{"id":76291,"date":"2019-10-30T10:41:30","date_gmt":"2019-10-30T14:41:30","guid":{"rendered":"https:\/\/frenchdistrict.com\/new-york\/articles\/\/"},"modified":"2020-07-08T18:30:33","modified_gmt":"2020-07-08T22:30:33","slug":"marathon-new-york-comment-optimiser-recuperation","status":"publish","type":"post","link":"https:\/\/frenchdistrict.com\/new-york\/articles\/marathon-new-york-comment-optimiser-recuperation\/","title":{"rendered":"Marathon de New York : comment optimiser la r\u00e9cup\u00e9ration ?"},"content":{"rendered":"<h2>Nutrition<\/h2>\n<p>L\u2019objectif d\u2019une nutrition ad\u00e9quate est double : d\u2019une part faciliter la <strong>r\u00e9cup\u00e9ration musculaire<\/strong> et d\u2019autre part <strong>restaurer les r\u00e9serves \u00e9nerg\u00e9tiques<\/strong> (sous forme de glycog\u00e8ne). La strat\u00e9gie favorisant la r\u00e9cup\u00e9ration commence d\u00e8s le passage de la ligne d\u2019arriv\u00e9e. L\u2019id\u00e9al est d\u2019apporter sous forme liquide ou solide des <strong>petites portions<\/strong>, mais <strong>fr\u00e9quentes<\/strong> (environ toutes les heures pendant 4 \u00e0 6 heures),<strong> d\u2019aliments riches en glucides<\/strong> combin\u00e9s \u00e0 un apport <strong>mod\u00e9r\u00e9 en prot\u00e9ines<\/strong>. Il est inutile d\u2019absorber de grandes quantit\u00e9s de prot\u00e9ines en une seule prise. Bananes bien m\u00fbres et fruits secs (amandes, noix, etc.) sont des exemples d\u2019aliments solides recommand\u00e9s d\u00e8s l\u2019arr\u00eat de l\u2019effort. Le <strong>repas de r\u00e9cup\u00e9ration<\/strong> qui suit la course vise aussi \u00e0 <strong>\u00e9pargner le syst\u00e8me digestif<\/strong>. Il comprend id\u00e9alement des fruits et l\u00e9gumes (pr\u00e9f\u00e9rentiellement cuits), une huile de qualit\u00e9 riche en om\u00e9ga 3 (lin, noix, etc.), des produits c\u00e9r\u00e9aliers\/ l\u00e9gumineuses et \u00e9ventuellement un produit laitier et\/ ou dessert glucidique.<\/p>\n<h2>Hydratation<\/h2>\n<p><span style=\"font-weight: 400\">\r\n\t<div class=\"sponsor__article sponsor__article--left\">\r\n\t\t<div class=\"inner\">\r\n\t\t\t<div class=\"sponsor__by\">Pr&eacute;sent&eacute; par...<\/div>\r\n\t\t\t<div>\r\n\t\t\t\t<a href=\"https:\/\/frenchdistrict.com\/new-york\/adresse\/matthieu-laurent-kinesitherapeute-osteopathe-manhattan\/\" target=\"_blank\">\r\n\t\t\t\t<div class=\"sponsor__illus\"><img decoding=\"async\" src=\"https:\/\/frenchdistrict.com\/new-york\/wp-content\/uploads\/sites\/3\/2019\/10\/matthieu-laurent-kine-push.jpg\" alt=\"Dr. Matthieu Laurent &#8211; Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe \u00e0 New York\" \/><\/div>\r\n\t\t\t\t<div class=\"sponsor__content\">\r\n\t\t\t\t\t<p class=\"sponsor__title\">Dr. Matthieu Laurent &#8211; Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe \u00e0 New York<\/p>\r\n\t\t\t\t\t<div class=\"sponsor__slogan\">Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe Midtown Manhattan<\/div>\r\n\t\t\t\t\t<div class=\"vce-button vce-button--small\" style=\"background-color: #444444;\"><i class=\"fa fa-hand-o-right\" aria-hidden=\"true\">&nbsp;<\/i>Dr. Matthieu Laurent &#8211; Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe \u00e0 New York<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t<\/a>\r\n\t\t\t<\/div>\t\t\r\n\t\t<\/div>\r\n\t<\/div>\u00a0<\/span>Que ce soit avant, pendant ou apr\u00e8s le marathon, la recommandation scientifique au sujet de l\u2019hydratation reste la m\u00eame : il faut <strong>simplement boire de l\u2019eau \u00e0 sa soif<\/strong> ! La sensation de soif doit \u00eatre respect\u00e9e.<\/p>\n<p>En d\u2019autres termes, il n\u2019est pas recommand\u00e9 de boire avant d\u2019avoir soif. Il existe une exception \u00e0 cette recommandation : si deux p\u00e9riodes d\u2019exercices doivent \u00eatre effectu\u00e9es \u00e0 moins de 12 heures d\u2019intervalle, il est conseill\u00e9 de consommer environ 1,5 L d\u2019eau par kg de poids corporel perdu (la perte est estim\u00e9e en comparant son poids corporel pr\u00e9- et post-effort).<\/p>\n<p>Ajoutons que la couleur de l\u2019urine ne permet pas de juger de mani\u00e8re ad\u00e9quate notre niveau d\u2019hydratation cellulaire. Enfin, contrairement \u00e0 certaines croyances, consommer de la bi\u00e8re apr\u00e8s l\u2019effort n\u2019aide malheureusement pas \u00e0 r\u00e9cup\u00e9rer, bien au contraire !<\/p>\n<h2>Couvrez-vous !<\/h2>\n<p>D\u00e8s que possible, apr\u00e8s l\u2019arriv\u00e9e, couvrez-vous chaudement. L\u2019affaiblissement du syst\u00e8me immunitaire suite \u00e0 un effort important est discut\u00e9 mais de mani\u00e8re g\u00e9n\u00e9rale il n\u2019est pas recommand\u00e9 de se promener en t-shirt d\u00e9but novembre dans les rues de New York\u2026<\/p>\n<h2>Sommeil<\/h2>\n<p>Le sommeil est \u00e9videmment un <strong>facteur indispensable d\u2019une bonne r\u00e9cup\u00e9ration<\/strong>. Encore une fois, il n\u2019y a pas de stricte directive mais rester \u00e0 l\u2019\u00e9coute de son corps est certainement la meilleure des options.<\/p>\n<h2>Activit\u00e9 physique<\/h2>\n<p>Le d\u00e9lai d\u2019attente avant la reprise de la course d\u00e9pend de chacun en fonction de nombreux param\u00e8tres (difficult\u00e9 de la course, niveau d\u2019entra\u00eenement, \u00e2ge, etc.). En r\u00e8gle g\u00e9n\u00e9rale, un repos relatif de 3 jours cons\u00e9cutifs est conseill\u00e9. Ensuite, la <strong>reprise d\u2019une activit\u00e9 crois\u00e9e<\/strong> (par exemple : v\u00e9lo, natation ou elliptique) pendant 1 semaine pourrait favoriser la r\u00e9cup\u00e9ration en apportant un stress physiologique tout en maintenant un <strong>faible stress m\u00e9canique<\/strong>. Enfin, la <strong>reprise de la course doit \u00eatre graduelle<\/strong> et peut d\u00e9buter par un programme progressif d\u2019alternance course-marche, modulable en fonction de l\u2019apparition de sympt\u00f4mes.<\/p>\n<h2>Autres<\/h2>\n<p>Bien que la qualit\u00e9 de la litt\u00e9rature scientifique actuelle ne permette pas de conclure sur l\u2019impact du port de v\u00eatements de compression, de l\u2019immersion en eau froide ainsi que de l\u2019utilisation des \u00e9tirements et des massages sur la r\u00e9cup\u00e9ration physiologique, ces options restent n\u00e9anmoins envisageables en pratique.\u00a0En effet, elles peuvent avoir un <strong>effet notable sur la sensation de fatigue et\/ou de la douleur per\u00e7ue<\/strong>.<\/p>\n<p>Bonne course et r\u00e9cup\u00e9ration \u00e0 tous. N\u2019oubliez pas de vous faire plaisir !<\/p>\n<p><a href=\"https:\/\/frenchdistrict.com\/new-york\/adresse\/matthieu-laurent-kinesitherapeute-osteopathe-manhattan\/\">Contacter Matthieu Laurent,\u00a0kin\u00e9sith\u00e9rapeute et ost\u00e9opathe \u00e0 New York.<\/a><\/p>\n<p><span style=\"font-weight: 400\">\r\n\t<div class=\"sponsor__article sponsor__article--full\">\r\n\t\t<div class=\"inner\">\r\n\t\t\t<div class=\"sponsor__by\">Pr&eacute;sent&eacute; par...<\/div>\r\n\t\t\t<div>\r\n\t\t\t\t<a href=\"https:\/\/frenchdistrict.com\/new-york\/adresse\/matthieu-laurent-kinesitherapeute-osteopathe-manhattan\/\" target=\"_blank\">\r\n\t\t\t\t<div class=\"sponsor__illus\"><img decoding=\"async\" src=\"https:\/\/frenchdistrict.com\/new-york\/wp-content\/uploads\/sites\/3\/2019\/10\/matthieu-laurent-kine-push.jpg\" alt=\"Dr. Matthieu Laurent &#8211; Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe \u00e0 New York\" \/><\/div>\r\n\t\t\t\t<div class=\"sponsor__content\">\r\n\t\t\t\t\t<p class=\"sponsor__title\">Dr. Matthieu Laurent &#8211; Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe \u00e0 New York<\/p>\r\n\t\t\t\t\t<div class=\"sponsor__slogan\">Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe Midtown Manhattan<\/div>\r\n\t\t\t\t\t<div class=\"vce-button vce-button--small\" style=\"background-color: #444444;\"><i class=\"fa fa-hand-o-right\" aria-hidden=\"true\">&nbsp;<\/i>Dr. Matthieu Laurent &#8211; Kin\u00e9sith\u00e9rapeute et Ost\u00e9opathe \u00e0 New York<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t<\/a>\r\n\t\t\t<\/div>\t\t\r\n\t\t<\/div>\r\n\t<\/div><\/span><\/p>\n<h2>Poser une question \u00e0 Matthieu Laurent,\u00a0kin\u00e9sith\u00e9rapeute et ost\u00e9opathe \u00e0 New York<\/h2>\n<script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\nvar 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: d\u2019une part faciliter la r\u00e9cup\u00e9ration musculaire et d\u2019autre part restaurer les r\u00e9serves \u00e9nerg\u00e9tiques (sous forme de glycog\u00e8ne). La strat\u00e9gie favorisant la r\u00e9cup\u00e9ration commence d\u00e8s le passage de la ligne d\u2019arriv\u00e9e. L\u2019id\u00e9al est d\u2019apporter sous forme liquide ou solide des petites portions, mais fr\u00e9quentes (environ toutes les heures [&hellip;]<\/p>\n","protected":false},"author":10453,"featured_media":76281,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1912],"tags":[],"class_list":["post-76291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-etats-unis"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marathon de New York : comment optimiser la r\u00e9cup\u00e9ration ?<\/title>\n<meta name=\"description\" content=\"Pour la majorit\u00e9 des coureurs, courir un marathon repr\u00e9sente un challenge sportif exceptionnel. 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