quel sucre après la course ?
On entend souvent parler de la nécessité d'apporter à l'organisme des sucres après l'effort pour faciliter la récupération
Vrai ou faux ????
Vrai : si on parle de sucre à index glycémique modéré et si on appréhende la récupération du côté de "l’énergétique" : après un effort de longue durée intense , les réserves de glycogène sont effectivement très faibles et il convient de recharger le stock pour repartir vers de nouveaux efforts
Faux : si on parle de sucre à index glycémique élevé et si considère la récupération en terme de nécessité de réduite les inflammations et le stress oxydatif lesquels seront précisemment réduit ...en limitant les apports en glucides !
Recharger en glucide avec des aliments à index glycémique modéré
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 consomme aussi le plus vite.
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
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 !
Un excès de sucre peut renforcer la fatigue !
Avec des apports excessifs de sucre le risque de forte fermentation est bien réel. Cette fermentation n’est pas anodine , outre les désagréables flatulences et possible diarrhéees etlle va favoriser l'inflammation .....
Par ailleurs, limiter les apports en sucre à index glycémique élevé permettra de maintenir une insuline basse qui va optimiser la réparation cellulaire via l’hormone de croissance (GH)
Eh oui personne ceux qui prone la consommation à tout va de sucre à fort index glycémique ( que l'on appelle elcore parfois à tord "sucre rapide") oublient de dire qu' un aliment à fort index glycémique fera diminuer la production de GH, alors que maintenir une faible production d'insuline la favorise.
Bref rappel sur le rôle de l'insuline : l’insuline est l’hormone qui est sécrétée par le pancréas immédiatement après l’ingestion de produits sucrés (glucides) pour permettre l’utilisation du glucose par les cellules et éviter que le sucre ne reste trop dans le sang.
Plus un aliment a un Index Glycémique élevé, plus il fait monter la glycémie et plus de l'insuline sera libérée.
Ne pas oublier les protéines , la recharge en acides aminés et celles en sels minéraux et vitamines
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 chocs à répétitons d'une longue compétition d'endurance provoque à l'intestin du sportif un stress important.
- Il est nécesssaire de se rappeler que pendant l'effort, l'irrigation prioritaire des muscles va imposer une réduction du volume de sange arrivant dans le tube digestif de sang.
- Dès la ligne d'arrivée franchie le retour massif du sang provoquera une destruction des cellules superficielles de la paroi intestinale. L'intestin devient alors perméable, ce qui va conduire à une perte de sels minéraux non négligeable.
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).
En pratique que manger juste après l'arrivée ?
le coktail adapté semble celui-ci : glucide à index glycémique modéré + acides aminés + sels minéraux et vitamines
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 : 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) , une cueillère à café de miel et deux cuillères à soupe de poudre d 'amande ou de noisettes
Pour une belle pomme on a 20g de glucides environ avec 50% en index glycémique élevé en saccharose pour l'essentie + 50% en index glycémique bas avec du fructose
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.
Commentaires (81)
1. 11/06/2014
Bonsoir Mr Roche,
Article encore très intéressant !!!
Vous parlez de sucre à IG modéré dès l'arrivée d'une course, pourquoi voit on autant de coureurs prendre la fameuse canette "magique" rouge et blanche ?
De plus l'apport protéique doit donc se concentrer dans les deux à quatre heures, dès la fin de l'exercice, alors quand doit on prendre votre cocktail ?
Encore merci pour votre patience.
Je vous remercie par avance.
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