{"id":8731,"date":"2021-06-27T13:11:44","date_gmt":"2021-06-27T12:11:44","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8731"},"modified":"2022-02-26T02:44:26","modified_gmt":"2022-02-26T02:44:26","slug":"quoi-manger-avant-et-apres-lentrainement","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/o-que-comer-antes-e-depois-do-treino\/","title":{"rendered":"Que manger avant l&#039;entra\u00eenement ? Et apr\u00e8s l&#039;entra\u00eenement ?"},"content":{"rendered":"<h2><strong>Que manger avant et apr\u00e8s l&#039;entra\u00eenement<\/strong><\/h2>\n\n<p>&nbsp;<\/p>\n<p>Que dois-je manger avant l\u2019entra\u00eenement ?<\/p>\n<p>Et apr\u00e8s l&#039;entra\u00eenement, tu manges quoi ?<\/p>\n<p>Ce sont deux questions tr\u00e8s courantes, et nous y r\u00e9pondrons d\u00e9finitivement.<\/p>\n<h4><strong>A qui s\u2019adresse cet article ?<\/strong><\/h4>\n<p>Pour ceux qui font de l&#039;entra\u00eenement d&#039;hypertrophie, d&#039;une dur\u00e9e d&#039;environ 1h \u00e0 1h30, et qui cherchent \u00e0 gagner de la masse musculaire ou \u00e0 perdre de la graisse, tout en maintenant la masse maigre.<\/p>\n<p>Si votre objectif est de courir un marathon, cet article n&#039;est pas id\u00e9al, mais si, par contre, vous souhaitez gagner de la masse musculaire, vous \u00eates au bon endroit.<\/p>\n<h2><strong>Que manger avant l&#039;entra\u00eenement ?<\/strong><\/h2>\n<p>Commen\u00e7ons par parler du repas pr\u00e9-entra\u00eenement.<\/p>\n<p>Le repas pr\u00e9-entra\u00eenement doit \u00eatre consomm\u00e9 environ 2 heures avant de prendre les halt\u00e8res.<\/p>\n<p>Ce repas doit essentiellement \u00eatre compos\u00e9 de deux macronutriments : des prot\u00e9ines et des glucides.<\/p>\n<p>Quant aux graisses, m\u00eame s&#039;il n&#039;est pas n\u00e9cessaire de les \u00e9liminer compl\u00e8tement dans ce repas, ce n&#039;est pas le meilleur moment pour d\u00e9vorer un morceau de saumon.<\/p>\n<p>Alors, maintenant que vous savez ce qui devrait faire partie de votre repas pr\u00e9-entra\u00eenement, une question se pose.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/o-que-comer-antes-e-depois-do-treino.jpg\" alt=\"Que manger avant l&#039;entra\u00eenement\" width=\"1500\" height=\"999\" \/><\/p>\n<h2><strong>Mais quels glucides et prot\u00e9ines dois-je utiliser ?<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\">Dans votre repas pr\u00e9-entra\u00eenement, vous devez vous concentrer sur les glucides complexes et les prot\u00e9ines \u00e0 haute valeur biologique.<\/span><\/p>\n<p><strong>Les glucides<\/strong><\/p>\n<ul>\n<li>Patate douce<\/li>\n<li>Avoine<\/li>\n<li>Riz<\/li>\n<li>P\u00e2tes<\/li>\n<li>pain complet<\/li>\n<\/ul>\n<p><strong>Prot\u00e9ines<\/strong><\/p>\n<ul>\n<li>\u0152ufs<\/li>\n<li>Poitrine de poulet ou de dinde<\/li>\n<li>Thon<\/li>\n<\/ul>\n<p>Combinez un aliment de la liste des glucides avec un aliment de la liste des prot\u00e9ines et vous obtenez un bon repas avant l\u2019entra\u00eenement.<\/p>\n<p>Si vous souhaitez ajouter un peu de mati\u00e8re grasse, principalement pour des raisons caloriques, utilisez un ou deux jaunes d&#039;\u0153ufs ou un peu de beurre de cacahu\u00e8te.<\/p>\n<p>Concernant les quantit\u00e9s, par rapport aux prot\u00e9ines, il faut utiliser entre 20g et 40g.<\/p>\n<p>Quant aux glucides, cela d\u00e9pendra de vos objectifs et de votre r\u00e9gime alimentaire.<\/p>\n<p>Combinaisons simples<\/p>\n<ul>\n<li>Patate douce avec poitrine de poulet<\/li>\n<li>Avoine et \u0153ufs<\/li>\n<li>Pain complet au thon<\/li>\n<\/ul>\n<p>En bref, le repas pr\u00e9-entra\u00eenement doit \u00eatre consomm\u00e9 2 heures avant l\u2019entra\u00eenement et doit \u00eatre compos\u00e9 de glucides complexes et de prot\u00e9ines de qualit\u00e9.<\/p>\n<h2><strong>\u00c9v\u00e9nements impr\u00e9vus<\/strong><\/h2>\n<p>Parfois, nous mangeons ce repas, mais nous ne pouvons aller \u00e0 l&#039;entra\u00eenement que 3 heures plus tard.<\/p>\n<p>D\u2019autres fois, des \u00e9v\u00e9nements impr\u00e9vus surviennent et nous devons aller nous entra\u00eener le plus rapidement possible.<\/p>\n<p><strong>Que faire dans ces cas ?<\/strong><\/p>\n<p>L\u2019id\u00e9al dans ces situations serait un repas l\u00e9ger, compos\u00e9 essentiellement de prot\u00e9ines \u00e0 absorption rapide et \u00e9ventuellement de glucides simples, en fonction du repas pr\u00e9c\u00e9dent.<\/p>\n<p><strong>Quelle serait alors une bonne solution ?<\/strong><\/p>\n<p>Environ 30 \u00e0 45 minutes avant l&#039;entra\u00eenement, essayez un shake prot\u00e9in\u00e9 de lactos\u00e9rum avec une banane, cela vous permettra d&#039;\u00eatre au meilleur de votre forme pendant l&#039;entra\u00eenement.<\/p>\n<h2><strong>Je perds du poids et je r\u00e9duis ma consommation de glucides, puis-je simplement manger des prot\u00e9ines pour ce repas ?<\/strong><\/h2>\n<p>Comment peux-tu voir <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7380688\/\" target=\"_blank\">ici<\/a>\u00a0C&#039;est <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9831734\/\" target=\"_blank\">ici<\/a>, ce n&#039;est pas une bonne id\u00e9e de s&#039;entra\u00eener avec de faibles r\u00e9serves de glycog\u00e8ne, car cela entra\u00eene un catabolisme musculaire plus important, et \u00e9galement une baisse des performances.<\/p>\n<p>Ce n\u2019est pas ce que vous recherchez en musculation.<\/p>\n<p>Id\u00e9alement, vous devriez planifier votre alimentation de mani\u00e8re \u00e0 consommer des glucides avant l\u2019entra\u00eenement. Il existe de meilleurs moments pour r\u00e9duire les glucides.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-8751 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg\" alt=\"que manger apr\u00e8s l&#039;entra\u00eenement\" width=\"864\" height=\"550\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino.jpg 864w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-768x489.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-600x382.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-610x388.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/treino-20x13.jpg 20w\" sizes=\"(max-width: 864px) 100vw, 864px\" \/><\/p>\n<h2><strong>Que manger apr\u00e8s l&#039;entra\u00eenement ?<\/strong><\/h2>\n<p>Dans le repas post-entra\u00eenement, lorsqu\u2019il s\u2019agit de musculation, la grande priorit\u00e9 est l\u2019apport en prot\u00e9ines.<\/p>\n<p>Consommer des prot\u00e9ines pendant cette p\u00e9riode vous fera passer d\u2019un \u00e9tat catabolique \u00e0 un \u00e9tat anabolique. (1)<\/p>\n<p>Quant aux glucides, c&#039;est \u00e9galement le bon moment pour les consommer, car ils remplaceront le glycog\u00e8ne utilis\u00e9, et l&#039;augmentation des niveaux d&#039;insuline peut \u00eatre b\u00e9n\u00e9fique.<\/p>\n<p><strong>Maintenant, quelles sources dois-je utiliser apr\u00e8s la formation ?<\/strong><\/p>\n<p>Suppl\u00e9mentation avec <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">prot\u00e9ines de lactos\u00e9rum<\/a> Il est actuellement largement utilis\u00e9 en raison de son absorption rapide et de son excellente valeur biologique.<\/p>\n<p>Et il se trouve que c\u2019est une bonne id\u00e9e.<\/p>\n<p>Vous devriez utiliser environ 20 g \u00e0 40 g de prot\u00e9ines de lactos\u00e9rum apr\u00e8s l\u2019entra\u00eenement pour maximiser la synth\u00e8se des prot\u00e9ines.<\/p>\n<p>Concernant les glucides, comme pour le repas pr\u00e9-entra\u00eenement, cela d\u00e9pend de vos objectifs.<\/p>\n<p>En r\u00e8gle g\u00e9n\u00e9rale, utilisez de la maltodextrine comme source de glucides, et environ 40 g sont g\u00e9n\u00e9ralement id\u00e9aux.<\/p>\n<p>En bref, apr\u00e8s l\u2019entra\u00eenement, utilisez un shake contenant environ 20 \u00e0 40 g de prot\u00e9ines de lactos\u00e9rum avec environ 40 g de maltodextrine.<\/p>\n<p>C&#039;est une bonne id\u00e9e d&#039;ajouter <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\">cr\u00e9atine<\/a>, surtout si votre objectif est de gagner de la masse musculaire.<\/p>\n<p><span style=\"text-decoration: underline;\">Cela vous donnera de bons r\u00e9sultats.<\/span><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34505 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg\" alt=\"que manger avant et apr\u00e8s l&#039;entra\u00eenement\" width=\"1152\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2.jpg 1152w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/o-que-comer-antes-e-depois-do-treino2-610x407.jpg 610w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<h2><strong>Et puis?<\/strong><\/h2>\n<p>Maintenant, apr\u00e8s ce shake, vous ne pouvez toujours pas vous d\u00e9tendre.<\/p>\n<p>Environ 1 \u00e0 1,5 heure apr\u00e8s le shake, vous devriez prendre un repas solide, avec des prot\u00e9ines de qualit\u00e9 et des glucides complexes.<\/p>\n<p>Cela vous aidera \u00e0 tirer le meilleur parti de votre entra\u00eenement en force.<\/p>\n<p><span style=\"text-decoration: underline;\">Et quel est ce repas solide ? Que devez-vous inclure ?<\/span><\/p>\n<p><strong>Les glucides<\/strong><\/p>\n<ul>\n<li>Patate douce<\/li>\n<li>Avoine<\/li>\n<li>Riz brun \/ Riz<\/li>\n<li>P\u00e2tes compl\u00e8tes \/ P\u00e2tes<\/li>\n<li>Pain complet<\/li>\n<\/ul>\n<p><strong>Prot\u00e9ines<\/strong><\/p>\n<ul>\n<li>\u0152ufs<\/li>\n<li>Poitrine de poulet ou de dinde<\/li>\n<li>Thon<\/li>\n<\/ul>\n<p>Avez-vous d\u00e9j\u00e0 vu \u00e7a quelque part ?<\/p>\n<p>C\u2019est vrai, ce repas doit \u00eatre similaire \u00e0 celui que vous mangez avant l\u2019entra\u00eenement.<\/p>\n<p>Prot\u00e9ines maigres et glucides complexes.<\/p>\n<h2><strong>Un shake post-entra\u00eenement est-il obligatoire ?<\/strong><\/h2>\n<p>Non, le shake post-entra\u00eenement n\u2019est pas obligatoire, mais il apporte des b\u00e9n\u00e9fices. (2)<\/p>\n<p>Si vous n&#039;\u00eates pas fan des poudres et des shakes, passez directement au repas solide, avec les ingr\u00e9dients que vous venez de passer en revue.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8753 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg\" alt=\"que manger avant et apr\u00e8s l&#039;entra\u00eenement\" width=\"660\" height=\"440\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino.jpg 660w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/pre-e-pos-treino-600x400.jpg 600w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/><\/p>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>Vous savez maintenant quoi manger avant et apr\u00e8s l\u2019entra\u00eenement pour tirer le meilleur parti de ces repas.<\/p>\n<p>Bien que la nutrition avant et apr\u00e8s l\u2019entra\u00eenement soit importante et apporte des avantages \u00e9vidents pour obtenir de meilleurs r\u00e9sultats, le plus important sera toujours l\u2019apport de la bonne quantit\u00e9 de macronutriments au total, et pas seulement \u00e0 ce moment-l\u00e0.<\/p>\n<p>Investir dans les glucides et les prot\u00e9ines avant et apr\u00e8s l\u2019entra\u00eenement est une strat\u00e9gie s\u00fbre pour obtenir de bons r\u00e9sultats, que votre objectif soit de prendre ou de perdre du poids.<\/p>\n<p>Les glucides doivent \u00eatre adapt\u00e9s individuellement et, selon l&#039;objectif, ils peuvent \u00eatre plus ou moins \u00e9lev\u00e9s.<\/p>\n<p>Quant aux prot\u00e9ines, elles restent les m\u00eames quel que soit l\u2019objectif, car leur r\u00f4le dans la synth\u00e8se des prot\u00e9ines est crucial.<\/p>\n<p>Si vous avez des questions, veuillez utiliser la section commentaires ci-dessous.<\/p>\n<p><strong>R\u00e9f\u00e9rences<\/strong><\/p>\n<pre>(1) Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. Synth\u00e8se nette de prot\u00e9ines apr\u00e8s l&#039;exercice dans le muscle humain \u00e0 partir d&#039;acides amin\u00e9s administr\u00e9s par voie orale. Suis J Physiol. 1999 avril\u00a0; 276 (4 parties 1)\u00a0:\u00a0E628-34.<\/pre>\n<pre>(2) Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Un minimum de prot\u00e9ines de lactos\u00e9rum et de glucides stimule la synth\u00e8se des prot\u00e9ines musculaires apr\u00e8s un exercice de r\u00e9sistance chez des jeunes hommes entra\u00een\u00e9s. Appl Physiol Nutr Metab. d\u00e9cembre 2007\u00a0; 32(6)\u00a0:\u00a01132-8.<\/pre>","protected":false},"excerpt":{"rendered":"<p>O que comer antes e depois do treino &nbsp; O que \u00e9 que como antes do treino? E depois do treino, como o qu\u00ea? Isto [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":8749,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"O Que Comer Antes e Depois do Treino de Hipertrofia","_seopress_titles_desc":"O guia definitivo: Descobre o que comer antes e depois do treino de hipertrofia para maximizar ganhos musculares e perda de gordura. 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