{"id":8840,"date":"2025-04-01T00:00:09","date_gmt":"2025-04-01T00:00:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8840"},"modified":"2025-04-01T07:06:59","modified_gmt":"2025-04-01T07:06:59","slug":"7-foods-you-should-be-eating-before-a-workout-and-4-you-shouldnt-slideshow","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/7-foods-you-should-be-eating-before-a-workout-and-4-you-shouldnt-slideshow\/","title":{"rendered":"7 ALIMENTS QUE VOUS DEVRIEZ MANGER AVANT UNE S\u00c9ANCE D\u2019ENTRA\u00ceNEMENT (ET 4 VOUS NE DEVRIEZ PAS) DIAPORAMA"},"content":{"rendered":"<\/p>\n

2 heures avant une s\u00e9ance d\u2019entra\u00eenement : Mangez des pois chiches<\/h2>\n

\"2<\/p>\n

Les pois chiches sont faciles \u00e0 pr\u00e9parer et fournissent au corps un bel \u00e9quilibre entre les prot\u00e9ines, les fibres et les glucides. Arroser le jus de citron de plus d\u2019une demi-tasse de pois chiches \u00e9goutt\u00e9s quelques heures avant une s\u00e9ance d\u2019entra\u00eenement pour une source d\u2019\u00e9nergie soutenue.<\/p>\n

2 heures avant une s\u00e9ance d\u2019entra\u00eenement : Mangez des \u0153ufs durs<\/h2>\n

\"2<\/p>\n

Les \u0153ufs sont un aliment \u00e9quilibr\u00e9 sur le plan nutritionnel et faible en calories : les blancs d\u2019\u0153ufs fournissent des prot\u00e9ines, tandis que le jaune fournit des vitamines, des min\u00e9raux et des graisses saines. Les prot\u00e9ines pr\u00e9-entra\u00eenement aident \u00e0 am\u00e9liorer les performances musculaires et la r\u00e9cup\u00e9ration.<\/p>\n

1 heure avant une s\u00e9ance d\u2019entra\u00eenement : Mangez un sandwich \u00e0 la banane au beurre sur du pain de bl\u00e9 entier<\/h2>\n

\"1<\/p>\n

C\u2019est la collation id\u00e9ale pour tous ceux qui se pr\u00e9parent \u00e0 faire de l\u2019exercice pendant plus d\u2019une heure. Ce sandwich est d\u2019environ 360 calories, et tous les ingr\u00e9dients fournissent des glucides pour l\u2019\u00e9nergie, tandis que le beurre d\u2019arachide offre des graisses insatur\u00e9es qui sont utilis\u00e9s pour le carburant \u00e0 long terme. Le potassium dans les bananes aide \u00e9galement les coureurs \u00e0 \u00e9viter les crampes.<\/p>\n

1 heure avant une s\u00e9ance d\u2019entra\u00eenement : Mangez de l\u2019avoine avec des fraises<\/h2>\n

\"1<\/p>\n

Un repas pr\u00e9-entra\u00eenement de flocons d\u2019avoine et de fraises fournit au corps un \u00e9quilibre parfait des nutriments. Gruau est particuli\u00e8rement b\u00e9n\u00e9fique pour les courses de longue distance, car il colle \u00e0 votre estomac sans vous faire sentir gonfl\u00e9. La quantit\u00e9 de fibres dans la farine d\u2019avoine permet la lib\u00e9ration lente si les glucides dans le sang sans vous rendre gazeux.<\/p>\n

30 minutes avant une s\u00e9ance d\u2019entra\u00eenement : Mangez une orange<\/h2>\n

\"30<\/p>\n

Une orange est seulement 62 calories, ce qui est suffisant pour ma\u00eetriser un estomac grognant avant une course. La forte concentration de vitamine C d\u2019Orange remplace le collag\u00e8ne dans les fibres musculaires qui sont d\u00e9compos\u00e9es pendant l\u2019exercice.<\/p>\n

30 minutes avant une s\u00e9ance d\u2019entra\u00eenement: Manger une poign\u00e9e de raisins secs<\/h2>\n

\"30<\/p>\n

Les raisins secs sont faciles \u00e0 dig\u00e9rer et donnent au corps un coup rapide de sucre. Universit\u00e9 de Californie, Davis chercheurs ont constat\u00e9 que les coureurs qui ont mang\u00e9 des raisins secs avant de courir un 5K couru plus vite, en moyenne, que le groupe t\u00e9moin qui ne buvait que de l\u2019eau. Les fruits secs sont \u00e9galement les aliments parfaits \u00e0 manger avant le yoga.<\/p>\n

30 minutes avant une s\u00e9ance d\u2019entra\u00eenement: Applesauce<\/h2>\n

\"30<\/p>\n

Ce ne sont pas toujours les aliments les plus nutritifs qui sont les meilleurs \u00e0 manger avant une s\u00e9ance d\u2019entra\u00eenement. La compote de pommes est faible en fibres, mais elle fournit environ 30 grammes de glucides par tasse.<\/p>\n

\u00c9viter avant une s\u00e9ance d\u2019entra\u00eenement: Dark Leafy Greens<\/h2>\n

Les l\u00e9gumes-feuilles fonc\u00e9s sont nutritifs et vous garderont alerte et concentr\u00e9, mais ils ne sont pas les meilleurs aliments \u00e0 manger avant une s\u00e9ance d\u2019entra\u00eenement. Le chou fris\u00e9, les l\u00e9gumes verts moutarde, les \u00e9pinards et la bette \u00e0 carde sont fibreux et difficiles \u00e0 dig\u00e9rer, et peuvent entra\u00eener des ballonnements et un inconfort abdominal.<\/p>\n

\u00c9viter avant une s\u00e9ance d\u2019entra\u00eenement: Aliments \u00e9pic\u00e9s<\/h2>\n

\"Avoid<\/p>\n

Les aliments \u00e9pic\u00e9s doivent \u00eatre \u00e9vit\u00e9s avant l\u2019exercice parce qu\u2019ils peuvent entra\u00eener une augmentation des crampes, de l\u2019indigestion et des br\u00fblures d\u2019estomac. Les aliments fades ne stimuleront pas votre app\u00e9tit, mais ils ne m\u00e8neront pas non plus \u00e0 une indigestion douloureuse apr\u00e8s l\u2019entra\u00eenement.<\/p>\n

\u00c9viter avant une s\u00e9ance d\u2019entra\u00eenement: Haricots<\/h2>\n

\"Avoid<\/p>\n

Les haricots sont une source de prot\u00e9ines v\u00e9g\u00e9tarienne id\u00e9ale, mais les manger \u00e0 proximit\u00e9 de votre s\u00e9ance d\u2019entra\u00eenement remplira votre estomac de fibres indigestes. Conservez un repas de haricots apr\u00e8s l\u2019exercice.<\/p>\n

\u00c9viter avant une s\u00e9ance d\u2019entra\u00eenement: L\u00e9gumes crucif\u00e8res<\/h2>\n

\"Avoid<\/p>\n

Le brocoli, les choux de Bruxelles et le chou-fleur sont des l\u00e9gumes importants \u00e0 inclure dans votre alimentation, mais ils vous feront des ravages pendant que vous faites de l\u2019exercice. Ces l\u00e9gumes sont \u00e9galement riches en raffinose, un hydrate de carbone indigeste qui peut d\u00e9clencher des ballonnements abdominaux et des gaz excessifs.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

2 heures avant une s\u00e9ance d\u2019entra\u00eenement : Mangez des pois chiches Les pois chiches sont faciles \u00e0 pr\u00e9parer et fournissent 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