Nutrition et sport d’endurance
Bien plus que des suppléments!
Pour plusieurs sportifs, le concept de nutrition sportive se résume bien souvent à prendre un lait au chocolat après un gros entraînement et manger beaucoup de glucides la veille d’une compétition importante. Toutefois, l’étendue des possibilités en nutrition sportive est bien plus vaste que cela. En fait, l’alimentation que vous adoptez au quotidien est susceptible d’influencer la qualité de vos entraînements et ultimement votre performance. Ainsi, si vous vous entraînez en vue d’une épreuve d’endurance, tel qu’un demi-marathon, un marathon, une course en sentier (trail), un triathlon ou un Ironman, certaines notions de périodisation de votre alimentation en fonction de vos phases d’entraînement sont de mise. Il devient toutefois facile de s’y perdre dans la panoplie d’informations disponibles dans ce domaine. Voici donc quelques lignes directrices pour partir du bon pied!
Qu’est-ce que la périodisation de mon alimentation?
D’un point de vue global, la périodisation de l’alimentation signifie tout simplement d’adapter vos apports alimentaires et énergétiques en fonction de la dépense encourue par votre entraînement. Puisque votre préparation physique suit normalement un plan qui alterne entre des phases d’intensité et de volume variables, il est important de faire correspondre vos apports alimentaires en fonction des besoins induits par le type d’entraînements que vous réalisez. L’apport calorique devra ainsi être augmenté ou diminué selon les objectifs de chacune de vos phases d’entraînement. Étant donné que votre corps utilise comme principal carburant les glucides, il est important que la place que ceux-ci occupent dans votre alimentation soit également adaptée à votre niveau d’entraînement.
Nutrition et sport: savoir s’adapter!
Lorsque vous êtes dans une phase d’entraînement à volume élevé, les apports en glucides devraient être augmentés afin de combler la demande énergétique du corps. On peut facilement viser un 8 à 10 grammes de glucides par kilogramme de poids corporel par jour durant une telle période d’entraînement. Dans la pratique, la moitié de votre assiette aux repas devrait être occupée par des féculents tels que du riz, des pâtes, du pain ou des pommes de terre. N’hésitez pas à ajouter des collations entre les repas, en priorisant les fruits et les produits céréaliers.
À l’inverse, lorsque la charge d’entraînement diminue et devient plus spécifique, ou encore en début de saison lorsque le volume d’entraînement est plus bas, vos apports en glucides devraient être plus modérés. On peut ainsi viser quotidiennement un 5 à 7 grammes de glucides par kilogramme de poids corporel. Dans l’assiette, comblez le quart ou le tiers de votre portion sous forme de féculents. Pour les collations, choisissez une petite portion de glucides que vous accompagnerez d’une source de protéines comme un fromage ou un yogourt. Veillez à modérer les portions en respectant votre signal de faim et de satiété.
La périodisation au quotidien, c’est aussi important!
D’un point de vue plus spécifique, la périodisation de votre alimentation permet également d’optimiser le niveau d’énergie à l’entraînement. Ce faisant, il est important de bien structurer votre journée de manière à avoir suffisamment de carburant pour rencontrer les objectifs de votre séance d’entraînement, tout en assurant une récupération adéquate suite à celle-ci. Pour ce faire, il est important de savoir quoi manger et surtout quand le manger!
Conseils pratiques
Avant l’effort: Le repas ou la collation que vous prenez avant votre entraînement devrait vous fournir une bonne dose d’énergie, c’est-à-dire, principalement des glucides. Veillez également à choisir des aliments faciles à digérer. Pour cela, évitez les portions trop généreuses de légumes crus et de grains entiers. Afin d’éviter les inconforts digestifs, pensez également à vous laisser suffisamment de temps pour digérer. Comptez au moins 2 heures pour la digestion d’un repas et 30 minutes pour la digestion d’une petite collation.
Après l’effort: La collation post entraînement n’est pas nécessaire en tout temps. Si vous avez eu un petit entraînement et que vous ne ressentez pas la faim, inutile de prendre une collation. Celle-ci devient toutefois importante lorsque vous recherchez une récupération rapide entre deux séances d’entraînement ou lorsque votre effort à complètement épuisé vos réserves. Si aucun repas n’est prévu après votre entrainement, optez donc pour une collation fournissant une bonne proportion de glucides et un peu de protéines. Un bol de yogourt grec et de céréales, du fromage maigre et des craquelins ou encore un smoothie à base de lait et de fruits sont des options gagnantes.
Il existe plusieurs stratégies nutritionnelles qui vous aideront à maximiser vos performances selon les habitudes alimentaires que vous adopterez durant votre préparation physique en vue d’une compétition. Quelques principes de base en périodisation font notamment partie de ces stratégies. Avec une bonne gestion de vos apports énergétiques, vous réaliserez certainement qu’il est plus facile de bien performer à l’entraînement et en compétition.
Article par Isabelle Morin, nutritionniste du sport
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