{"id":858,"date":"2024-11-02T10:00:18","date_gmt":"2024-11-02T09:00:18","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=858"},"modified":"2026-04-09T13:55:28","modified_gmt":"2026-04-09T11:55:28","slug":"que-dois-je-manger-apres-un-entrainement-de-musculation","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/fr\/que-dois-je-manger-apres-un-entrainement-de-musculation\/","title":{"rendered":"Que dois-je manger apr\u00e8s un entra\u00eenement de musculation ?"},"content":{"rendered":"

Que faut-il manger apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion<\/a> ? Cette ques\u00adtion divise souvent les opi\u00adni\u00adons. Peut-\u00eatre avez-vous d\u00e9j\u00e0 vu un de vos amis savou\u00adrer imm\u00e9\u00addia\u00adte\u00adment un shake pro\u00adt\u00e9\u00adin\u00e9 apr\u00e8s sa der\u00adni\u00e8re s\u00e9rie d\u2019e\u00adxer\u00adci\u00adces, tandis qu\u2019un autre pr\u00e9f\u00e8re attendre une demi-heure, \u00e9vitant les barres \u00e9ner\u00adg\u00e9\u00adti\u00adques en raison de leur teneur en sucre et optant pour des repas pauvres en glu\u00adci\u00addes. Mais que faut-il en penser ? Et la nut\u00adri\u00adtion spor\u00adtive ne d\u00e9pend-elle pas de fac\u00adteurs bien plus importants que du timing ou des calo\u00adries ?<\/strong><\/p>\n

Pourquoi une bonne alimentation apr\u00e8s l\u2019entra\u00eenement en musculation est-elle cruciale ?<\/h2>\n

Lors de l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion, de petites d\u00e9chir\u00adures appa\u00adrais\u00adsent dans les fibres mus\u00adcu\u00adlai\u00adres. Lorsque le corps r\u00e9pare ces bles\u00adsu\u00adres, il forme davan\u00adtage de fibres qu\u2019au\u00adpa\u00adra\u00advant, ce qui ent\u00adra\u00eene une aug\u00admen\u00adta\u00adtion de la taille et de la force des muscles. Pour ce pro\u00adces\u00adsus, le corps a besoin de pro\u00adt\u00e9\u00adi\u00adnes, car elles con\u00adsti\u00adtu\u00adent les \u00e9l\u00e9\u00adments de base de toutes les cel\u00adlu\u00adles.<\/p>\n

\"Tunturi<\/a><\/p>\n

De plus, le corps doit recon\u00adsti\u00adtuer ses r\u00e9ser\u00adves de gly\u00adco\u00adg\u00e8ne. Le gly\u00adco\u00adg\u00e8ne est la forme de stockage du glucose, un glucide. Lorsque vous vous ent\u00adra\u00ee\u00adnez inten\u00adsi\u00adve\u00adment, votre corps puise dans ces r\u00e9ser\u00adves pour pro\u00adduire de l\u2019\u00e9\u00adner\u00adgie. Apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment, ces r\u00e9ser\u00adves doivent \u00eatre renou\u00advel\u00e9es avec de nou\u00adveaux glu\u00adci\u00addes. Si les r\u00e9ser\u00adves de glu\u00adci\u00addes sont \u00e9pui\u00ads\u00e9es, le corps utilise non seu\u00adle\u00adment les grais\u00adses mais aussi les muscles pour fournir l\u2019\u00e9\u00adner\u00adgie n\u00e9ces\u00adsaire, ce qui peut ent\u00adra\u00ee\u00adner une perte mus\u00adcu\u00adlaire au lieu de la prise de masse.<\/p>\n

C\u2019est pour\u00adquoi il est judi\u00adcieux de prendre un repas apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion con\u00adten\u00adant \u00e0 la fois des pro\u00adt\u00e9\u00adi\u00adnes et des glu\u00adci\u00addes. Cela aide \u00e0 pr\u00e9\u00adve\u00adnir les fring\u00ada\u00adles et la d\u00e9gra\u00adda\u00adtion des pro\u00adt\u00e9\u00adi\u00adnes cor\u00adpo\u00adrel\u00adles, tout en rem\u00adplis\u00adsant les r\u00e9ser\u00adves d\u2019\u00e9\u00adner\u00adgie et en favo\u00adri\u00adsant la r\u00e9g\u00e9\u00adn\u00e9\u00adra\u00adtion et l\u2019a\u00adgran\u00addis\u00adse\u00adment des muscles.<\/p>\n

\"Gesunde-Mahlzeit

\u00a9 Vadym \u2014 stock.adobe.com<\/p><\/div>\n

Prot\u00e9ines, graisses et glucides : les macronutriments dont votre corps a besoin<\/h2>\n

Apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion, vous avez surtout besoin de pro\u00adt\u00e9\u00adi\u00adnes. Le corps trans\u00adforme les pro\u00adt\u00e9\u00adi\u00adnes de votre ali\u00admen\u00adta\u00adtion en pro\u00adt\u00e9\u00adi\u00adnes cor\u00adpo\u00adrel\u00adles, \u00e0 partir des\u00adquel\u00adles il peut former de nou\u00advel\u00adles fibres mus\u00adcu\u00adlai\u00adres. Une ali\u00admen\u00adta\u00adtion riche en pro\u00adt\u00e9\u00adi\u00adnes peut \u00e9ga\u00adle\u00adment ren\u00adforcer le syst\u00e8me immu\u00adni\u00adtaire et am\u00e9\u00adlio\u00adrer l\u2019ap\u00adpa\u00adrence de la peau. De nombreux pro\u00adduits d\u2019o\u00adri\u00adgine animale comme les \u0153ufs, le poisson et la volaille sont d\u2019ex\u00adcel\u00adlen\u00adtes sources de pro\u00adt\u00e9\u00adi\u00adnes. Les pro\u00adduits lai\u00adtiers comme le fromage blanc et le fromage cottage en sont \u00e9ga\u00adle\u00adment riches. Vous pouvez aussi con\u00adsom\u00admer des sources de pro\u00adt\u00e9\u00adi\u00adnes v\u00e9g\u00e9\u00adta\u00adles, comme le tofu, le tempeh, les noix, les hari\u00adcots et les l\u00e9gu\u00admi\u00adneu\u00adses.<\/p>\n

\"Proteinreiche-Nahrungsmittel

\u00a9 Yulia Furman \u2014 stock.adobe.com<\/p><\/div>\n

Les glu\u00adci\u00addes sont la prin\u00adci\u00adpale source d\u2019\u00e9\u00adner\u00adgie du corps. Pour resti\u00adtuer l\u2019\u00e9\u00adner\u00adgie br\u00fbl\u00e9e pendant l\u2019en\u00adtra\u00ee\u00adne\u00adment, les glu\u00adci\u00addes com\u00adple\u00adxes (lents) sont les plus appro\u00adpri\u00e9s. Ils four\u00adnis\u00adsent de l\u2019\u00e9\u00adner\u00adgie \u00e0 plus long terme que les glu\u00adci\u00addes simples (rapides). Les glu\u00adci\u00addes com\u00adple\u00adxes se trou\u00advent dans des l\u00e9gumes riches en amidon, comme les pois et les pommes de terre, ainsi que dans les l\u00e9gu\u00admi\u00adneu\u00adses, les pro\u00adduits \u00e0 grains entiers, le riz complet et le quinoa. Les glu\u00adci\u00addes rapides sont prin\u00adci\u00adpa\u00adle\u00adment pr\u00e9s\u00adents dans les fruits et les pro\u00adduits \u00e0 base de farine.<\/p>\n

\"Kohlenhydratreiche-Nahrung\"

\u00a9 bit24 \u2014 stock.adobe.com<\/p><\/div>\n

Le troi\u00adsi\u00e8me macro\u00adnu\u00adtri\u00adment, les grais\u00adses, joue un r\u00f4le second\u00adaire dans la mus\u00adcu\u00adla\u00adtion. Les acides gras om\u00e9ga\u20113 s\u2019a\u00adv\u00e8\u00adrent utiles pour la r\u00e9g\u00e9\u00adn\u00e9\u00adra\u00adtion, mais doivent \u00eatre con\u00adsom\u00adm\u00e9s avec mod\u00e9\u00adra\u00adtion. On les trouve dans des ali\u00adments comme le poisson, l\u2019a\u00advo\u00adcat et l\u2019huile de lin. Il est pr\u00e9\u00adf\u00e9\u00adra\u00adble d\u2019\u00e9\u00advi\u00adter les grais\u00adses satu\u00adr\u00e9es, pr\u00e9\u00adsen\u00adtes dans le beurre et les viandes grasses, car elles peuvent avoir un effet n\u00e9gatif sur le syst\u00e8me car\u00addio\u00advas\u00adcu\u00adlaire et les niveaux de cho\u00adle\u00ads\u00adt\u00e9\u00adrol.<\/p>\n

\"Fettreiche-Nahrung\"

\u00a9 craev\u00adschii \u2014 stock.adobe.com<\/p><\/div>\n

La fen\u00eatre anabolique : Quand manger apr\u00e8s l\u2019entra\u00eenement en musculation ?<\/h2>\n

Le terme \u00ab ana\u00adbo\u00adli\u00adque \u00bb signi\u00adfie \u00ab favo\u00adri\u00adsant la crois\u00adsance mus\u00adcu\u00adlaire \u00bb. La fen\u00eatre ana\u00adbo\u00adli\u00adque d\u00e9signe une p\u00e9riode limit\u00e9e apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion o\u00f9 il est con\u00adseill\u00e9 de manger imm\u00e9\u00addia\u00adte\u00adment. En effet, \u00e0 ce moment-l\u00e0, le corps est capable d\u2019ab\u00adsor\u00adber au mieux les macro\u00adnu\u00adtri\u00adments pour favo\u00adri\u00adser la r\u00e9g\u00e9\u00adn\u00e9\u00adra\u00adtion et la con\u00ads\u00adtruc\u00adtion mus\u00adcu\u00adlaire. Cette p\u00e9riode est aussi appel\u00e9e \u00ab fen\u00eatre pro\u00adt\u00e9\u00adi\u00adque \u00bb.<\/p>\n

On croit souvent que la fen\u00eatre ana\u00adbo\u00adli\u00adque est ouverte seu\u00adle\u00adment entre 30 minutes et 45 minutes apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment. Cepen\u00addant, des recher\u00adches ont prouv\u00e9 que la syn\u00adth\u00e8se des pro\u00adt\u00e9\u00adi\u00adnes \u2013 c\u2019est-\u00e0-dire l\u2019uti\u00adli\u00adsa\u00adtion des pro\u00adt\u00e9\u00adi\u00adnes \u2013 est accrue apr\u00e8s un ent\u00adra\u00ee\u00adne\u00adment. Ce pro\u00adces\u00adsus dure jusqu\u2019\u00e0 48 heures, soit bien plus long\u00adtemps que 45 minutes. Il n\u2019e\u00adxiste donc pas vrai\u00adment de \u00ab fen\u00eatre \u00bb mais plut\u00f4t une \u00ab porte d\u2019en\u00adtr\u00e9e \u00bb ana\u00adbo\u00adli\u00adque.<\/p>\n

Il est tout de m\u00eame con\u00adseill\u00e9 de con\u00adsom\u00admer un en-cas environ 30 minutes apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment et un repas complet dans les 45 \u00e0 120 minutes qui suivent. M\u00eame si votre corps peut encore uti\u00adli\u00adser les nut\u00adri\u00adments plus tard, il a besoin de nou\u00advel\u00adles \u00e9ner\u00adgies peu apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment. Ce qui est plus important que le moment o\u00f9 vous mangez apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment, c\u2019est d\u2019avoir une ali\u00admen\u00adta\u00adtion \u00e9qui\u00adli\u00adbr\u00e9e. Assurez-vous d\u2019ob\u00adte\u00adnir suf\u00adfi\u00adsam\u00adment de pro\u00adt\u00e9\u00adi\u00adnes, de glu\u00adci\u00addes, de grais\u00adses et de vit\u00adami\u00adnes tout au long de la journ\u00e9e.<\/p>\n

\"Paar-macht-gesunden-Smoothie\"

\u00a9 sura\u00adchetkham\u00adsuk \u2014 stock.adobe.com<\/p><\/div>\n

En-cas apr\u00e8s l\u2019entra\u00eenement : Que manger juste apr\u00e8s l\u2019entra\u00eenement ?<\/h2>\n

Il est pr\u00e9\u00adf\u00e9\u00adra\u00adble de ne pas manger imm\u00e9\u00addia\u00adte\u00adment apr\u00e8s la fin de votre ent\u00adra\u00ee\u00adne\u00adment. \u00c0 ce moment-l\u00e0, votre rythme car\u00addiaque est encore \u00e9lev\u00e9 et la diges\u00adtion pour\u00adrait \u00eatre trop exi\u00adge\u00adante pour votre corps. Prenez donc le temps de prendre une douche et de vous changer. Ensuite, vous pouvez prendre un premier en-cas pour appor\u00adter des pro\u00adt\u00e9\u00adi\u00adnes et un peu de sucre \u00e0 votre corps. Par exemple, une banane m\u00fbre est une bonne option. Un shake pro\u00adt\u00e9\u00adin\u00e9 aux fruits est \u00e9ga\u00adle\u00adment un clas\u00adsi\u00adque.<\/p>\n

\"New<\/a>Si vous vous ent\u00adra\u00ee\u00adnez \u00e0 domic\u00adile<\/a> ou si vous n\u2019avez pas un long trajet \u00e0 faire, vous pouvez pr\u00e9pa\u00adrer un en-cas plus con\u00ads\u00e9\u00adquent. Par exemple, un sand\u00adwich avec \u0153ufs brouil\u00adl\u00e9s ou beurre de caca\u00adhu\u00e8te, du por\u00adridge avec des amandes et une banane, ou du yaourt grec avec vos fruits pr\u00e9\u00adf\u00e9\u00adr\u00e9s.<\/p>\n

\"adidas<\/a><\/p>\n

Id\u00e9es de repas apr\u00e8s l\u2019entra\u00eenement : Les meilleures recettes post-entra\u00eenement<\/h2>\n

Pour que la syn\u00adth\u00e8se du gly\u00adco\u00adg\u00e8ne se pro\u00adduise, le corps doit lib\u00e9rer de l\u2019in\u00adsu\u00adline. Ce pro\u00adces\u00adsus est opti\u00admis\u00e9 si vous con\u00adsom\u00admez des glu\u00adci\u00addes et des pro\u00adt\u00e9\u00adi\u00adnes ensem\u00adble. Un repas complet post-ent\u00adra\u00ee\u00adne\u00adment devrait donc \u00eatre con\u00adsti\u00adtu\u00e9 \u00e0 60 % de glu\u00adci\u00addes lents et \u00e0 30 % de pro\u00adt\u00e9\u00adi\u00adnes. Le repas doit \u00e9ga\u00adle\u00adment inclure une portion de l\u00e9gumes.<\/p>\n

Voici sept id\u00e9es pour un plan nut\u00adri\u00adti\u00adonnel optimal pour la prise de muscle :<\/p>\n

    \n
  • Pr\u00e9\u00adpa\u00adrez un chili con carne clas\u00adsi\u00adque avec du riz, en y ajou\u00adtant des l\u00e9gu\u00admi\u00adneu\u00adses comme les hari\u00adcots rouges, les len\u00adtil\u00adles ou les pois chiches pour un apport sup\u00adp\u00adl\u00e9\u00admen\u00adtaire en pro\u00adt\u00e9\u00adi\u00adnes.<\/li>\n
  • Faites sauter des tran\u00adches fines de cour\u00adget\u00adtes dans de l\u2019huile d\u2019olive et d\u00e9gus\u00adtez des p\u00e2tes de cour\u00adget\u00adtes avec de la sauce tomate et du fromage cottage.<\/li>\n
  • Essayez des pommes de terre avec \u0153uf et thon, une ome\u00adlette \u00e0 l\u2019a\u00advo\u00adcat, des p\u00e2tes com\u00adpl\u00e8\u00adtes avec de la poi\u00adtrine de dinde et des l\u00e9gumes, ou un filet de saumon avec du quinoa.<\/li>\n
  • Le clas\u00adsi\u00adque : poi\u00adtrine de poulet avec du riz nature et des l\u00e9gumes, comme des poi\u00adv\u00adrons ou du brocoli. Si vous n\u2019aimez pas le poulet, vous pouvez le rem\u00adpla\u00adcer par de la dinde ou du poisson.\"Huehnerfleisch-mit-Gemuese\"<\/li>\n<\/ul>\n

    \u00a9 weyo \u2014 stock.adobe.com<\/p>\n

    Que manger apr\u00e8s l\u2019entra\u00eenement si vous \u00eates v\u00e9g\u00e9talien ?<\/strong><\/h2>\n

    Les v\u00e9g\u00e9\u00adta\u00adri\u00adens et les v\u00e9g\u00e9\u00adta\u00adli\u00adens peuvent manger apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment de la m\u00eame mani\u00e8re que les spor\u00adtifs omni\u00advo\u00adres, \u00e0 con\u00addi\u00adtion de choisir des sources de pro\u00adt\u00e9\u00adi\u00adnes v\u00e9g\u00e9\u00adta\u00adles.<\/p>\n

      \n
    • Un riz saut\u00e9 avec des l\u00e9gumes peut \u00eatre combin\u00e9 avec du tofu fum\u00e9 ou du tempeh \u00e0 la place de la poi\u00adtrine de poulet ou de dinde.<\/li>\n
    • Un dip au houmous avec des l\u00e9gumes r\u00f4tis : les l\u00e9gumes riches en amidon four\u00adnis\u00adsent des glu\u00adci\u00addes et des fibres, tandis que les pois chiches du houmous apportent des pro\u00adt\u00e9\u00adi\u00adnes.<\/li>\n
    • Pr\u00e9\u00adpa\u00adrez un Oko\u00adno\u00admi\u00adyaki v\u00e9g\u00e9\u00adta\u00adlien, un pancake japo\u00adnais aux l\u00e9gumes, \u00e0 base de chou blanc, cour\u00adget\u00adtes, farine de petit \u00e9peautre et pro\u00adt\u00e9ine de pois.<\/li>\n
    • M\u00e9lan\u00adgez des p\u00e2tes com\u00adpl\u00e8\u00adtes ou pro\u00adt\u00e9\u00adi\u00adn\u00e9es avec des l\u00e9gumes frais, du tofu fum\u00e9 et une sauce au s\u00e9same pour une bowl riche en pro\u00adt\u00e9\u00adi\u00adnes.<\/li>\n
    • Pr\u00e9\u00adpa\u00adrez une sauce fro\u00adma\u00adg\u00e8re pro\u00adt\u00e9\u00adi\u00adn\u00e9e \u00e0 base de lait de coco, de farine de tapioca, de levure nut\u00adri\u00adti\u00adonnelle, de len\u00adtil\u00adles et de noix de cajou pour des Mac & Cheese v\u00e9g\u00e9\u00adta\u00adli\u00adens.\"Reis-mit-Tofu-und-Gemuese\"<\/li>\n<\/ul>\n

      Tant que vous vous assurez d\u2019ob\u00adte\u00adnir suf\u00adfi\u00adsam\u00adment de pro\u00adt\u00e9\u00adi\u00adnes, de glu\u00adci\u00addes et de vit\u00adami\u00adnes, une ali\u00admen\u00adta\u00adtion v\u00e9g\u00e9\u00adta\u00adli\u00adenne peut aussi \u00eatre \u00e9qui\u00adli\u00adbr\u00e9e pour la mus\u00adcu\u00adla\u00adtion. L\u2019im\u00adportant n\u2019est pas le moment o\u00f9 vous mangez ni le type d\u2019a\u00adli\u00admen\u00adta\u00adtion, mais que vous preniez un repas \u00e9qui\u00adli\u00adbr\u00e9.<\/p>\n

      \u00a9 gkrphoto \u2014 stock.adobe.com<\/p>\n","protected":false},"excerpt":{"rendered":"

      Que faut-il manger apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion ? Cette ques\u00adtion divise souvent les opi\u00adni\u00adons. Peut-\u00eatre avez-vous d\u00e9j\u00e0 vu un de vos amis savou\u00adrer imm\u00e9\u00addia\u00adte\u00adment un shake pro\u00adt\u00e9\u00adin\u00e9 apr\u00e8s sa der\u00adni\u00e8re s\u00e9rie d\u2019e\u00adxer\u00adci\u00adces, tandis qu\u2019un autre pr\u00e9f\u00e8re attendre une demi-heure, \u00e9vitant les barres \u00e9ner\u00adg\u00e9\u00adti\u00adques en raison de leur teneur en sucre et optant pour des repas [\u2026]<\/p>\n","protected":false},"author":4,"featured_media":596,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[69,197],"tags":[252,251,255,254,256,219,258,257,253,259],"class_list":["post-858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fonctionnel-fr","category-puissance-fr","tag-alimentation-equilibree","tag-fenetre-anabolique","tag-glucides","tag-graisses","tag-macronutriments","tag-musculation","tag-nutrition-sportive","tag-proteine","tag-proteines","tag-que-devrais-je-manger-apres-lentrainement-en-musculation"],"yoast_head":"\nQue dois-je manger apr\u00e8s un entra\u00eenement de musculation ?<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/fr\/que-dois-je-manger-apres-un-entrainement-de-musculation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Que dois-je manger apr\u00e8s un entra\u00eenement de musculation ?\" \/>\n<meta property=\"og:description\" content=\"Que faut-il manger apr\u00e8s l\u2019en\u00adtra\u00ee\u00adne\u00adment en mus\u00adcu\u00adla\u00adtion ? 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