{"id":2080,"date":"2024-04-06T07:00:00","date_gmt":"2024-04-06T05:00:00","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=2080"},"modified":"2024-04-12T09:21:13","modified_gmt":"2024-04-12T07:21:13","slug":"repas-veille-dune-course","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2024\/04\/06\/repas-veille-dune-course\/","title":{"rendered":"Repas : la veille d&rsquo;une course, on mange quoi ?"},"content":{"rendered":"\n<p>La veille d\u2019une course, le repas doit fournir \u00e0 votre corps et \u00e0 vos muscles les nutriments et l\u2019\u00e9nergie qui lui seront n\u00e9cessaires le lendemain pour performer. Mais ceci tout en veillant \u00e0 ce que votre syst\u00e8me digestif reste au repos, pour \u00e9viter les d\u00e9sagr\u00e9ments et petits probl\u00e8mes techniques, qui pourraient compromettre votre challenge.<\/p>\n\n\n\n<p>Comme pendant <a href=\"https:\/\/www.corunning.fr\/blog\/2024\/04\/04\/quelle-alimentation-adopter-en-preparation-marathon\/\">la phase de pr\u00e9paration d\u2019une course<\/a>, certains aliments sont \u00e0 privil\u00e9gier la veille.<\/p>\n\n\n\n<p>Alors, on vous livre ici quelques recommandations pour manger un repas \u00e9quilibr\u00e9 la veille d&rsquo;une course.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Les aliments \u00e0 privil\u00e9gier la veille d&rsquo;une course<\/h4>\n\n\n\n<p><strong>Glucides complexes :<\/strong> Les glucides sont une source d&rsquo;\u00e9nergie indispensable pour les sportifs. Optez pour des aliments riches en glucides complexes&nbsp;: c\u00e9r\u00e9ales compl\u00e8tes (riz brun, quinoa, avoine), p\u00e2tes compl\u00e8tes, pommes de terre, patates douces, pain complet, \u2026Les glucides vous aideront \u00e0 reconstituer vos r\u00e9serves de glycog\u00e8ne musculaire pour l&rsquo;\u00e9preuve du lendemain.<\/p>\n\n\n\n<p><strong>Prot\u00e9ines maigres :<\/strong> Les prot\u00e9ines maigres aident \u00e0 la r\u00e9cup\u00e9ration musculaire. Elles assurent aussi une sensation de sati\u00e9t\u00e9. Donc on met au menu&nbsp;: poulet grill\u00e9, poisson, fruits de mer, \u0153ufs, tofu ou l\u00e9gumineuses.<\/p>\n\n\n\n<p><strong>Fruits et l\u00e9gumes :<\/strong> Les fruits et l\u00e9gumes fournissent des vitamines, des min\u00e9raux et des antioxydants primordiaux pour la sant\u00e9 et la performance. La veille, optez pour des options faciles \u00e0 dig\u00e9rer comme les bananes, les pommes, les carottes, les \u00e9pinards&#8230;<\/p>\n\n\n\n<p><strong>Hydratation :<\/strong> Assurez vous de rester hydrat\u00e9 en buvant suffisamment d&rsquo;eau avant la course mais aussi pendant la course.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Manger l\u00e9ger<\/h4>\n\n\n\n<p>la veille, le repas doit \u00eatre l\u00e9ger. Soyez rassasi\u00e9 sans s&rsquo;alourdir.<\/p>\n\n\n\n<p>Et mangez quelques heures avant d&rsquo;aller vous coucher. Cela permettra \u00e0 votre corps de dig\u00e9rer correctement. Le tempo id\u00e9al&nbsp;: prendre son dernier repas 10 \u00e0 12 heures avant le d\u00e9part de la course.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Les aliments \u00e0 \u00e9viter avant une course<\/h4>\n\n\n\n<p>Avant une course, il est judicieux d\u2019\u00e9viter les aliments riches en graisses, en fibres et en prot\u00e9ines complexes. Plus difficiles \u00e0 dig\u00e9rer, des inconforts digestifs pourraient sinon se d\u00e9clarer pendant la course.<\/p>\n\n\n\n<p>On oublie les aliments gras. \u00c9vitez les aliments gras et fritures (frites, beignets, nuggets, junk food &#8230;), les burgers, les sauces grasses, &#8230;<\/p>\n\n\n\n<p>On \u00e9limine les aliments riches en fibres. Ils peuvent causer des ballonnements et des probl\u00e8mes digestifs. \u00c9vitez les l\u00e9gumes crucif\u00e8res (chou, brocoli, chou-fleur), les l\u00e9gumineuses (haricots, pois chiches, lentilles) et les fruits secs.<\/p>\n\n\n\n<p>Produits laitiers : Certains coureurs \u00e9vitent les produits laitiers avant une course en raison des probl\u00e8mes digestifs chez certains. A chacun de conna\u00eetre aussi ses limites, et son corps.<\/p>\n\n\n\n<p>Aliments \u00e9pic\u00e9s : Les aliments \u00e9pic\u00e9s provoquent parfois des br\u00fblures d&rsquo;estomac et des inconforts digestifs, pas le combo id\u00e9al pour courir dans de bonnes conditions, il faut l\u2019avouer.<\/p>\n\n\n\n<p>Alcool et caf\u00e9ine : avant une course, \u00e9vitez les boissons alcoolis\u00e9es, les boissons et sodas trop sucr\u00e9s, mais aussi les boissons riches en caf\u00e9ine, car elles peuvent provoquer une d\u00e9shydratation. Cela impactera votre performance.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" data-id=\"2081\" src=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280-1024x682.jpg\" alt=\"Quel repas la veille d'une course ? des glucides complexes !\" class=\"wp-image-2081\" srcset=\"https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280-1024x682.jpg 1024w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280-300x200.jpg 300w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280-768x512.jpg 768w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280-700x465.jpg 700w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280-560x373.jpg 560w, https:\/\/www.corunning.fr\/blog\/wp-content\/uploads\/2024\/04\/penne-569072_1280.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Des id\u00e9es de menus de veille de course<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Voici un exemple de d\u00e9jeuner la veille d&rsquo;une course :<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spaghetti de bl\u00e9 entier avec une sauce tomate l\u00e9g\u00e8re (on oublie la sauce grasse et la louche de cr\u00e8me fraiche &#8230;)<\/li>\n\n\n\n<li>une portion de poulet grill\u00e9, de poisson maigre ou de tofu pour les prot\u00e9ines.<\/li>\n\n\n\n<li>Une petite salade verte avec des l\u00e9gumes frais et une vinaigrette l\u00e9g\u00e8re ou des l\u00e9gumes cuits \u00e0 la vapeur.<\/li>\n\n\n\n<li>Une tranche de pain complet avec un peu de fromage \u00e0 tartiner.<\/li>\n\n\n\n<li>Une portion de fruits frais en dessert ou une compote de fruits.<\/li>\n<\/ul>\n\n\n\n<p>Ce repas fournit une bonne combinaison de glucides, de prot\u00e9ines, de fibres et de nutriments pour soutenir vos performances lors de la course du lendemain.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>Et le go\u00fbter est permis ?<\/strong><\/h5>\n\n\n\n<p>Si, comme la team corunning, vous faites partie de ceux qui ne sauteraient le go\u00fbter pour rien au monde, la veille d\u2019une course, on \u00e9change les BN et le verre de lait contre :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>une portion de fruits frais ou une barre \u00e9nerg\u00e9tique \u00e0 base de glucides.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>un petit bol de m\u00e9lange de fruits secs et de noix avec \u00e9ventuellement un yaourt nature si vous n\u2019avez pas de probl\u00e8mes digestifs avec les produits laitiers.<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>D\u00eener :<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Riz complet ou quinoa avec des l\u00e9gumes saut\u00e9s et du tofu ou du poisson.<\/li>\n\n\n\n<li>Une petite salade verte avec une vinaigrette l\u00e9g\u00e8re.<\/li>\n\n\n\n<li>Pain complet ou une tranche de pain aux c\u00e9r\u00e9ales.<\/li>\n\n\n\n<li>Compote de fruits ou yaourt nature en dessert.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Ultime conseil, veillez \u00e0 bien vous hydrater avant, pendant et apr\u00e8s la course en buvant r\u00e9guli\u00e8rement de l&rsquo;eau.<\/p>\n\n\n\n<p>Et, \u00e7a va para\u00eetre \u00e9vident \u00e0 certains, mais \u00e7a va mieux en le disant, l\u2019id\u00e9al reste tout de m\u00eame de tester votre plan nutritionnel avant la course.<\/p>\n\n\n\n<p>Testez des menus, la veille de vos entra\u00eenements, pour d\u00e9terminer ce qui convient \u00e0 votre syst\u00e8me digestif et \u00e0 vos besoins \u00e9nerg\u00e9tiques et \u00eatre fin pr\u00eat pour le jour J.<\/p>\n\n\n\n<p>Juste avant une course, on oublie aussi les tests de nouveaux aliments ou des repas inhabituels. Un bon moyen d\u2019\u00e9viter tout probl\u00e8me digestif impr\u00e9vu.<\/p>\n\n\n\n<p>La saison des trails, <a href=\"https:\/\/www.corunning.fr\/blog\/2024\/02\/28\/marathon-course-mythique\/\">marathons <\/a>et semi s&rsquo;ouvrent. Le repas de la veille d&rsquo;une course participe \u00e0 la r\u00e9ussite des mois de pr\u00e9paration, d&rsquo;entra\u00eenement ! <\/p>\n\n\n\n<p>A table !!!!!!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La veille d\u2019une course, le repas doit fournir \u00e0 votre corps et \u00e0 vos muscles les nutriments et l\u2019\u00e9nergie qui lui seront n\u00e9cessaires le lendemain pour performer. Mais ceci tout en veillant \u00e0 ce que votre syst\u00e8me digestif reste au repos, pour \u00e9viter les d\u00e9sagr\u00e9ments et petits probl\u00e8mes techniques, qui pourraient compromettre votre challenge.<\/p>\n","protected":false},"author":2,"featured_media":2082,"comment_status":"closed","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":[98,62],"tags":[264,225,265],"class_list":["post-2080","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualite","category-conseils","tag-alimentation","tag-preparation-marathon","tag-veille-de-marathon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Repas : la veille d&#039;une course, on mange quoi ? 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