{"id":1188,"date":"2016-10-11T11:25:04","date_gmt":"2016-10-11T09:25:04","guid":{"rendered":"http:\/\/www.safesportid.com\/blog\/?p=1188"},"modified":"2017-12-19T15:49:46","modified_gmt":"2017-12-19T13:49:46","slug":"alimentation-pour-cyclistes","status":"publish","type":"post","link":"https:\/\/www.safesportid.com\/blog\/fr\/athletes-fr\/alimentation-pour-cyclistes\/","title":{"rendered":"Alimentation pour cyclistes : les 5 r\u00e8gles fondamentales"},"content":{"rendered":"

De bonnes pratiques d’alimentation\u00a0sont indispensables pour la r\u00e9ussite de nos performances et pour bien profiter du cyclisme.<\/strong><\/p>\n

1. Buvez beaucoup d\u2019eau<\/h2>\n

La reprise de bonnes habitudes alimentaires passe par une excellente hydratation. Il faut s\u2019habituer \u00e0 boire toujours assez de liquides m\u00eame si vous n\u2019\u00eates pas sur votre v\u00e9lo. L\u2019eau est indispensable pour transporter les nutriments aux organes et pour la r\u00e9gulation de la temp\u00e9rature corporelle.<\/p>\n

La d\u00e9shydratation diminue significativement les performances, assurez-vous donc d\u2019avoir toujours avec vous suffisamment d\u2019eau. S\u2019il fait tr\u00e8s chaud, vous pouvez aussi rajouter des comprim\u00e9s d\u2019hydratation dans l\u2019eau pour remplacer les \u00e9lectrolytes perdus \u00e0 travers la sueur.<\/p>\n

2. Pr\u00e9parez-vous \u00e0 l\u2019avance<\/h2>\n

2 heures avant une course ou avant un long entra\u00eenement, r\u00e9galez-vous avec un bon plat d\u2019hydrates de carbone pour remplir vos r\u00e9servoirs d\u2019\u00e9nergie. Mais n\u2019en mangez pas trop non plus, se sentir l\u00e9ger apr\u00e8s un repas est important, de plus vous pourrez toujours faire le plein d\u2019\u00e9nergie juste avant la sortie gr\u00e2ce aux gels \u00e9nerg\u00e9tiques.<\/p>\n

3. Mangez fr\u00e9quemment pendant vos s\u00e9ances d\u2019exercice de long-dur\u00e9e<\/h2>\n

Votre corps peut stocker de l\u2019\u00e9nergie pour une activit\u00e9 physique de jusqu\u2019\u00e0 90 minutes de dur\u00e9e, apr\u00e8s ce temps nous roulons sur r\u00e9serve. Mangez un bout avant d\u2019atteindre ce point.<\/p>\n

M\u00eame les sportifs professionnels parfois oublient de manger fr\u00e9quemment pour maintenir leur performance dans le plus haut des niveaux. Nous vous recommandons de prendre 60-90gr d\u2019hydrates de carbone toutes les heures, ceci serait l\u2019id\u00e9al et c\u2019est assez facile \u00e0 suivre, il y a dans le march\u00e9 un bon nombre de produits \u00e9nerg\u00e9tiques tels que les boisons ou les gels \u00e0 emporter pour compl\u00e9menter votre alimentation.<\/p>\n

4. Pratiquez votre strat\u00e9gie de nutrition pendant les entra\u00eenements<\/h2>\n

Vous ne participeriez pas \u00e0 une course sans vous avoir entra\u00een\u00e9 avant, n\u2019est pas? Alors, pour les pratiques d’alimentation\u00a0c\u2019est pareil. On doit entra\u00eener notre strat\u00e9gie de nutrition avant pour conna\u00eetre les effets que certains aliments ont sur nous et tester quel est le meilleur moment pour les porter \u00e0 la bouche.<\/p>\n

5. R\u00e9cup\u00e9ration, r\u00e9cup\u00e9ration, et r\u00e9cup\u00e9ration\u2026.<\/h2>\n

Apr\u00e8s une comp\u00e9tition ou un entra\u00eenement intensif, la r\u00e9cup\u00e9ration est primordiale. Pendant l\u2019activit\u00e9 physique intense, le corps a besoin de beaucoup plus d\u2019\u00e9nergie que celle dont on a besoin dans notre quotidien. La recharge de nos r\u00e9servoirs d\u2019\u00e9nergie est donc un must. Si vous ne r\u00e9cup\u00e9rez ni l\u2019\u00e9nergie ni vos nutriments, votre corps ne sera pas capable de se rattraper de l\u2019effort que vos entra\u00eenements lui supposent.<\/p>\n

En prenant suffisamment de prot\u00e9ines et d\u2019hydrates de carbone dans l\u2019heure apr\u00e8s l\u2019exercice, votre corps se rattrapera plus vite car c’est \u00e0 ce moment-l\u00e0, qu’on est dans les conditions id\u00e9ales pour l\u2019absorption des nutriments. Un bon plat de p\u00e2tes ou de poulet serait parfait, mais si vous n\u2019avez pas acc\u00e8s \u00e0 ce type de repas, les boissons \u00e9nergisantes ou les barres \u00e9nerg\u00e9tiques sont un atout.<\/p>\n

Un dernier conseil\u2026<\/strong><\/h2>\n

Une sortie \u00e0 v\u00e9lo peut vous amener \u00e0 parcourir de longues distances. Sur la route, pensez toujours \u00e0 \u00eatre identifi\u00e9 et \u00e0 faciliter les informations d’urgence en cas d’accident.<\/p>\n

 <\/p>\n

 <\/p>\n\"Facebook\"<\/a>\"twitter\"<\/a>\"linkedin\"<\/a>\"mail\"<\/a>\"Facebook\"<\/a>\"twitter\"<\/a>\"linkedin\"<\/a>\"mail\"<\/a>","protected":false},"excerpt":{"rendered":"

De bonnes pratiques d\u2019alimentation sont indispensables pour la r\u00e9ussite de nos performances et pour bien profiter du cyclisme.<\/p>\n","protected":false},"author":8,"featured_media":360,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[812],"tags":[],"yoast_head":"\nAlimentation pour cyclistes : 5 r\u00e8gles fondamentales<\/title>\n<meta name=\"description\" content=\"De bonnes pratiques d'alimentation sont indispensables pour la r\u00e9ussite de nos performances et pour bien profiter du cyclisme\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.safesportid.com\/blog\/fr\/athletes-fr\/alimentation-pour-cyclistes\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimentation pour 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