Gabrielle Lyon<\/a>, D.O., un m\u00e9decin de m\u00e9decine fonctionnelle sp\u00e9cialis\u00e9 dans la m\u00e9decine centr\u00e9e sur les muscles.<\/p>\n\u00ab\u00a0La recherche sur les glucides et l\u2019exercice de haute intensit\u00e9 est tr\u00e8s claire\u00a0\u00bb, dit Lyon. \u00ab La recherche sur la distribution des repas pour la flexibilit\u00e9 m\u00e9tabolique et la composition corporelle n\u2019est pas aussi bien \u00e9tablie et certainement pas largement reconnue. \u00bb<\/p>\n
Alors pourquoi devriez-vous faire attention \u00e0 la fa\u00e7on dont vous distribuez les glucides tout au long de la journ\u00e9e? Il doit principalement faire face \u00e0 la \u00ab\u00a0flexibilit\u00e9 m\u00e9tabolique\u00a0\u00bb, ou la capacit\u00e9 de votre corps \u00e0 s\u2019adapter \u00e0 diff\u00e9rentes exigences m\u00e9taboliques (aka le stress que vous mettez sur elle par l\u2019alimentation et la formation).<\/p>\n
Nous savons que la consommation de glucides n\u00e9cessite une r\u00e9ponse \u00e0 l\u2019insuline afin que nos cellules puissent absorber les sucres du macronutriment pour l\u2019\u00e9nergie. Mangez trop de glucides, cependant, et votre corps pourrait ne pas \u00eatre en mesure de suivre.<\/p>\n
\u00ab\u00a0Des \u00e9tudes ont montr\u00e9 que le corps peut utiliser (br\u00fbler) et stocker jusqu\u2019\u00e0 environ 40 grammes de glucides apr\u00e8s un repas, dit Lyon. \u00ab Tout repas qui d\u00e9passe 30 \u00e0 40 g de glucides n\u00e9cessite une r\u00e9ponse importante \u00e0 l\u2019insuline qui arr\u00eate le m\u00e9tabolisme des graisses. Cela limite la capacit\u00e9 de l\u2019organisme \u00e0 br\u00fbler les graisses, augmente les fluctuations de la glyc\u00e9mie et augmente la faim.<\/p>\n
Pour la personne moyenne ax\u00e9e sur le maintien de la graisse corporelle au minimum, Lyon recommande de garder les glucides plus bas en d\u00e9but de journ\u00e9e et plus \u00e9lev\u00e9 \u00e0 la fin de celui-ci.<\/p>\n
\u00ab La recherche a montr\u00e9 le premier repas, le petit d\u00e9jeuner, qui limitent les glucides et augmentent les prot\u00e9ines maximise la flexibilit\u00e9 m\u00e9tabolique pour l\u2019utilisation des carburants d\u2019acides gras, \u00bb elle dit. \u00ab\u00a0Les glucides consomm\u00e9s lors du dernier repas, le d\u00eener, ont le moins d\u2019impact sur le m\u00e9tabolisme et l\u2019app\u00e9tit.\u00a0\u00bb<\/p>\n
Bien s\u00fbr, la strat\u00e9gie ne serait pas la m\u00eame pour les personnes qui passent des heures dans la salle de musculation et ont besoin de beaucoup d\u2019\u00e9nergie pour leurs s\u00e9ances d\u2019entra\u00eenement. \u00ab Les athl\u00e8tes ax\u00e9s sur les performances de haute intensit\u00e9 voudront peut-\u00eatre plus de glucides plus t\u00f4t dans la journ\u00e9e\u00a0\u00bb, dit Lyon.<\/p>\n
Gardez \u00e0 l\u2019esprit que c\u2019est seulement pour les personnes qui font des s\u00e9ances d\u2019entra\u00eenement intenses , c\u2019est-\u00e0-dire des halt\u00e9rophiles ou des CrossFitters professionnels. \u00ab\u00a0Pour l\u2019entra\u00eenement de routine, les repas normaux sont g\u00e9n\u00e9ralement suffisants\u00a0\u00bb, dit Lyon.<\/p>\n
Mais quel que soit le niveau de comp\u00e9tence que vous \u00eates \u00e0, assurez-vous que vos glucides avant l\u2019entra\u00eenement n\u2019impliquent pas des aliments \u00e9lev\u00e9s sur l\u2019indice glyc\u00e9mique (ou des aliments qui cr\u00e9ent une forte pointe de sucre dans le sang), Lyon dit.<\/p>\n
La plupart des gens savent que le r\u00e9approvisionnement en glucides apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement est essentiel pour remplacer le glycog\u00e8ne qui a \u00e9t\u00e9 br\u00fbl\u00e9 par le corps. Mais Lyon dit que la plupart des amateurs de gym n\u2019ont pas \u00e0 trop insister \u00e0 ce sujet. \u00ab Pour l\u2019entra\u00eenement de routine, les repas normaux sont g\u00e9n\u00e9ralement suffisants\u00a0\u00bb, dit-elle.<\/p>\n
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M\u00eame le culturiste le plus d\u00e9contract\u00e9 sait un petit quelque chose sur le \u00ab\u00a0timing des prot\u00e9ines\u00a0\u00bb – mais si vous 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