{"id":33475,"date":"2024-03-08T10:45:11","date_gmt":"2024-03-08T09:45:11","guid":{"rendered":"https:\/\/trail-atlasquest.com\/optimiser-la-recuperation\/"},"modified":"2024-03-21T14:55:41","modified_gmt":"2024-03-21T13:55:41","slug":"optimiser-la-recuperation","status":"publish","type":"post","link":"https:\/\/trail-atlasquest.com\/fr\/optimiser-la-recuperation\/","title":{"rendered":"Optimiser la r\u00e9cup\u00e9ration"},"content":{"rendered":"\n<p>Au cours d&rsquo;une p\u00e9riode d&rsquo;entra\u00eenement intensif, le principal risque pour un athl\u00e8te est de mal g\u00e9rer les phases de r\u00e9cup\u00e9ration.<\/p>\n\n<p><strong>Point de d\u00e9part<\/strong><\/p>\n\n<p>Lors d&rsquo;une course ou d&rsquo;un entra\u00eenement intensif, le corps est expos\u00e9 \u00e0 un stress physique et mental maximal. Ce stress perturbe l&rsquo;\u00e9quilibre interne de l&rsquo;organisme (ce que les physiologistes appellent l&rsquo;hom\u00e9ostasie), ce qui se traduit par un \u00e9tat de grande fatigue. Pendant la phase post-effort, l&rsquo;organisme r\u00e9agit par un certain nombre de processus pour compenser les perturbations et r\u00e9tablir un niveau physiologique normal. Le temps n\u00e9cessaire pour parvenir \u00e0 une gu\u00e9rison compl\u00e8te est d&rsquo;autant plus long que l&rsquo;effort est \u00e9puisant.<\/p>\n\n<p>Cependant, quel que soit le type d&rsquo;effort, la vitesse de r\u00e9cup\u00e9ration est influenc\u00e9e par plusieurs param\u00e8tres, tels que le niveau d&rsquo;entra\u00eenement, les conditions environnementales (m\u00e9t\u00e9o, altitude), le sommeil, l&rsquo;\u00e9tat psychologique, les adjuvants (massage, thalassoth\u00e9rapie), les activit\u00e9s annexes (professionnelles, familiales) et la nutrition.<\/p>\n\n<p><strong>Faciliter le r\u00e9tablissement par la nutrition<\/strong><\/p>\n\n<p>Pour acc\u00e9l\u00e9rer le processus de r\u00e9cup\u00e9ration, la nutrition est le premier outil des athl\u00e8tes. La r\u00e9cup\u00e9ration a pour but de dissiper la fatigue.<\/p>\n\n<p>Les principaux objectifs de cette r\u00e9cup\u00e9ration sont les suivants :<\/p>\n\n<ul class=\"wp-block-list\">\n<li>R\u00e9hydrater le corps,<\/li>\n\n\n\n<li>Reconstituer les r\u00e9serves d&rsquo;\u00e9nergie,<\/li>\n\n\n\n<li>\u00c9liminer les d\u00e9chets acides,<\/li>\n\n\n\n<li>Stimuler la synth\u00e8se musculaire.<\/li>\n<\/ul>\n\n<p>Pour ce faire, les sp\u00e9cialistes s&rsquo;accordent \u00e0 dire qu&rsquo;il existe un \u00a0\u00bb cr\u00e9neau de r\u00e9cup\u00e9ration m\u00e9tabolique \u00a0\u00bb de 6 \u00e0 8 heures apr\u00e8s la fin de l&rsquo;effort, p\u00e9riode pendant laquelle le processus de r\u00e9cup\u00e9ration peut \u00eatre optimis\u00e9.<\/p>\n\n<p>Le protocole de r\u00e9cup\u00e9ration suivant peut \u00eatre mis en \u0153uvre pendant cette p\u00e9riode :<\/p>\n\n<ol class=\"wp-block-list\">\n<li>Durant la premi\u00e8re heure, il est conseill\u00e9 de se r\u00e9hydrater avec une boisson de r\u00e9cup\u00e9ration comprenant 50g d&rsquo;hydrates de carbone, pour 25g de prot\u00e9ines. Ce m\u00e9lange permet de restaurer les r\u00e9serves glycog\u00e9niques et favorise la synth\u00e8se des prot\u00e9ines (fibres musculaires, hormones). De plus, il favorise la lib\u00e9ration d&rsquo;insuline, une hormone qui permet l&rsquo;incorporation musculaire des glucides et des acides amin\u00e9s.<\/li>\n<\/ol>\n\n<p>La consommation concomitante d&rsquo;eau min\u00e9rale gazeuse riche en bicarbonate et en sodium permettra de compenser l&rsquo;acidit\u00e9 du corps par effet tampon, tout en r\u00e9hydratant efficacement l&rsquo;organisme.<\/p>\n\n<p>Pour se r\u00e9hydrater efficacement, il est conseill\u00e9 de boire une quantit\u00e9 de boisson \u00e9gale \u00e0 1,5 fois la diff\u00e9rence de poids corporel observ\u00e9e avant et apr\u00e8s l&rsquo;effort.<\/p>\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li>Environ une heure avant la fin de la course, lorsque la sensation de faim revient, les premiers aliments solides peuvent \u00eatre inclus dans la ration : fruits secs, barres de c\u00e9r\u00e9ales, petits sandwichs, pommes de terre vapeur&#8230; Nous recommandons un apport de 50 g d&rsquo;hydrates de carbone par heure.<\/li>\n<\/ol>\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li>Quelques heures avant la fin de la course, nous vous conseillons un repas \u0153uf-milk-l\u00e9gumes. Id\u00e9alement compos\u00e9 de :\n<ul class=\"wp-block-list\">\n<li>Un savon v\u00e9g\u00e9tal (diff\u00e9rents l\u00e9gumes et pommes de terre)<\/li>\n\n\n\n<li>L\u00e9gumes crus + huile vierge (colza, olive, soja&#8230;)<\/li>\n\n\n\n<li>F\u00e9culents : p\u00e2tes, riz, pommes de terre, haricots<\/li>\n\n\n\n<li>\u0152ufs (2 ou 3)<\/li>\n\n\n\n<li>Produits laitiers (yaourt)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Au coucher, un compl\u00e9ment en acides amin\u00e9s (leucine, isoleucine et valine, glutamine) viendra compl\u00e9ter les conseils nutritionnels pr\u00e9cit\u00e9s, notamment pour stimuler la synth\u00e8se musculaire, soutenir le syst\u00e8me immunitaire et favoriser la r\u00e9cup\u00e9ration du syst\u00e8me nerveux.<\/li>\n<\/ol>\n\n<p>Il est crucial, pour ne pas ralentir le processus de r\u00e9cup\u00e9ration, d&rsquo;\u00e9viter tous les aliments acides (alcool, boissons gazeuses, viande rouge&#8230;) pendant les 24 heures qui suivent la course.<\/p>\n\n<p>Autres proc\u00e9dures de r\u00e9cup\u00e9ration<\/p>\n\n<ol class=\"wp-block-list\">\n<li>Respecter l&rsquo;alternance entra\u00eenement\/r\u00e9cup\u00e9ration, c&rsquo;est un principe de base de la pr\u00e9paration physique. Le respect d&rsquo;une phase de r\u00e9cup\u00e9ration apr\u00e8s une phase d&rsquo;entra\u00eenement permet \u00e0 l&rsquo;organisme d&rsquo;assimiler le travail effectu\u00e9 et de s&rsquo;adapter aux contraintes physiques subies. Pour progresser avec r\u00e9gularit\u00e9, il est n\u00e9cessaire de durcir les entra\u00eenements et d&rsquo;optimiser la r\u00e9cup\u00e9ration post-entra\u00eenement. Rien ne remplace le repos lorsque la fatigue est importante.<\/li>\n<\/ol>\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li>Ne n\u00e9gligez pas le sommeil. Le sommeil est l&rsquo;un des 3 piliers de la bonne forme, comme l&rsquo;explique cet article : http:\/\/www.wts.fr\/les-3-piliers-de-la-forme\/. Pour assurer une bonne r\u00e9cup\u00e9ration, le sommeil doit \u00eatre suffisant en temps et en qualit\u00e9, tout en \u00e9tant r\u00e9gulier. Ce dernier point est particuli\u00e8rement important : en effet, des \u00e9tudes sur les cycles journaliers montrent que les changements de rythme sont particuli\u00e8rement fatigants et affectent la r\u00e9cup\u00e9ration du sportif. C&rsquo;est un fait pour les personnes qui travaillent en \u00e9quipe ou qui subissent souvent les effets du d\u00e9calage horaire, en raison de voyages intercontinentaux fr\u00e9quents.<\/li>\n\n\n\n<li>Exercice d&rsquo;\u00e9limination : quelques heures apr\u00e8s l&rsquo;arriv\u00e9e, un exercice de 10 \u00e0 15 minutes, \u00e0 tr\u00e8s faible intensit\u00e9 (50-60% de la fr\u00e9quence cardiaque maximale) permettra aux toxines produites par les groupes musculaires sollicit\u00e9s pendant la course de s&rsquo;\u00e9vacuer vers les organes \u00ab\u00a0en charge\u00a0\u00bb (reins, foie&#8230;). Il est pr\u00e9f\u00e9rable de faire un exercice diff\u00e9rent de la course (marche, natation ou p\u00e9dalage lent).<\/li>\n\n\n\n<li>Etirez-vous ou faites-vous masser pour drainer les fibres musculaires et r\u00e9duire la tension neuromusculaire. De m\u00eame, l&rsquo;hydroth\u00e9rapie est une technique compl\u00e9mentaire qui consiste \u00e0 alterner des bains chauds (28\u00b0C) et froids (12\u00b0C). Le froid provoque une vasoconstriction (diminution du diam\u00e8tre des vaisseaux sanguins) et r\u00e9duit le processus inflammatoire. La chaleur provoque une vasodilatation et facilite le drainage des fibres musculaires. En vous inspirant de ce principe, vous pouvez asperger les muscles de vos jambes en alternant l&rsquo;eau tr\u00e8s chaude et l&rsquo;eau tr\u00e8s froide.<\/li>\n<\/ol>\n\n<p><\/p>\n\n<p><em>En conclusion, optimiser la r\u00e9cup\u00e9ration de son potentiel physique \u00e0 la fin d&rsquo;une grosse s\u00e9ance d&rsquo;entra\u00eenement, d&rsquo;un stage ou d&rsquo;une course, c&rsquo;est la garantie de reprendre l&rsquo;entra\u00eenement plus rapidement et dans de bonnes conditions. En outre, si vous appliquez les conseils susmentionn\u00e9s, vous limitez les risques de syndromes de surentra\u00eenement.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Par les entra\u00eeneurs du WTS<\/br><\/p>\n<p>&#8211; The Coaching Company (http:\/\/www.wts.fr)<br \/>\n&#8211; Jean-Baptiste Wiroth , entra\u00eeneur de Rachid El Morabity (https:\/\/www.facebook.com\/elmorabityofficial\/)<\/br><\/p>\n<p>Fondateur de WTS &#8211; The Coaching Company (http:\/\/www.wts.fr)<br \/>\nPhD &#8211; Docteur en physiologie de l&rsquo;exercice<\/p>\n","protected":false},"author":1,"featured_media":32955,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_mo_disable_npp":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[56],"tags":[],"class_list":["post-33475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Optimiser la r\u00e9cup\u00e9ration | Atlas Quest | Ultra Trail Atlas Toubkal \u00ae<\/title>\n<meta name=\"description\" content=\"Au cours d&#039;une p\u00e9riode d&#039;entra\u00eenement intensif, le principal risque pour un athl\u00e8te est de mal g\u00e9rer les phases de r\u00e9cup\u00e9ration.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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