{"id":21583,"date":"2021-12-10T00:01:34","date_gmt":"2021-12-09T23:01:34","guid":{"rendered":"https:\/\/sup-passion.com\/?p=21583"},"modified":"2021-12-12T12:16:03","modified_gmt":"2021-12-12T11:16:03","slug":"la-nutrition-sportive-pour-la-pratique-du-paddle","status":"publish","type":"post","link":"https:\/\/sup-passion.com\/la-nutrition-sportive-pour-la-pratique-du-paddle\/","title":{"rendered":"La nutrition sportive pour la pratique du paddle"},"content":{"rendered":"\n<p>La nutrition sportive doit \u00eatre \u00e9quilibr\u00e9e.&nbsp;Elle doit aussi r\u00e9pondre aux besoins sp\u00e9cifiques de la discipline pratiqu\u00e9e. La nutrition sportive requiert l&#8217;optimisation des apports et de l&#8217;utilisation de l&#8217;\u00e9nergie. Par ailleurs, elle conditionne les phases de r\u00e9cup\u00e9ration et de r\u00e9g\u00e9n\u00e9ration musculaire. Et pour la pratique du <a href=\"https:\/\/sup-passion.com\/cest-quoi-stand-up-paddle-sup\/\">paddle<\/a>, voici quelques informations.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Des apports en prot\u00e9ines plus importants<\/h4>\n\n\n\n<p>Pour les sportifs, notamment de haut niveau, les apports en\u00a0<a href=\"https:\/\/www.eufic.org\/fr\/que-contient-la-nourriture\/article\/proteines-qu-est-ce-que-c-est-et-quelle-est-leur-fonction-dans-l-organisme\" target=\"_blank\" rel=\"noreferrer noopener\">prot\u00e9ines<\/a>\u00a0doivent \u00eatre plus importants. En effet,\u00a0les prot\u00e9ines favorisent d&#8217;une part la construction musculaire.\u00a0D&#8217;autre part, elles acc\u00e9l\u00e8rent la r\u00e9cup\u00e9ration.\u00a0Si, par exemple, vous pratiquez de la musculation,\u00a0la cr\u00e9atine est \u00e9galement indispensable. Elle am\u00e9liore vos performances sportives, fournit de l\u2019\u00e9nergie \u00e0 vos muscles, et augmente le volume musculaire de votre corps. Votre alimentation va fournir les 2\/3, tandis que le reste peut provenir de compl\u00e9ments alimentaires. Vous en trouverez diff\u00e9rents types\u00a0 <a href=\"https:\/\/www.hsnstore.fr\/nutrition-sportive\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\">dans la boutique HSN<\/a> et d\u2019autres sites web de confiance.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Des petits repas \u00e9quilibr\u00e9s<\/strong><\/h4>\n\n\n\n<p>En mati\u00e8re de nutrition sportive,&nbsp;<strong>il est recommand\u00e9 de privil\u00e9gier les petits repas \u00e9quilibr\u00e9s aux plats copieux<\/strong>. De m\u00eame, il est judicieux de bien les r\u00e9partir au lieu de les engloutir en une seule prise. Cela se justifie par la n\u00e9cessit\u00e9 d&#8217;apporter en continu \u00e0 votre organisme tout ce dont il a besoin. Ce qui va lui permettre de se d\u00e9velopper et de rester performant pendant la journ\u00e9e. La bonne fr\u00e9quence est de 5 \u00e0 6 fois par jour. Il est indispensable que chaque plat contient des prot\u00e9ines et des glucides, ainsi que des lipides.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Une alimentation pauvre en sucres simples<\/strong><\/h4>\n\n\n\n<p>L&#8217;alimentation occupe une place pr\u00e9pond\u00e9rante chez les sportifs. Vous ne devez pas n\u00e9gliger votre alimentation \u00ab p\u00e9ri-training \u00bb : avant, pendant et apr\u00e8s chaque entra\u00eenement. Il est crucial qu&#8217;elle soit pauvre en sucre simple. En revanche,&nbsp;<strong>les apports en glucides doivent \u00eatre suffisants<\/strong>. Principal substrat \u00e9nerg\u00e9tique, ce macronutriment est n\u00e9cessaire si vous ne souhaitez pas vous retrouver en manque d&#8217;\u00e9nergie. Les apports en fonction du sport. Par exemple, les sportifs de force n&#8217;ont besoin que de 5 g\/kg\/jour contre 12 g\/kg\/jour pour les sportifs d&#8217;enduranceextr\u00eame.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>De la graisse d&#8217;excellente qualit\u00e9<\/strong><\/h4>\n\n\n\n<p>Que vous soyez un sportif d&#8217;endurance ou un sportif de force,&nbsp;<strong>les apports en lipides sont tout aussi importants que les apports en glucides<\/strong>. Ils sont \u00e9valu\u00e9s entre 0,8 et 1,2 g\/kg\/jour. Les pizzas comme les glaces sont \u00e0 bannir. Il vaut mieux consid\u00e9rer les huiles crues comme l&#8217;huile d&#8217;olive et l&#8217;huile de colza. Les aliments sains riches en lipides de bonne qualit\u00e9 sont aussi \u00e0 privil\u00e9gier comme le beurre enrichi en om\u00e9ga 3 et phytost\u00e9rol. La prise sous forme de suppl\u00e9ment est possible pour stimuler la r\u00e9cup\u00e9ration musculaire.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Des fruits et l\u00e9gumes en abondance et une bonne hydratation<\/strong><\/h4>\n\n\n\n<p>Outre les macronutriments, le corps d&#8217;un sportif a grand besoin de micronutriments constitu\u00e9s des vitamines et des min\u00e9raux. En plus de favoriser la croissance musculaire,&nbsp;<strong>ils am\u00e9liorent votre sant\u00e9 et vos performances pendant les entra\u00eenements et les comp\u00e9titions<\/strong>.&nbsp;Ainsi, il faut consommer des fruits et l\u00e9gumes en abondance.&nbsp;Enfin, une bonne hydratation est primordiale. La&nbsp;<strong>quantit\u00e9 minimale est de 2 \u00e0 2,5 litres par jour<\/strong>.&nbsp;Vous ne devez pas attendre d&#8217;avoir soif pour vous hydrater.&nbsp;La&nbsp;d\u00e9shydratation&nbsp;est n\u00e9faste pour l&#8217;organisme et affecte vos performances.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quand vous pratiquez une activit\u00e9 comme le paddle,\u00a0il est essentiel d&#8217;adopter une alimentation \u00e9quilibr\u00e9e que l&#8217;on appel aussi nutrition sportive.<\/p>\n","protected":false},"author":4,"featured_media":21585,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9523],"tags":[9753,2867,2848,2846],"class_list":["post-21583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualites","tag-nutrition","tag-paddle","tag-stand-up-paddle","tag-sup"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La nutrition sportive pour la pratique du paddle sur Sup Passion.com<\/title>\n<meta name=\"description\" content=\"Quand vous pratiquez une activit\u00e9 comme le paddle,\u00a0il est essentiel d&#039;adopter une alimentation \u00e9quilibr\u00e9e que l&#039;on appel aussi 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