{"id":11324,"date":"2024-11-24T14:45:10","date_gmt":"2024-11-24T14:45:10","guid":{"rendered":"https:\/\/langs.physio-pedia.com\/introduction-to-sports-nutrition-fr\/"},"modified":"2024-11-25T21:56:55","modified_gmt":"2024-11-25T21:56:55","slug":"introduction-to-sports-nutrition-fr","status":"publish","type":"page","link":"https:\/\/langs.physio-pedia.com\/fr\/introduction-to-sports-nutrition-fr\/","title":{"rendered":"Introduction \u00e0 la nutrition pour les sportifs"},"content":{"rendered":"<div class=\"mw-parser-output\">\n<div class=\"editorbox\">\n<p><b>R\u00e9dactrice originale<\/b> &#8211; <a title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\">Wanda van Niekerk<\/a><\/p>\n<p><b>Principales collaboratrices <\/b> &#8211; <a class=\"mw-userlink\" title=\"User:Wanda van Niekerk\" href=\"\/User:Wanda_van_Niekerk\"><bdi>Wanda van Niekerk <\/bdi><\/a>, <a class=\"mw-userlink\" title=\"User:Jess Bell\" href=\"\/User:Jess_Bell\"><bdi>Jess Bell <\/bdi><\/a> et <a class=\"mw-userlink\" title=\"User:Lucinda hampton\" href=\"\/User:Lucinda_hampton\"><bdi>Lucinda hampton<\/bdi><\/a><\/p>\n<\/div>\n<div id=\"toc\" class=\"toc\" role=\"navigation\" aria-labelledby=\"mw-toc-heading\"><input id=\"toctogglecheckbox\" class=\"toctogglecheckbox\" style=\"display: none;\" role=\"button\" type=\"checkbox\"><\/p>\n<div class=\"toctitle\" dir=\"ltr\" lang=\"en\">\n<h2 id=\"mw-toc-heading\">Contenu<\/h2>\n<\/div>\n<ul>\n<li class=\"toclevel-1 tocsection-1\"><a href=\"#Basics_of_Nutrition\"><span class=\"tocnumber\">1<\/span> <span class=\"toctext\">Principes fondamentaux de la nutrition<\/span><\/a>\n<ul>\n<li class=\"toclevel-2 tocsection-2\"><a href=\"#Macronutrients\"><span class=\"tocnumber\">1.1<\/span> <span class=\"toctext\">Macronutriments<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-3\"><a href=\"#Micronutrients\"><span class=\"tocnumber\">1.2<\/span> <span class=\"toctext\">Micronutriments<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-4\"><a href=\"#Water\"><span class=\"tocnumber\">1.3<\/span> <span class=\"toctext\">Eau<\/span><\/a><\/li>\n<li class=\"toclevel-2 tocsection-5\"><a href=\"#Food_Groups\"><span class=\"tocnumber\">1.4<\/span> <span class=\"toctext\">Groupes alimentaires<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-1 tocsection-6\"><a href=\"#Sports_Nutrition\"><span class=\"tocnumber\">2<\/span> <span class=\"toctext\">Nutrition pour les sportifs<\/span><\/a>\n<ul>\n<li class=\"toclevel-2 tocsection-7\"><a href=\"#Energy_Balance_and_Exercise\"><span class=\"tocnumber\">2.1<\/span> <span class=\"toctext\">Bilan \u00e9nerg\u00e9tique et exercice physique<\/span><\/a>\n<ul>\n<li class=\"toclevel-3 tocsection-8\"><a href=\"#Training_Consequences_of_a_Negative_Energy_Balance\"><span class=\"tocnumber\">2.1.1<\/span> <span class=\"toctext\">Cons\u00e9quences d&rsquo;un bilan \u00e9nerg\u00e9tique n\u00e9gatif sur l&rsquo;entra\u00eenement<\/span><\/a><\/li>\n<li class=\"toclevel-3 tocsection-9\"><a href=\"#How_Many_Calories_Do_Athletes_Need?\"><span class=\"tocnumber\">2.1.2<\/span> <span class=\"toctext\">Quelle est la quantit\u00e9 de calories dont les athl\u00e8tes ont besoin ?<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-2 tocsection-10\"><a href=\"#Carbohydrate_Intake_and_Needs_for_Athletes\"><span class=\"tocnumber\">2.2<\/span> <span class=\"toctext\">Apports et besoins en glucides pour les athl\u00e8tes<\/span><\/a>\n<ul>\n<li class=\"toclevel-3 tocsection-11\"><a href=\"#Amount_of_Carbohydrates_Required\"><span class=\"tocnumber\">2.2.1<\/span> <span class=\"toctext\">Quantit\u00e9 de glucides n\u00e9cessaire<\/span><\/a><\/li>\n<li class=\"toclevel-3 tocsection-12\"><a href=\"#Timing_and_Glycemic_Index_of_Carbohydrates\"><span class=\"tocnumber\">2.2.2<\/span> <span class=\"toctext\">Moment de consommation et indice glyc\u00e9mique des glucides <\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-2 tocsection-13\"><a href=\"#Fat_Intake_and_Needs_for_Athletes\"><span class=\"tocnumber\">2.3<\/span> <span class=\"toctext\">Apports et besoins en lipides des athl\u00e8tes<\/span><\/a>\n<ul>\n<li class=\"toclevel-3 tocsection-14\"><a href=\"#Amount_of_Fat_Required\"><span class=\"tocnumber\">2.3.1<\/span> <span class=\"toctext\">Quantit\u00e9 de lipides n\u00e9cessaire<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-2 tocsection-15\"><a href=\"#Protein_Intake_and_Needs_for_Athletes\"><span class=\"tocnumber\">2.4<\/span> <span class=\"toctext\">Apports et besoins en prot\u00e9ines pour les athl\u00e8tes<\/span><\/a>\n<ul>\n<li class=\"toclevel-3 tocsection-16\"><a href=\"#Timing_and_Protein_Intake\"><span class=\"tocnumber\">2.4.1<\/span> <span class=\"toctext\">Moment et apport en prot\u00e9ines<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-2 tocsection-17\"><a href=\"#Water_2\"><span class=\"tocnumber\">2.5<\/span> <span class=\"toctext\">Eau<\/span><\/a>\n<ul>\n<li class=\"toclevel-3 tocsection-18\"><a href=\"#Hydration_Goals_for_Athletes\"><span class=\"tocnumber\">2.5.1<\/span> <span class=\"toctext\">Objectifs d&rsquo;hydratation pour les athl\u00e8tes<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-2 tocsection-19\"><a href=\"#Post-Workout_Nutrition\"><span class=\"tocnumber\">2.6<\/span> <span class=\"toctext\">Nutrition apr\u00e8s l&rsquo;entra\u00eenement<\/span><\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"toclevel-1 tocsection-20\"><a href=\"#Resources\"><span class=\"tocnumber\">3<\/span> <span class=\"toctext\">Ressources<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-21\"><a href=\"#References\"><span class=\"tocnumber\">4<\/span> <span class=\"toctext\">R\u00e9f\u00e9rences<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<h2><span id=\"Basics_of_Nutrition\" class=\"mw-headline\">Principes fondamentaux de la nutrition <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Basics of Nutrition\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=1\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Basics of Nutrition\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=1\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<h3><span id=\"Macronutrients\" class=\"mw-headline\">Macronutriments<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Macronutrients\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=2\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Macronutrients\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=2\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Les macronutriments fournissent des calories ou de l&rsquo;\u00e9nergie \u00e0 l&rsquo;organisme. <sup id=\"cite_ref-:3_1-0\" class=\"reference\"><a href=\"#cite_note-:3-1\">(1)<\/a><\/sup> Leurs fonctions est de favoriser :<\/p>\n<ul>\n<li>la croissance cellulaire;<\/li>\n<li>le m\u00e9tabolisme;<\/li>\n<li>le maintien de fonctions corporelles normales.<\/li>\n<\/ul>\n<p>Les macronutriments sont n\u00e9cessaires en grandes quantit\u00e9s pour que leur effet soit total et ad\u00e9quat. Les trois types de macronutriments sont : <sup id=\"cite_ref-:3_1-1\" class=\"reference\"><a href=\"#cite_note-:3-1\">(1)<\/a><\/sup><\/p>\n<ul>\n<li><a title=\"Carbohydrates\" href=\"\/Carbohydrates\">les glucides;<\/a><\/li>\n<li><a title=\"Proteins\" href=\"\/Proteins\">les prot\u00e9ines;<\/a><\/li>\n<li><a title=\"Lipids\" href=\"\/Lipids\">les lipides.<\/a><\/li>\n<\/ul>\n<table class=\"wikitable\">\n<caption>Tableau 1. R\u00e9sum\u00e9 des macronutriments et de leurs fonctions<\/caption>\n<tbody>\n<tr>\n<th>Glucides<\/th>\n<th>Prot\u00e9ines<\/th>\n<th>Lipides<\/th>\n<\/tr>\n<tr>\n<td>\n<ul>\n<li>Principale source de \u00ab\u00a0carburant\u00a0\u00bb de l&rsquo;organisme <sup id=\"cite_ref-2\" class=\"reference\"><a href=\"#cite_note-2\">(2)<\/a><\/sup><\/li>\n<li>Transformation en glucose sanguin\n<ul>\n<li>Les globules rouges et le cerveau n&rsquo;utilisent que le glucose comme source d&rsquo;\u00e9nergie. <sup id=\"cite_ref-3\" class=\"reference\"><a href=\"#cite_note-3\">(3)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Types : sucres, amidon, fibres <sup id=\"cite_ref-4\" class=\"reference\"><a href=\"#cite_note-4\">(4)<\/a><\/sup><\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Fondation chimique de toutes les cellules, <a title=\"Immunoglobulins (Ig)\" href=\"\/Immunoglobulins_(Ig)\">anticorps<\/a>, <a title=\"Enzymes\" href=\"\/Enzymes\">enzymes<\/a> et <a title=\"Hormones\" href=\"\/Hormones\">hormones <\/a><sup id=\"cite_ref-:4_5-0\" class=\"reference\"><a href=\"#cite_note-:4-5\">(5)<\/a><\/sup><\/li>\n<li>Les acides amin\u00e9s sont les \u00e9l\u00e9ments constitutifs des prot\u00e9ines. <sup id=\"cite_ref-:4_5-1\" class=\"reference\"><a href=\"#cite_note-:4-5\">(5)<\/a><\/sup><\/li>\n<li>Favorise la cicatrisation des plaies <sup id=\"cite_ref-6\" class=\"reference\"><a href=\"#cite_note-6\">(6)<\/a><\/sup>\n<ul>\n<li>Joue un r\u00f4le dans le d\u00e9veloppement et la r\u00e9paration des os, des muscles et de la peau<\/li>\n<li>Les besoins en prot\u00e9ines sont accrus en p\u00e9riode de stress et\/ou de maladie<\/li>\n<\/ul>\n<\/li>\n<li>Essentiel pour le transport de l&rsquo;<a title=\"Oxygen\" href=\"\/Oxygen\">oxyg\u00e8ne<\/a> dans l&rsquo;organisme <sup id=\"cite_ref-7\" class=\"reference\"><a href=\"#cite_note-7\">(7)<\/a><\/sup><\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Nutriment essentiel et n\u00e9cessaire au fonctionnement normal de l&rsquo;organisme<\/li>\n<li>Forme d&rsquo;\u00e9nergie concentr\u00e9e <sup id=\"cite_ref-8\" class=\"reference\"><a href=\"#cite_note-8\">(8)<\/a><\/sup><\/li>\n<li>Contribue au maintien de la temp\u00e9rature corporelle et \u00e0 l&rsquo;isolation des organes du corps <sup id=\"cite_ref-9\" class=\"reference\"><a href=\"#cite_note-9\">(9)<\/a><\/sup><\/li>\n<li>N\u00e9cessaire \u00e0 une peau saine et \u00e0 une fonction nerveuse normale <sup id=\"cite_ref-10\" class=\"reference\"><a href=\"#cite_note-10\">(10)<\/a><\/sup><\/li>\n<li>Transportent les vitamines liposolubles A, D, E et K <sup id=\"cite_ref-:9_11-0\" class=\"reference\"><a href=\"#cite_note-:9-11\">(11)<\/a><\/sup><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span id=\"Micronutrients\" class=\"mw-headline\">Micronutriments<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Micronutrients\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=3\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Micronutrients\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=3\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Les micronutriments sont essentiels, mais nous en avons besoin en plus petites quantit\u00e9s.<sup id=\"cite_ref-:5_12-0\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup> Les micronutriments sont n\u00e9cessaires \u00e0 la croissance et au fonctionnement des cellules. Le corps humain ne peut pas produire de micronutriments, ils doivent donc \u00eatre consomm\u00e9s.<sup id=\"cite_ref-:5_12-1\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup><\/p>\n<table class=\"wikitable\">\n<caption>Tableau 2. Micronutriments dans la nutrition<\/caption>\n<tbody>\n<tr>\n<th>Vitamines<\/th>\n<th>Les min\u00e9raux et leurs fonctions<\/th>\n<\/tr>\n<tr>\n<td>\n<ul>\n<li>Liposolubles &#8211; absorb\u00e9es par les intestins avec les lipides (vitamines A, D, E, K)<sup id=\"cite_ref-:5_12-2\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup><\/li>\n<li>Hydrosolubles &#8211; sont dissoutes dans l&rsquo;eau (complexe de vitamines B et vitamine C) <sup id=\"cite_ref-:5_12-3\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup><\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>\u00c9quilibre des fluides et des \u00e9lectrolytes (sodium, potassium) <sup id=\"cite_ref-:6_13-0\" class=\"reference\"><a href=\"#cite_note-:6-13\">(13)<\/a><\/sup><\/li>\n<li>Sant\u00e9 des os (calcium, magn\u00e9sium) <sup id=\"cite_ref-:6_13-1\" class=\"reference\"><a href=\"#cite_note-:6-13\">(13)<\/a><\/sup><\/li>\n<li>Oxyg\u00e9nation du sang (fer) <sup id=\"cite_ref-:6_13-2\" class=\"reference\"><a href=\"#cite_note-:6-13\">(13)<\/a><\/sup><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span id=\"Water\" class=\"mw-headline\">Eau<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Water\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=4\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Water\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=4\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li>L&rsquo;eau est le meilleur moyen de s&rsquo;hydrater, mais n&rsquo;importe quel liquide sans calorie, sans caf\u00e9ine et sans alcool peut convenir.\n<ul>\n<li>La caf\u00e9ine et l&rsquo;alcool agissent comme des diur\u00e9tiques. <sup id=\"cite_ref-14\" class=\"reference\"><a href=\"#cite_note-14\">(14)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span id=\"Food_Groups\" class=\"mw-headline\">Groupes alimentaires <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Food Groups\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=5\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Food Groups\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=5\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<table class=\"wikitable\">\n<caption>Tableau 3. Principaux groupes alimentaires et exemples<\/caption>\n<tbody>\n<tr>\n<th>Fruits<\/th>\n<th>L\u00e9gumes<\/th>\n<th>Prot\u00e9ines<\/th>\n<th>Grains\/amidon<\/th>\n<th>Produits laitiers<\/th>\n<th>Lipides<\/th>\n<\/tr>\n<tr>\n<td>\n<ul>\n<li>Pommes<\/li>\n<li>Fraises<\/li>\n<li>Poires<\/li>\n<li>Bananes<\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Carottes<\/li>\n<li>Brocoli<\/li>\n<li>Chou-fleur<\/li>\n<li>Courge musqu\u00e9e<\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Sources v\u00e9g\u00e9tales\n<ul>\n<li>haricots, lentilles, l\u00e9gumineuses<\/li>\n<li>noix, beurre de noix, graines<\/li>\n<\/ul>\n<\/li>\n<li>Sources animales\n<ul>\n<li>volaille<\/li>\n<li>coupes maigres de b\u0153uf et de porc<\/li>\n<li>poissons gras<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Grains\/amidon\n<ul>\n<li>grains entiers\n<ul>\n<li>quinoa, avoine, orge<\/li>\n<\/ul>\n<\/li>\n<li>pop-corn<\/li>\n<li>pommes de terre, ma\u00efs, pois (la composition nutritionnelle de ces aliments est plus proche des grains que des l\u00e9gumes)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Lait, yaourt, fromage<\/li>\n<li>Lait et yaourt sans produits laitiers<\/li>\n<li>K\u00e9fir<\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Lipides d&rsquo;origine v\u00e9g\u00e9tale sont meilleures\n<ul>\n<li>avocat, olives, noix\/graines<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>MyPlate fournit de bons exemples d&rsquo;alimentation saine. Plus d&rsquo;informations <a class=\"external text\" href=\"https:\/\/www.myplate.gov\/\" rel=\"nofollow\">ici<\/a>.<\/p>\n<h2><span id=\"Sports_Nutrition\" class=\"mw-headline\">Nutrition pour les sportifs <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Sports Nutrition\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=6\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Sports Nutrition\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=6\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<h3><span id=\"Energy_Balance_and_Exercise\" class=\"mw-headline\">Bilan \u00e9nerg\u00e9tique et exercice physique <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Energy Balance and Exercise\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=7\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Energy Balance and Exercise\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=7\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Voici quelques consid\u00e9rations relatives au bilan \u00e9nerg\u00e9tique et \u00e0 l&rsquo;exercice physique : <sup id=\"cite_ref-:7_15-0\" class=\"reference\"><a href=\"#cite_note-:7-15\">(15)<\/a><\/sup><\/p>\n<ul>\n<li>Le bilan \u00e9nerg\u00e9tique est important pour les athl\u00e8tes qui souhaitent modifier leur masse corporelle et\/ou leur <a title=\"Body Composition\" href=\"\/Body_Composition\">composition corporelle<\/a> afin d&rsquo;am\u00e9liorer leurs performances ou d&rsquo;entrer dans une cat\u00e9gorie de poids sp\u00e9cifique pour leur sport.<\/li>\n<li>Un apport \u00e9nerg\u00e9tique insuffisant par rapport \u00e0 l&rsquo;\u00e9nergie d\u00e9pens\u00e9e entra\u00eene une perte des effets de l&rsquo;entra\u00eenement, car les muscles et les graisses sont utilis\u00e9s comme sources d&rsquo;\u00e9nergie.<\/li>\n<li>Un apport \u00e9nerg\u00e9tique restreint peut compromettre la capacit\u00e9 d&rsquo;un athl\u00e8te \u00e0 obtenir les nutriments n\u00e9cessaires.<\/li>\n<li>Les athl\u00e8tes doivent consommer suffisamment d&rsquo;\u00e9nergie pour compenser les co\u00fbts \u00e9nerg\u00e9tiques de : <sup id=\"cite_ref-:7_15-1\" class=\"reference\"><a href=\"#cite_note-:7-15\">(15)<\/a><\/sup>\n<ul>\n<li>la vie quotidienne;<\/li>\n<li>leur sport;<\/li>\n<li>le d\u00e9veloppement et la r\u00e9paration des tissus musculaires.<\/li>\n<\/ul>\n<\/li>\n<li>Bilan \u00e9nerg\u00e9tique =E<sub>in<\/sub> = E<sub>out<\/sub>\n<ul>\n<li>E<sub>in <\/sub> = \u00e9nergie consomm\u00e9e<\/li>\n<li>E<sub>out<\/sub> = \u00e9nergie d\u00e9pens\u00e9e<\/li>\n<\/ul>\n<\/li>\n<li>Le bilan \u00e9nerg\u00e9tique est un processus dynamique\n<ul>\n<li>Par exemple, si l&rsquo;apport \u00e9nerg\u00e9tique est modifi\u00e9 par un r\u00e9gime diff\u00e9rent, cela peut affecter les composantes physiologiques et biologiques de la d\u00e9pense \u00e9nerg\u00e9tique.<sup id=\"cite_ref-:7_15-2\" class=\"reference\"><a href=\"#cite_note-:7-15\">(15)<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<li>Les facteurs qui influencent le bilan \u00e9nerg\u00e9tique peuvent \u00eatre : <sup id=\"cite_ref-:7_15-3\" class=\"reference\"><a href=\"#cite_note-:7-15\">(15)<\/a><\/sup>\n<ul>\n<li>internes\n<ul>\n<li><a title=\"Genetics and Health\" href=\"\/Genetics_and_Health\">g\u00e9n\u00e9tique<\/a><\/li>\n<li><a title=\"Epigenetics\" href=\"\/Epigenetics\">\u00e9pig\u00e9n\u00e9tiques<\/a><\/li>\n<li>m\u00e9taboliques<\/li>\n<li>hormonaux<\/li>\n<li>neuronaux<\/li>\n<\/ul>\n<\/li>\n<li>externes\n<ul>\n<li>environnementaux<\/li>\n<li>sociaux<\/li>\n<li>comportementaux<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<table class=\"wikitable\">\n<caption>Tableau 4. Facteurs influen\u00e7ant l&rsquo;apport et la d\u00e9pense \u00e9nerg\u00e9tiques <sup id=\"cite_ref-:7_15-4\" class=\"reference\"><a href=\"#cite_note-:7-15\">(15)<\/a><\/sup><\/caption>\n<tbody>\n<tr>\n<th>Apport \u00e9nerg\u00e9tique<\/th>\n<th>D\u00e9pense \u00e9nerg\u00e9tique<\/th>\n<\/tr>\n<tr>\n<td>\n<ul>\n<li>Composition du r\u00e9gime alimentaire<\/li>\n<li>Moment de la consommation<\/li>\n<li>Intensit\u00e9 de l&rsquo;exercice<\/li>\n<li>Types d&rsquo;aliments<\/li>\n<\/ul>\n<\/td>\n<td>\n<ul>\n<li>Composition du r\u00e9gime alimentaire<\/li>\n<li>Intensit\u00e9 de l&rsquo;exercice<\/li>\n<li>Comportement s\u00e9dentaire<\/li>\n<li>Taux m\u00e9tabolique au repos<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><span id=\"Training_Consequences_of_a_Negative_Energy_Balance\" class=\"mw-headline\">Cons\u00e9quences d&rsquo;un bilan \u00e9nerg\u00e9tique n\u00e9gatif sur l&rsquo;entra\u00eenement <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Training Consequences of a Negative Energy Balance\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=8\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Training Consequences of a Negative Energy Balance\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=8\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>Risque accru de <a title=\"Stress Fractures\" href=\"\/Stress_Fractures\">fractures de stress <\/a><sup id=\"cite_ref-16\" class=\"reference\"><a href=\"#cite_note-16\">(16)<\/a><\/sup><\/li>\n<li>D\u00e9t\u00e9rioration des performances athl\u00e9tiques <sup id=\"cite_ref-17\" class=\"reference\"><a href=\"#cite_note-17\">(17)<\/a><\/sup><\/li>\n<li>Ralentissement du taux de r\u00e9cup\u00e9ration de la phospocr\u00e9atine <sup id=\"cite_ref-:8_18-0\" class=\"reference\"><a href=\"#cite_note-:8-18\">(18)<\/a><\/sup><\/li>\n<li>L&rsquo;athl\u00e8te entre dans un \u00e9tat catabolique hypom\u00e9tabolique (faible taux de facteurs de croissance de l&rsquo;insuline, taux \u00e9lev\u00e9 d&rsquo;hormone de lib\u00e9ration du cortisol, taux \u00e9lev\u00e9 de cortisol), ce qui signifie qu&rsquo;il est plus difficile pour les athl\u00e8tes d&rsquo;augmenter leur masse musculaire maigre.<sup id=\"cite_ref-:8_18-1\" class=\"reference\"><a href=\"#cite_note-:8-18\">(18)<\/a><\/sup><\/li>\n<li>Risque accru de blessure <sup id=\"cite_ref-19\" class=\"reference\"><a href=\"#cite_note-19\">(19)<\/a><\/sup><\/li>\n<li>Changements (diminution) du taux m\u00e9tabolique <sup id=\"cite_ref-20\" class=\"reference\"><a href=\"#cite_note-20\">(20)<\/a><\/sup><\/li>\n<li>D\u00e9gradation des tissus maigres <sup id=\"cite_ref-21\" class=\"reference\"><a href=\"#cite_note-21\">(21)<\/a><\/sup><\/li>\n<\/ul>\n<h4><span id=\"How_Many_Calories_Do_Athletes_Need.3F\"><\/span><span id=\"How_Many_Calories_Do_Athletes_Need?\" class=\"mw-headline\">Quelle est la quantit\u00e9 de calories dont les athl\u00e8tes ont besoin ? <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: How Many Calories Do Athletes Need?\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=9\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: How Many Calories Do Athletes Need?\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=9\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>D\u00c9T = D\u00c9R x MVA x \u00c9AE <sup id=\"cite_ref-:8_18-2\" class=\"reference\"><a href=\"#cite_note-:8-18\">(18)<\/a><\/sup>\n<ul>\n<li>D\u00c9T = d\u00e9pense \u00e9nerg\u00e9tique totale<\/li>\n<li>D\u00c9R = d\u00e9pense \u00e9nerg\u00e9tique au repos<\/li>\n<li>MVA = Mode de vie actif<\/li>\n<li>\u00c9AE = \u00e9nergie pour l&rsquo;activit\u00e9 d&rsquo;entra\u00eenement<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Un apport calorique ad\u00e9quat est un \u00e9l\u00e9ment essentiel de l&rsquo;alimentation des athl\u00e8tes.<\/li>\n<li>La qualit\u00e9 est aussi importante que la quantit\u00e9 (c&rsquo;est-\u00e0-dire que ce que l&rsquo;on mange est aussi important que la quantit\u00e9 que l&rsquo;on mange). <sup id=\"cite_ref-:8_18-3\" class=\"reference\"><a href=\"#cite_note-:8-18\">(18)<\/a><\/sup><\/li>\n<\/ul>\n<h3><span id=\"Carbohydrate_Intake_and_Needs_for_Athletes\" class=\"mw-headline\">Apports et besoins en glucides pour les sportifs <\/span> <span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Carbohydrate Intake and Needs for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=10\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Carbohydrate Intake and Needs for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=10\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Les aliments riches en glucides pour les athl\u00e8tes :<\/p>\n<ul>\n<li>fournissent de l&rsquo;\u00e9nergie <sup id=\"cite_ref-22\" class=\"reference\"><a href=\"#cite_note-22\">(22)<\/a><\/sup><\/li>\n<li>Ils contribuent \u00e0 l&rsquo;apport :\n<ul>\n<li>de fibres alimentaires;<\/li>\n<li>de vitamines, par exemple le complexe de vitamines B;<\/li>\n<li>d&rsquo;<a title=\"Free Radicals\" href=\"\/Free_Radicals\">antioxydants<\/a> dans les fruits et l\u00e9gumes.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Aspects concernant les glucides dont il faut discuter avec les athl\u00e8tes : <sup id=\"cite_ref-:8_18-4\" class=\"reference\"><a href=\"#cite_note-:8-18\">(18)<\/a><\/sup><\/p>\n<ul>\n<li>qualit\u00e9 des glucides (faible qualit\u00e9 ou haute qualit\u00e9)<\/li>\n<li>indice glyc\u00e9mique faible ou \u00e9lev\u00e9<\/li>\n<li>moment de la consommation<\/li>\n<li>n\u00e9cessit\u00e9 de diversifier les sources de glucides\n<ul>\n<li>l\u00e9gumes, fruits, patates douces, quinoa, riz brun, riz sauvage, noix, graines<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4><span id=\"Amount_of_Carbohydrates_Required\" class=\"mw-headline\">Quantit\u00e9 de glucides n\u00e9cessaire <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Amount of Carbohydrates Required\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=11\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Amount of Carbohydrates Required\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=11\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>L&rsquo;apport recommand\u00e9 en glucides varie de 3 \u00e0 10 g\/kg de poids corporel par jour (cela peut atteindre 12 g\/kg de poids corporel par jour en cas d&rsquo;activit\u00e9s extr\u00eames et prolong\u00e9es) <sup id=\"cite_ref-:10_23-0\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup> &#8211; PC = poids corporel<\/li>\n<li>La quantit\u00e9 recommand\u00e9e d\u00e9pend de : <sup id=\"cite_ref-:10_23-1\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup>\n<ul>\n<li>les besoins en carburant de l&rsquo;entra\u00eenement et de la comp\u00e9tition;<\/li>\n<li>l&rsquo;\u00e9quilibre entre les objectifs de performance et d&rsquo;adaptation \u00e0 l&rsquo;entra\u00eenement;<\/li>\n<li>les besoins \u00e9nerg\u00e9tiques globaux de l&rsquo;athl\u00e8te;<\/li>\n<li>les objectifs de composition corporelle de l&rsquo;athl\u00e8te.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<table class=\"wikitable\">\n<caption>Tableau 5. Lignes directrices pour l&rsquo;apport en glucides chez les athl\u00e8tes <sup id=\"cite_ref-:10_23-2\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/caption>\n<tbody>\n<tr>\n<th>Niveau d&rsquo;activit\u00e9<\/th>\n<th>Objectifs en mati\u00e8re de glucides<\/th>\n<\/tr>\n<tr>\n<td>L\u00e9ger (exercice de faible intensit\u00e9 ou activit\u00e9s d&rsquo;entra\u00eenement d&rsquo;agilit\u00e9)<\/td>\n<td>3 &#8211; 5 g\/kg de poids corporel de l&rsquo;athl\u00e8te\/jour<\/td>\n<\/tr>\n<tr>\n<td>Mod\u00e9r\u00e9 (entra\u00eenement\/exercice mod\u00e9r\u00e9 pendant environ une heure par jour)<\/td>\n<td>5 &#8211; 7 g\/kg de poids corporel de l&rsquo;athl\u00e8te\/jour<\/td>\n<\/tr>\n<tr>\n<td>\u00c9lev\u00e9 (programme d&rsquo;entra\u00eenement d&rsquo;endurance, 1 \u00e0 3 heures par jour, exercice d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e \u00e0 \u00e9lev\u00e9e)<\/td>\n<td>6 &#8211; 10 g\/kg de poids corporel de l&rsquo;athl\u00e8te\/jour<\/td>\n<\/tr>\n<tr>\n<td>Tr\u00e8s \u00e9lev\u00e9 (entra\u00eenement extr\u00eame, plus de 4 \u00e0 6 heures\/jour d&rsquo;exercice d&rsquo;intensit\u00e9 mod\u00e9r\u00e9e \u00e0 \u00e9lev\u00e9e)<\/td>\n<td>8 &#8211; 12 g\/kg de poids corporel de l&rsquo;athl\u00e8te\/jour<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><span id=\"Timing_and_Glycemic_Index_of_Carbohydrates\" class=\"mw-headline\">Moment de consommation et indice glyc\u00e9mique des glucides <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Timing and Glycemic Index of Carbohydrates\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=12\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Timing and Glycemic Index of Carbohydrates\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=12\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>Plus de glucides les jours de match et les jours d&rsquo;entra\u00eenement intense<\/li>\n<li>Moins de glucides les jours de repos et de r\u00e9cup\u00e9ration<\/li>\n<li>Moins de glucides signifie que l&rsquo;athl\u00e8te mange plus de l\u00e9gumes, de l\u00e9gumes \u00e0 feuilles vertes<\/li>\n<li>Glucides \u00e0 faible indice glyc\u00e9mique les jours sans entra\u00eenement<\/li>\n<\/ul>\n<h3><span id=\"Fat_Intake_and_Needs_for_Athletes\" class=\"mw-headline\">Apports et besoins en lipides des athl\u00e8tes <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Fat Intake and Needs for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=13\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Fat Intake and Needs for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=13\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li>Les r\u00e9gimes alimentaires sains comprennent des lipides.<\/li>\n<li>Les lipides fournissent de l&rsquo;\u00e9nergie. <sup id=\"cite_ref-:10_23-3\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/li>\n<li>Les lipides sont un composant essentiel des membranes cellulaires.<\/li>\n<li>Les lipides facilitent l&rsquo;absorption des vitamines liposolubles. <sup id=\"cite_ref-:9_11-1\" class=\"reference\"><a href=\"#cite_note-:9-11\">(11)<\/a><\/sup><\/li>\n<li>Les lipides favorisent la r\u00e9cup\u00e9ration.\n<ul>\n<li><a title=\"Growth Hormone\" href=\"\/Growth_Hormone\">Hormone de croissance<\/a><\/li>\n<li>Taux de testost\u00e9rone chez les athl\u00e8tes<\/li>\n<\/ul>\n<\/li>\n<li>Les lipides soutiennent : <sup id=\"cite_ref-:10_23-4\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup>\n<ul>\n<li>la r\u00e9paration du syst\u00e8me nerveux;<\/li>\n<li>les fonctions cognitives;<\/li>\n<li>la r\u00e9duction de l&rsquo;inflammation dans le corps.<\/li>\n<\/ul>\n<\/li>\n<li>Consid\u00e9rations sur l&rsquo;apport en lipides : <sup id=\"cite_ref-:8_18-5\" class=\"reference\"><a href=\"#cite_note-:8-18\">(18)<\/a><\/sup>\n<ul>\n<li>rapport om\u00e9ga 6\/om\u00e9ga 3<\/li>\n<li>acides gras essentiels<\/li>\n<li>huiles de poisson (om\u00e9ga-3)<\/li>\n<li>acide gras trans \u00e0 \u00e9viter<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4><span id=\"Amount_of_Fat_Required\" class=\"mw-headline\">Quantit\u00e9 de lipides n\u00e9cessaire <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Amount of Fat Required\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=14\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Amount of Fat Required\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=14\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>L&rsquo;apport en lipides ne doit pas \u00eatre inf\u00e9rieur \u00e0 20 % de l&rsquo;apport calorique quotidien de l&rsquo;athl\u00e8te. <sup id=\"cite_ref-:10_23-5\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/li>\n<li>En r\u00e8gle g\u00e9n\u00e9rale, 20 \u00e0 35 % de l&rsquo;apport \u00e9nerg\u00e9tique total sont acceptables.<sup id=\"cite_ref-:10_23-6\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/li>\n<li>Recommand\u00e9 : 0,5 \u00e0 1,0 g\/kg du poids corporel de l&rsquo;athl\u00e8te\/jour<sup id=\"cite_ref-:10_23-7\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/li>\n<\/ul>\n<h3><span id=\"Protein_Intake_and_Needs_for_Athletes\" class=\"mw-headline\">Apports et besoins en prot\u00e9ines pour les athl\u00e8tes <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Protein Intake and Needs for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=15\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Protein Intake and Needs for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=15\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li>Les sportifs ont besoin de plus de prot\u00e9ines que l&rsquo;apport quotidien recommand\u00e9 (AQR).<\/li>\n<li>Les recommandations vont g\u00e9n\u00e9ralement de 1,2 \u00e0 2,0 g\/kg du poids corporel de l&rsquo;athl\u00e8te par jour.<sup id=\"cite_ref-:10_23-8\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup>\n<ul>\n<li>Les athl\u00e8tes d&rsquo;endurance ont besoin de 1,2 \u00e0 1,7 g\/kg de poids corporel par jour.<\/li>\n<li>Les athl\u00e8tes qui s&rsquo;entra\u00eenent en force ont besoin de 1,6 \u00e0 2,2 g\/kg de poids corporel par jour.<\/li>\n<\/ul>\n<\/li>\n<li>Les v\u00e9g\u00e9tariens ont besoin de plus de prot\u00e9ines.<\/li>\n<li>Avantages d&rsquo;un apport plus \u00e9lev\u00e9 en prot\u00e9ines : <sup id=\"cite_ref-:10_23-9\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup>\n<ul>\n<li>diminution du taux de triglyc\u00e9rides dans le sang;<\/li>\n<li>am\u00e9lioration de la composition corporelle;<\/li>\n<li>perte de poids optimis\u00e9e;<\/li>\n<li>stabilisation de la glyc\u00e9mie;<\/li>\n<li>r\u00e9duction du risque de maladie;<\/li>\n<li>meilleure sant\u00e9 osseuse.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4><span id=\"Timing_and_Protein_Intake\" class=\"mw-headline\">Moment et apport en prot\u00e9ines <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Timing and Protein Intake\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=16\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Timing and Protein Intake\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=16\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>Les prot\u00e9ines doivent \u00eatre consomm\u00e9es \u00e0 chaque repas pour favoriser la r\u00e9cup\u00e9ration musculaire et la synth\u00e8se des prot\u00e9ines musculaires. <sup id=\"cite_ref-:10_23-10\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/li>\n<li>Il est recommand\u00e9 de consommer de petites quantit\u00e9s de prot\u00e9ines \u00e0 intervalles r\u00e9guliers apr\u00e8s l&rsquo;exercice et tout au long de la journ\u00e9e. <sup id=\"cite_ref-:10_23-11\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/li>\n<\/ul>\n<h3><span id=\"Water_2\" class=\"mw-headline\">Eau<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Water\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=17\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Water\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=17\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<ul>\n<li>Euhydrat\u00e9 = lorsque la teneur en eau du corps est normale <sup id=\"cite_ref-:0_24-0\" class=\"reference\"><a href=\"#cite_note-:0-24\">(24)<\/a><\/sup><\/li>\n<li>Hypohydrat\u00e9 = lorsque la teneur en eau du corps est inf\u00e9rieure \u00e0 la normale <sup id=\"cite_ref-:0_24-1\" class=\"reference\"><a href=\"#cite_note-:0-24\">(24)<\/a><\/sup><\/li>\n<\/ul>\n<h4><span id=\"Hydration_Goals_for_Athletes\" class=\"mw-headline\">Objectifs d&rsquo;hydratation pour les athl\u00e8tes <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Hydration Goals for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=18\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Hydration Goals for Athletes\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=18\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h4>\n<ul>\n<li>Commencer l&rsquo;exercice dans un \u00e9tat d&rsquo;euhydratation <sup id=\"cite_ref-:1_25-0\" class=\"reference\"><a href=\"#cite_note-:1-25\">(25)<\/a><\/sup><\/li>\n<li>Pr\u00e9venir l&rsquo;hypohydratation excessive pendant l&rsquo;exercice <sup id=\"cite_ref-:1_25-1\" class=\"reference\"><a href=\"#cite_note-:1-25\">(25)<\/a><\/sup><\/li>\n<li>Remplacer les pertes hydriques apr\u00e8s l&rsquo;exercice avant la prochaine s\u00e9ance d&rsquo;entra\u00eenement\/exercice <sup id=\"cite_ref-:1_25-2\" class=\"reference\"><a href=\"#cite_note-:1-25\">(25)<\/a><\/sup><\/li>\n<li>\u00c9viter l&rsquo;hyponatr\u00e9mie associ\u00e9e \u00e0 l&rsquo;exercice <sup id=\"cite_ref-26\" class=\"reference\"><a href=\"#cite_note-26\">(26)<\/a><\/sup>\n<ul>\n<li>En savoir plus : <a title=\"Fluid Excess\/Intoxication\" href=\"\/Fluid_Excess\/Intoxication\">Exc\u00e8s de liquide\/intoxication<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Les besoins hydriques des athl\u00e8tes sont propres \u00e0 chacun et d\u00e9pendent de facteurs tels que : <sup id=\"cite_ref-:1_25-3\" class=\"reference\"><a href=\"#cite_note-:1-25\">(25)<\/a><\/sup><\/p>\n<ul>\n<li>la transpiration de l&rsquo;individu;<\/li>\n<li>le type d&rsquo;exercice;<\/li>\n<li>l&rsquo;intensit\u00e9 de l&rsquo;exercice;<\/li>\n<li>les conditions environnementales;<\/li>\n<li>la dur\u00e9e de l&rsquo;exercice.<\/li>\n<\/ul>\n<p>La d\u00e9shydratation a un impact n\u00e9gatif sur la performance physique pour les activit\u00e9s qui durent plus de 30 secondes, mais elle n&rsquo;a pas d&rsquo;impact significatif sur la performance pour les activit\u00e9s qui durent moins de 15 secondes.<sup id=\"cite_ref-27\" class=\"reference\"><a href=\"#cite_note-27\">(27)<\/a><\/sup><\/p>\n<p>Recommandations actuelles de l&rsquo;\u00ab American College of Sports Medicine \u00bb (ACSM, coll\u00e8ge am\u00e9ricain de m\u00e9decine du sport) sur l&rsquo;hydratation : <sup id=\"cite_ref-:10_23-12\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup><\/p>\n<ul>\n<li>Avant l&rsquo;entra\u00eenement :\n<ul>\n<li>5 &#8211; 10 ml d&rsquo;eau\/kg de PC, 2 &#8211; 4 heures avant l&rsquo;entra\u00eenement<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Pendant l&rsquo;entra\u00eenement :\n<ul>\n<li>0,4 &#8211; 0,8 L\/h pendant l&rsquo;entra\u00eenement<\/li>\n<\/ul>\n<\/li>\n<li>Apr\u00e8s l&rsquo;entra\u00eenement :\n<ul>\n<li>1,25 &#8211; 1,5 L par kg de PC perdu<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span id=\"Post-Workout_Nutrition\" class=\"mw-headline\">Nutrition apr\u00e8s l&rsquo;entra\u00eenement <\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Post-Workout Nutrition\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=19\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Post-Workout Nutrition\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=19\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h3>\n<p>Les sportifs peuvent appliquer diff\u00e9rentes strat\u00e9gies de r\u00e9cup\u00e9ration apr\u00e8s l&rsquo;entra\u00eenement. La quantit\u00e9, l&rsquo;apport et le moment des strat\u00e9gies nutritionnelles varient en fonction de facteurs tels que : <sup id=\"cite_ref-:2_28-0\" class=\"reference\"><a href=\"#cite_note-:2-28\">(28)<\/a><\/sup><\/p>\n<ul>\n<li>le type de sport;<\/li>\n<li>le temps entre les sessions d&rsquo;entra\u00eenement;<\/li>\n<li>le niveau de pr\u00e9paration de l&rsquo;athl\u00e8te;<\/li>\n<li>la commodit\u00e9 de la strat\u00e9gie nutritionnelle sp\u00e9cifique.<\/li>\n<\/ul>\n<p>Les 4R sont un moyen mn\u00e9motechnique utile : <sup id=\"cite_ref-:2_28-1\" class=\"reference\"><a href=\"#cite_note-:2-28\">(28)<\/a><\/sup><\/p>\n<ul>\n<li>R\u00e9hydratation\n<ul>\n<li>suffisamment d&rsquo;eau pour compenser la perte de poids pendant l&rsquo;entra\u00eenement (1,25 \u00e0 1,5 litre par kg de PC perdu)<\/li>\n<\/ul>\n<\/li>\n<li>Ravitaillement en carburant\n<ul>\n<li>une combinaison de glucides et de prot\u00e9ines est une bonne strat\u00e9gie pour la reconstitution des r\u00e9serves glycog\u00e8ne et la r\u00e9paration des tissus<\/li>\n<\/ul>\n<\/li>\n<li>R\u00e9paration\n<ul>\n<li>l&rsquo;ingestion de prot\u00e9ines de haute qualit\u00e9 peut contribuer \u00e0 acc\u00e9l\u00e9rer la croissance et la r\u00e9paration des tissus<\/li>\n<\/ul>\n<\/li>\n<li>Repos\n<ul>\n<li>un nombre d&rsquo;heures de sommeil optimal et un sommeil de bonne qualit\u00e9 sont n\u00e9cessaires \u00e0 la r\u00e9cup\u00e9ration<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span id=\"Resources\" class=\"mw-headline\">Ressources (en anglais original)<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: Resources\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=20\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: Resources\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=20\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<ul>\n<li><a class=\"external text\" href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2016\/03000\/Nutrition_and_Athletic_Performance.25.aspx?WT.mc_id=HPxADx20100319xMP\" rel=\"nofollow\">Nutrition and Athletic Performance<\/a><sup id=\"cite_ref-:10_23-13\" class=\"reference\"><a href=\"#cite_note-:10-23\">(23)<\/a><\/sup> (un article sur la nutrition et performance athl\u00e9tique)<\/li>\n<li><a class=\"external text\" href=\"https:\/\/www.acsm.org\/home\/featured-blogs---homepage\/acsm-blog\/2018\/12\/04\/ten-sports-nutrition-facts\" rel=\"nofollow\">Ten things you need to know about sports nutrition (une page internet pr\u00e9sentant dix choses \u00e0 savoir sur la nutrition pour les sportifs)<\/a><\/li>\n<li><a class=\"external text\" href=\"https:\/\/www.acsm.org\/all-blog-posts\/acsm-blog\/acsm-blog\/2019\/06\/18\/sports-nutrition-myths-busted\" rel=\"nofollow\">The Athlete&rsquo;s Kitchen: Sports Nutrition Myths BUSTED! (une page internet pr\u00e9sentant les mythes sur la nutrition)<\/a><\/li>\n<li>Australian Institute of Sport. <a class=\"external text\" href=\"https:\/\/www.ais.gov.au\/nutrition\/additional-resources\" rel=\"nofollow\">Nutrition resources (ressources pour la nutrition de l&rsquo;institut australien du sport)<\/a><\/li>\n<\/ul>\n<h2><span id=\"References\" class=\"mw-headline\">R\u00e9f\u00e9rences<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a class=\"mw-editsection-visualeditor\" title=\"Edit section: References\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;veaction=edit&amp;section=21\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a title=\"Edit section: References\" href=\"\/index.php?title=Introduction_to_Sports_Nutrition&amp;action=edit&amp;section=21\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"mw-references-wrap mw-references-columns\">\n<ol class=\"references\">\n<li id=\"cite_note-:3-1\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:3_1-0\">1.0<\/a><\/sup> <sup><a href=\"#cite_ref-:3_1-1\">1.1<\/a><\/sup><\/span> <span class=\"reference-text\">Costa-Pinto R, Gantner D. Macronutrients, minerals, vitamins and energy. Anaesthesia &amp; Intensive Care Medicine. 2020 Mar 1;21(3):157-61.<\/span><\/li>\n<li id=\"cite_note-2\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-2\">\u2191<\/a><\/span> <span class=\"reference-text\">Slavin J, Carlson J. Carbohydrates. Advances in nutrition. 2014 Nov;5(6):760.<\/span><\/li>\n<li id=\"cite_note-3\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-3\">\u2191<\/a><\/span> <span class=\"reference-text\">Nimgampalle M, Chakravarthy H, Devanathan V. Glucose metabolism in the brain: An update. InRecent Developments in Applied Microbiology and Biochemistry 2021 Jan 1 (pp. 77-88). Academic Press.<\/span><\/li>\n<li id=\"cite_note-4\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-4\">\u2191<\/a><\/span> <span class=\"reference-text\">Blaak EE, Riccardi G, Cho L. Carbohydrates: Separating fact from fiction. Atherosclerosis. 2021 Jul 1;328:114-23.<\/span><\/li>\n<li id=\"cite_note-:4-5\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:4_5-0\">5.0<\/a><\/sup> <sup><a href=\"#cite_ref-:4_5-1\">5.1<\/a><\/sup><\/span> <span class=\"reference-text\">Whitford D. Proteins: structure and function. John Wiley &amp; Sons; 2013 Apr 25.<\/span><\/li>\n<li id=\"cite_note-6\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-6\">\u2191<\/a><\/span> <span class=\"reference-text\">Roefs MT, Sluijter JP, Vader P. Extracellular vesicle-associated proteins in tissue repair. Trends in cell biology. 2020 Dec 1;30(12):990-1013.<\/span><\/li>\n<li id=\"cite_note-7\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-7\">\u2191<\/a><\/span> <span class=\"reference-text\">Bellelli A, Tame JR. Hemoglobin allostery and pharmacology. Molecular Aspects of Medicine. 2022 Apr 1;84:101037.<\/span><\/li>\n<li id=\"cite_note-8\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-8\">\u2191<\/a><\/span> <span class=\"reference-text\">Muscella A, Stef\u00e0no E, Lunetti P, Capobianco L, Marsigliante S. <a class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7767423\/pdf\/biomolecules-10-01699.pdf\" rel=\"nofollow\">The regulation of fat metabolism during aerobic exercise.<\/a> Biomolecules. 2020 Dec 21;10(12):1699.<\/span><\/li>\n<li id=\"cite_note-9\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-9\">\u2191<\/a><\/span> <span class=\"reference-text\">Mohajan D, Mohajan HK. A <a class=\"external text\" href=\"https:\/\/www.researchgate.net\/publication\/370155448_A_Study_on_Body_Fat_Percentage_for_Physical_Fitness_and_Prevention_of_Obesity_A_Two_Compartment_Model\" rel=\"nofollow\">Study on Body Fat Percentage for Physical Fitness and Prevention of Obesity: A Two Compartment Model.<\/a> Journal of Innovations in Medical Research. 2023 Apr 21;2(4):1-0.<\/span><\/li>\n<li id=\"cite_note-10\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-10\">\u2191<\/a><\/span> <span class=\"reference-text\">Yildiran H, Macit MS, \u00d6zata Uyar G. New approach to peripheral nerve injury: nutritional therapy. 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Micronutrients and athletic performance: A review. Food and Chemical Toxicology. 2021 Dec 1;158:112618.<\/span><\/li>\n<li id=\"cite_note-:6-13\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:6_13-0\">13.0<\/a><\/sup> <sup><a href=\"#cite_ref-:6_13-1\">13.1<\/a><\/sup> <sup><a href=\"#cite_ref-:6_13-2\">13.2<\/a><\/sup><\/span> <span class=\"reference-text\">Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences. 2020 Jan 7;3(1):1-32.<\/span><\/li>\n<li id=\"cite_note-14\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-14\">\u2191<\/a><\/span> <span class=\"reference-text\">Alwis US, Haddad R, Monaghan TF, Abrams P, Dmochowski R, Bower W, Wein AJ, Roggeman S, Weiss JP, Mourad S, Delanghe J. Impact of food and drinks on urine production: A systematic review. 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