{"id":730,"date":"2022-03-29T10:07:57","date_gmt":"2022-03-29T08:07:57","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=730"},"modified":"2022-06-19T19:16:06","modified_gmt":"2022-06-19T17:16:06","slug":"alimentation-marathon-que-manger-avant-pendant-et-apres","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2022\/03\/29\/alimentation-marathon-que-manger-avant-pendant-et-apres\/","title":{"rendered":"Alimentation marathon : que manger avant, pendant et apr\u00e8s ?"},"content":{"rendered":"\n

Le 3 avril prochain aura lieu le 45\u00e8me<\/sup> marathon international de Paris.<\/a> Comme pour toute course, une pr\u00e9paration physique s\u2019op\u00e8re bien avant le jour j. Au m\u00eame titre que les entra\u00eenements et que le sommeil, l\u2019alimentation marathon a une importance majeure.<\/p>\n\n\n\n

Une bonne alimentation pour un bon marathon<\/h2>\n\n\n\n

Le programme d\u2019entra\u00eenement pour courir un marathon est essentiel pour r\u00e9ussir sa course le jour J. \u00c0 l\u2019image du programme d\u2019entra\u00eenement, il est primordial pour chaque coureur de pr\u00e9parer son corps gr\u00e2ce \u00e0 une alimentation pr\u00e9 marathon adapt\u00e9e<\/strong>. Ce programme peut d\u00e9marrer plusieurs mois avant la course pour un programme complet et une pr\u00e9paration optimale. La derni\u00e8re ligne droite, soit la derni\u00e8re semaine avant le jour J, chaque coureur doit suivre un menu adapt\u00e9. Cela lui permet de mettre toutes les chances de son c\u00f4t\u00e9 pour r\u00e9ussir sa course.<\/p>\n\n\n\n

L\u2019alimentation marathon : que manger avant ?<\/h2>\n\n\n\n

Les jours pr\u00e9c\u00e9dant la course, il est essentiel de soigner son hygi\u00e8ne de vie et de se nourrir sainement et en quantit\u00e9 raisonnable. Le syst\u00e8me digestif doit \u00eatre chouchout\u00e9 de fa\u00e7on \u00e0 apporter l\u2019\u00e9nergie n\u00e9cessaire au corps en vue des efforts \u00e0 fournir. Un certain nombre d\u2019aliments sont \u00e0 consommer et d\u2019autres sont \u00e0 \u00e9viter avant de courir le marathon.<\/p>\n\n\n\n

Une semaine avant le marathon<\/h3>\n\n\n\n

Cette semaine pr\u00e9c\u00e9dant la course doit \u00eatre rythm\u00e9e par des repas \u00e9quilibr\u00e9s et vari\u00e9s. Le but de cette semaine de pr\u00e9paration est de charger les muscles et le foie en glycog\u00e8ne. Cela permet de former une r\u00e9serve suffisante de glucose pour l\u2019organisme. L\u2019assiette du coureur doit se composer de nutriments en portion adapt\u00e9e :<\/p>\n\n\n\n

  • Des prot\u00e9ines : viande, poisson, \u0153ufs (varier les sources de prot\u00e9ines un maximum \u00e0 chaque repas).<\/li>
  • Quelques acides gras essentiels : huile de colza, poissons gras type maquereaux ou sardines (une source de mati\u00e8res grasses indispensable).<\/li>
  • Des glucides complexes : f\u00e9culents, fruits et l\u00e9gumes.<\/li><\/ul>\n\n\n\n

    Un repas-type une semaine avant le marathon peut par exemple se composer de :<\/p>\n\n\n\n

    • Une portion de viande ou de poisson ou de 2 \u0153ufs.<\/li>
    • Une portion de f\u00e9culents et de l\u00e9gumes \u00e0 quantit\u00e9 \u00e9gale.<\/li>
    • Un laitage nature avec peu de mati\u00e8res grasses suivi d\u2019un fruit comme collation.<\/li><\/ul>\n\n\n\n
      \"Alimentation
      Image par daria-yakovleva @Pixabay<\/figcaption><\/figure>\n\n\n\n

      Tout comme le reste de l\u2019ann\u00e9e, il est conseill\u00e9 de privil\u00e9gier des l\u00e9gumes et fruits de saison pour garantir un maximum de micronutriments. La charge en glycog\u00e8ne doit augmenter au fur et \u00e0 mesure de la semaine. Il suffit d’augmenter la quantit\u00e9 de glucides dans l\u2019assiette jusqu\u2019\u00e0 la veille, tout en veillant \u00e0 maintenir une bonne hydratation car celle-ci favorise la fixation du glycog\u00e8ne.<\/strong><\/p>\n\n\n\n

      Le jour j : un petit-d\u00e9jeuner \u00e9nerg\u00e9tique<\/h3>\n\n\n\n

      Certains coureurs souhaitent conserver leur petit-d\u00e9jeuner le jour de la course. Dans ce cas, il faut le consommer 3 heures avant le d\u00e9part<\/strong>. Il est pr\u00e9f\u00e9rable de prendre son petit-d\u00e9jeuner habituel sans ajouter de nouveaux aliments. Privil\u00e9gier les laitages maigres, les compotes sans sucres et \u00e9viter les boissons chaudes. Celles-ci risquent d\u2019acc\u00e9l\u00e9rer le transit pendant la course. Pour ceux pr\u00e9f\u00e9rant \u00e9viter la prise d\u2019un petit-d\u00e9jeuner, une collation jusqu\u2019\u00e0 une heure avant le d\u00e9part est l’id\u00e9al.<\/strong> Il peut s\u2019agir : d\u2019une barre de c\u00e9r\u00e9ale et une compote non sucr\u00e9e ou d\u2019un g\u00e2teau \u00e9nerg\u00e9tique.<\/p>\n\n\n\n

      Que manger pendant le marathon ?<\/h2>\n\n\n\n

      Durant la course, l\u2019alimentation passe d\u2019abord par une bonne hydratation.<\/strong> Celle-ci d\u00e9pend de divers facteurs comme la temp\u00e9rature ext\u00e9rieure, le d\u00e9bit sudoral de chaque coureur et la dur\u00e9e de la course. Il est indispensable de consommer une boisson \u00e9nerg\u00e9tique \u00e0 raison de 500ml par heure minimum<\/strong>. Cela permet de r\u00e9hydrater l\u2019organisme et de limiter la baisse de sucre. Une barre de c\u00e9r\u00e9ale peut \u00e9ventuellement compl\u00e9ter cette boisson. En aliment interm\u00e9diaire et en compl\u00e9ment d\u2019une boisson, le gel \u00e9nerg\u00e9tique peut \u00eatre consomm\u00e9 durant la course.<\/p>\n\n\n\n

      R\u00e9cup\u00e9ration : l\u2019alimentation apr\u00e8s la course<\/h2>\n\n\n\n

      Pour une bonne r\u00e9cup\u00e9ration apr\u00e8s l\u2019effort, l\u2019alimentation doit se faire petit \u00e0 petit. Une alimentation et une hydratation fractionn\u00e9es \u00e9vitent un travail trop cons\u00e9quent et soudain \u00e0 l\u2019estomac.<\/strong> La p\u00e9riode de r\u00e9cup\u00e9ration est propre \u00e0 chacun selon les coureurs. Ceux encha\u00eenant les courses r\u00e9cup\u00e8rent sur une courte p\u00e9riode et les coureurs plus ponctuels r\u00e9cup\u00e8rent sur une plus longue dur\u00e9e. Quoi qu’il en soit, il est essentiel de recharger le glycog\u00e8ne musculaire<\/strong>. Un apport de prot\u00e9ines est recommand\u00e9 tout en s\u2019hydratant avec des boissons de r\u00e9cup\u00e9ration adapt\u00e9es.<\/p>\n\n\n\n

      Il est indispensable de garder en t\u00eate que le programme nutritionnel est tout aussi important que le programme d\u2019entra\u00eenement. L\u2019alimentation pour un marathon est un facteur compl\u00e9mentaire permettant une pr\u00e9paration optimale<\/strong>. Chaque coureur, coureuse est diff\u00e9rent. Il convient de se rappeler que tous ne suivront pas le m\u00eame programme en fonction des tol\u00e9rances alimentaires, des habitudes et des go\u00fbts de chacun. <\/p>\n\n\n\n

      Suivre un r\u00e9gime nutritionnel adapt\u00e9 pour \u00e9viter les blessures et r\u00e9ussir sa course tout en gardant la forme demeure indispensable ! <\/p>\n\n\n\n

      D\u00eetes-nous, qui parmi vous chausse ses baskets le 3 avril prochain ?<\/p>\n","protected":false},"excerpt":{"rendered":"

      Le 3 avril prochain aura lieu le 45\u00e8me marathon international de Paris. Comme pour toute course, une pr\u00e9paration physique s\u2019op\u00e8re bien avant le jour j. … <\/p>\n","protected":false},"author":3,"featured_media":732,"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":[98,1],"tags":[],"class_list":["post-730","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualite","category-non-classe"],"yoast_head":"\nAlimentation marathon : que manger avant, pendant et apr\u00e8s ? - Corunning<\/title>\n<meta name=\"description\" content=\"L'alimentation sp\u00e9cial marathon est un facteur primordial \u00e0 ne pas n\u00e9gliger. 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