Bananes:<\/strong>\u00a0Pour un approvisionnement r\u00e9gulier et durable en \u00e9nergie, mangez une banane juste avant d\u2019arriver \u00e0 la salle de gym. Il contient 25 grammes de glucides, la source de carburant pr\u00e9f\u00e9r\u00e9e de votre corps pour l\u2019exercice. Bonus: Vous obtiendrez \u00e9galement une bonne dose de potassium, un \u00e9lectrolyte cl\u00e9 qui se perd par la sueur.<\/p>\n Raisins secs:<\/strong>\u00a0Une nouvelle \u00e9tude montre que les raisins secs fonctionnent aussi bien que les gels sportifs pour alimenter vos muscles avant l\u2019exercice. Visez 2 cuill\u00e8res \u00e0 soupe – ou environ 30 \u00e0 40 raisins secs.<\/p>\n Jus de grenade:<\/strong>\u00a0Des compos\u00e9s sains dans le jus de grenade appel\u00e9s polyph\u00e9nols peuvent aider \u00e0 diminuer les douleurs musculaires, une \u00e9tude r\u00e9cente a r\u00e9v\u00e9l\u00e9. Buvez 4 \u00e0 8 onces par jour. Choisissez-en un qui est 100% jus, comme POM Wonderful.<\/p>\n Th\u00e9 vert:<\/strong>\u00a0Ce breuvage sain contient des cat\u00e9chines, des substances qui peuvent augmenter la combustion des graisses pendant l\u2019exercice, selon la recherche. Buvez 8 \u00e0 16 onces de th\u00e9 chaud ou glac\u00e9 avant de vous rendre \u00e0 votre s\u00e9ance.<\/p>\n Sandwich au thon:<\/strong>\u00a0Le meilleur combo de r\u00e9cup\u00e9ration d\u2019exercice de votre corps est des prot\u00e9ines pour r\u00e9parer les muscles et les glucides pour reconstituer les r\u00e9serves d\u2019\u00e9nergie. Le thon riche en prot\u00e9ines sur du pain de grains entiers est le pick-me-up parfait apr\u00e8s l\u2019entra\u00eenement. Bonus: Les graisses om\u00e9ga-3 saines dans le thon peuvent \u00e9galement diminuer les douleurs musculaires. La plupart des sachets StarKist \u00e0 service unique et sans drain sont de 100 calories ou moins.<\/p>\n Yogourt:<\/strong>\u00a0Les produits laitiers comme le yogourt sont naturellement riches en prot\u00e9ines et en glucides. Pour plus de cr\u00e9dit, choisissez 2% yogourt – il contient de l\u2019acide linol\u00e9ique conjugu\u00e9, ce qui peut acc\u00e9l\u00e9rer la combustion des graisses. Essayez du yogourt nature \u00e0 2 %, comme chobani ou Stonyfield. Ajouter une cuill\u00e8re \u00e0 caf\u00e9 de miel pour la douceur.<\/p>\n Cerises acidul\u00e9es:<\/strong>\u00a0Un compos\u00e9 dans les cerises acidul\u00e9es appel\u00e9 anthocyanine peut r\u00e9duire les douleurs musculaires et l\u2019inflammation. Visez 1\/2 \u00e0 1 tasse de fruits congel\u00e9s non sucr\u00e9s ou de jus 100%.<\/p>\n Un smoothie vert :<\/strong>\u00a0Une nouvelle \u00e9tude montre qu\u2019un compos\u00e9 sain dans les l\u00e9gumes verts \u00e0 feuilles aide les muscles \u00e0 travailler plus efficacement. Dans un m\u00e9langeur, pur\u00e9e 1 tasse de l\u00e9gumes-feuilles tels que les \u00e9pinards, 8 onces de lait faible en gras et 1\/2 tasse de baies congel\u00e9es et profitez-en apr\u00e8s des s\u00e9ances d\u2019exercice vigoureuses.<\/p>\n Et n\u2019oubliez pas de boire de l\u2019eau!<\/strong><\/p>\n Sans une bonne hydratation, la fatigue s\u2019installe plus rapidement et augmente votre risque de blessure. Visez \u00e0 boire environ 8 \u00e0 16 onces pendant une s\u00e9ance d\u2019entra\u00eenement de 30 minutes.<\/p>\n \n","protected":false},"excerpt":{"rendered":" Avant votre s\u00e9ance d\u2019entra\u00eenement Bananes:\u00a0Pour un approvisionnement r\u00e9gulier et durable en \u00e9nergie, mangez une banane juste avant d\u2019arriver \u00e0 la […]<\/p>\n","protected":false},"author":2,"featured_media":14470,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","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-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[213,19],"tags":[],"class_list":["post-14469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foods","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/07\/481218275-56a6b3fb5f9b58b7d0e461ab.jpg","categories_details":[{"id":213,"name":"Foods","count":119,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6221,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/14469","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=14469"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/14469\/revisions"}],"predecessor-version":[{"id":14607,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/14469\/revisions\/14607"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/14470"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=14469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=14469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=14469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement<\/h2>\n