas des abricots secs bien moelleux qui ont été enduits d'huile "végétale" trans pour ne pas coller et sécher dans le paquet !
Un critère pour savoir si l'abricot n\'a pas été soufré à l'acide : sa couleur.
un bel abricots secs orange vif est le signe de son traitement à l'acide.
Les abricots secs non traités sont marron foncé.
Il n'est pas rare d'entendre des complaintes de compétiteurs, grand consommateurs d'abricot secs se plaindre de problèmes gastriques lors des efforts intenses... et ne plus constater ce mal lorsque cet apport en abricot sec est remplacé par des abricot bio et/ou un autre apport beaucoup moins acide...

Une option mieux que l'autre ?

    • À l'entrainement il vous suffit de varier les plaisirs en jonglant sur les formules
    • La version light fromage blanc me semble assez adaptée en phase de "sèche" après une sortie en FAT BURNING
    • Après une séance de forte charge ou une compétition la crème (option 1) passe en général mieux...

7 votes. Moyenne 4.00 sur 5.

Commentaires (95)

1. Loïc 28/12/2013

Bonjour,

Dans une journée type, avec petit déj puis sortie de 4-5 voir 6h, c'est mieux de prendre de la créme qu'une collation type yaourt avec flocons d'avoine + protéines ou encore un repas avec des pâtes notamment ?

Et ensuite le soir sachant qu'il y aura une sortie similaire, repas plutôt léger ou encore glucidiques ?

Merci d'avance

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