{"id":1528,"date":"2018-09-11T16:16:39","date_gmt":"2018-09-11T14:16:39","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/?p=1528"},"modified":"2019-05-03T10:16:25","modified_gmt":"2019-05-03T08:16:25","slug":"apres-sport-biere-boisson-recuperation","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/apres-sport-biere-boisson-recuperation\/","title":{"rendered":"Apr\u00e8s le sport, bi\u00e8re ou boisson de r\u00e9cup\u00e9ration ?"},"content":{"rendered":"

Quelles quantit\u00e9s dois-je boire apr\u00e8s l\u2019effort ?<\/h2>\n

La quantit\u00e9 d\u2019eau \u00e0 boire apr\u00e8s l\u2019effort d\u00e9pend de plusieurs param\u00e8tres : la dur\u00e9e de la sortie, la temp\u00e9rature et l\u2019hygrom\u00e9trie (taux d\u2019humidit\u00e9), l\u2019hydratation et l\u2019apport en \u00e9lectrolytes avant et pendant l\u2019effort, le niveau du sportif\u2026<\/p>\n

\n
\n
En r\u00e8gle g\u00e9n\u00e9rale,<\/div>\n

Les \u00e9tudes scientifiques parlent conseillent 500ml d\u2019eau dans l\u2019heure qui suit l\u2019\u00e9preuve<\/strong> et 2 litres d\u2019eau dans la journ\u00e9e apr\u00e8s l\u2019\u00e9preuve.<\/p>\n<\/div>\n<\/div>\n

Et la bi\u00e8re entre amis apr\u00e8s le sport ?<\/h2>\n

Vous vous en doutiez, avouez-le : la bi\u00e8re et autres boissons alcoolis\u00e9es ne sont pas du tout adapt\u00e9es \u00e0 la r\u00e9cup\u00e9ration, au contraire l’alcool qu’elle contient provoque un effet diur\u00e9tique et favorise la d\u00e9shydratation apr\u00e8s l\u2019effort. Mais pour les fans de houblon apr\u00e8s l\u2019effort, rassurez-vous, une \u00e9tude scientifique men\u00e9e par des chercheurs de l\u2019universit\u00e9 technique de Munich (1) a d\u00e9montr\u00e9 que la bi\u00e8re sans alcool avait des effets b\u00e9n\u00e9fiques sur la r\u00e9cup\u00e9ration en favorisant l\u2019hydratation et l\u2019apport en glucides.<\/p>\n

La recherche scientifique (2) a \u00e9galement d\u00e9montr\u00e9 que la bi\u00e8re peut accro\u00eetre le risque et la fr\u00e9quence des blessures et donc impacter de mani\u00e8re n\u00e9gative la r\u00e9cup\u00e9ration. Notre conseil est donc clair : favoriser la boisson de r\u00e9cup\u00e9ration apr\u00e8s l’effort et garder votre plaisir m\u00e9sopotamien pour les ap\u00e9ros du weekend !<\/p>\n

La boisson de r\u00e9cup\u00e9ration, oui mais la-quelle ?<\/h2>\n

La boisson de r\u00e9cup\u00e9ration est primordiale chez le sportif qui souhaite pratiquer sa passion en toute p\u00e9rennit\u00e9. En effet, elle apporte tout ce dont le corps a besoin apr\u00e8s l\u2019effort :<\/p>\n

    \n
  • De l\u2019eau : 500ml \u00e9tant la r\u00e9f\u00e9rence.<\/li>\n
  • Des glucides : pour un r\u00e9tablissement des r\u00e9serves \u00e9nerg\u00e9tiques.<\/li>\n
  • Des prot\u00e9ines : pour une reconstruction des tissus musculaires l\u00e9s\u00e9s lors de la pratique. Les prot\u00e9ines aideront \u00e0 faciliter la r\u00e9cup\u00e9ration musculaire et limiter l\u2019apparition de courbatures.<\/li>\n
  • Du sodium, potassium et autres sels min\u00e9raux favorisant un statut hydro\u00e9lectrolytique correct.<\/li>\n
  • Des bicarbonates afin de r\u00e9\u00e9quilibrer l\u2019acido-basicit\u00e9 sanguine. En effet, les d\u00e9chets produits lors de l\u2019effort comme l\u2019acide lactique, acide urique, le dioxyde de carbone acidifient le sang. Les bicarbonates vont agir comme tampons afin de r\u00e9tablir le pH sanguin normal vers 7,40.<\/li>\n<\/ul>\n

    La boisson de r\u00e9cup\u00e9ration est donc un bon moyen de ne pas oublier<\/strong> de se r\u00e9hydrater apr\u00e8s l\u2019effort. Elle apporte ce dont votre corps a besoin pour se reconstruire et pouvoir encha\u00eener plusieurs entra\u00eenements dans la semaine.<\/p>\n

     <\/p>\n

    Notes et r\u00e9f\u00e9rences :<\/p>\n

    (1) Non-alcoholic Beer Reduces Inflammation And The Incidence Of Upper Respiratory Tract Infections After A Marathon: 588Board #5 1:00 PM – 3:00 PM. Scherr, Johannes; Nieman, David C. FACSM; Schuster, Tibor; Braun, Siegmund; Wolfarth, Bernd; Halle, Martin. Medicine & Science in Sports & Exercise: May 2011 – Volume 43 – Issue 5 – p 18. doi: 10.1249\/01.MSS.0000402720.41923.7b<\/h5>\n
    (2) Sports Med. 2014 Jul ;44(7):909-19. Alcohol : impact on sports performance and recovery in male athletes.<\/h5>\n","protected":false},"excerpt":{"rendered":"

    L\u2019hydratation est une donn\u00e9e importante \u00e0 prendre en compte lors de l\u2019effort physique. Selon la distance (marathon, trail, triathlon, ultra trail du mont blanc\u2026) votre corps n\u00e9cessite un apport hydrique permettant de compenser les pertes par la transpiration.<\/p>\n

    Ici nous parlerons de l\u2019hydratation apr\u00e8s l\u2019effort en vous donnant les principes \u00e0 respecter.<\/p>\n

    Car oui, une bonne r\u00e9cup\u00e9ration, c\u2019est tout d\u2019abord une bonne r\u00e9hydratation !<\/p>\n","protected":false},"author":9,"featured_media":2882,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[162],"class_list":["post-1528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-limportance-de-la-recuperation-chez-le-sportif"],"yoast_head":"\nApr\u00e8s le sport, bi\u00e8re ou boisson de r\u00e9cup\u00e9ration ? - OVERSTIM.s<\/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:\/\/www.overstims.com\/conseil\/apres-sport-biere-boisson-recuperation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportifs : Tout savoir sur la r\u00e9hydratation ! 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