{"id":498,"date":"2018-01-02T12:59:16","date_gmt":"2018-01-02T11:59:16","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/mieux-recuperer-pour-aller-plus-loin\/"},"modified":"2019-04-25T16:50:10","modified_gmt":"2019-04-25T14:50:10","slug":"mieux-recuperer-muscle-energie-mental","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/mieux-recuperer-muscle-energie-mental\/","title":{"rendered":"Mieux r\u00e9cup\u00e9rer pour aller plus loin. Le muscle, l&rsquo;\u00e9nergie et le mental."},"content":{"rendered":"<h2 id=\"question\">R\u00e9cup\u00e9ration post-effort<\/h2>\n<p><strong>La r\u00e9cup\u00e9ration active :<\/strong> De nombreux sportifs s\u2019arr\u00eatent brusquement une fois la ligne franchie. Il est au contraire recommand\u00e9 de poursuivre tranquillement quelques minutes afin d\u2019\u00e9liminer les d\u00e9chets de l\u2019exercice (acide lactique) et de r\u00e9duire le risque de malaise vagal successif \u00e0 un effort final violent.<\/p>\n<p><strong>Les 3 \u00e9tapes d&rsquo;une bonne r\u00e9cup\u00e9ration :<\/strong> Pour faciliter le processus de r\u00e9cup\u00e9ration, l\u2019alimentation et l\u2019hydratation sont des atouts majeurs.<\/p>\n<h3><strong>1) LA R\u00c9HYDRATATION<\/strong><\/h3>\n<p>Elle doit \u00eatre effectu\u00e9e sans d\u00e9lai apr\u00e8s la fin de l\u2019effort et apporter les premiers \u00e9l\u00e9ments indispensables au r\u00e9\u00e9quilibrage hydromin\u00e9ral (vitamines et min\u00e9raux). L\u2019hydratation, pour \u00eatre efficace, se fait par petites gorg\u00e9es r\u00e9guli\u00e8res. Lorsqu\u2019elle est bien men\u00e9e, l\u2019hydratation augmente l\u2019\u00e9limination des d\u00e9chets en r\u00e9activant les fonctions r\u00e9nales et combat l\u2019acidit\u00e9 li\u00e9e \u00e0 l\u2019effort. Dans sa pr\u00e9sentation en bouteille individuelle, la <a href=\"https:\/\/www.overstims.com\/BOISSON-DE-RECUPERATION-bouteille\" target=\"_blank\" rel=\"noopener noreferrer\">BOISSON DE RECUPERATION<\/a> permet une utilisation imm\u00e9diate sur le lieu de l\u2019effort.<\/p>\n<h3><strong>2) LA RECONSTITUTION DES R\u00c9SERVES GLUCIDIQUES<\/strong><\/h3>\n<p>Dans les heures qui suivent l\u2019effort, les muscles sont les plus avides d\u2019\u00e9nergie. Un apport de glucides (<a href=\"https:\/\/www.overstims.com\/petits-dejeuners-sportif\/spordej\" target=\"_blank\" rel=\"noopener noreferrer\">SPORDEJ<\/a>) permettra la reconstitution des r\u00e9serves \u00e9nerg\u00e9tiques d\u00e9pens\u00e9es lors de l\u2019\u00e9preuve sportive. Le repas du soir se composera d\u2019une alimentation traditionnelle. Veillez \u00e0 l\u2019hydratation en optant pour une eau fortement min\u00e9ralis\u00e9e afin de lutter contre l\u2019acidose cons\u00e9cutive aux efforts longs et\/ou tr\u00e8s intenses.<\/p>\n<h3><strong>3) LA R\u00c9CUP\u00c9RATION MUSCULAIRE<\/strong><\/h3>\n<p>Les acides amin\u00e9s sont les composants des prot\u00e9ines. Ils sont indispensables \u00e0 la r\u00e9cup\u00e9ration car ils constituent la fibre musculaire pour r\u00e9parer les microl\u00e9sions provoqu\u00e9es par l\u2019activit\u00e9 physique. La prise d\u2019acides amin\u00e9s (<a href=\"https:\/\/www.overstims.com\/complements-alimentaires\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>) et\/ou de prot\u00e9ines (<a href=\"https:\/\/www.overstims.com\/proteines\/regeprot\" target=\"_blank\" rel=\"noopener noreferrer\">REGEPROT<\/a>) apr\u00e8s l\u2019effort contribuera \u00e0 maintenir la masse musculaire. L\u2019association <a href=\"https:\/\/www.overstims.com\/petits-dejeuners-sportif\/spordej\" target=\"_blank\" rel=\"noopener noreferrer\">SPORDEJ<\/a>+<a href=\"https:\/\/www.overstims.com\/proteines\/regeprot\" target=\"_blank\" rel=\"noopener noreferrer\">REGEPROT<\/a> se r\u00e9v\u00e8le particuli\u00e8rement performante.<\/p>\n<p><strong>La r\u00e9cup\u00e9ration m\u00e9canique : <\/strong>Pour faciliter le travail d\u2019\u00e9limination des toxines de l\u2019organisme, le massage pr\u00e9sente un fort int\u00e9r\u00eat. Agissant m\u00e9caniquement sur les muscles ayant fourni le plus d\u2019effort, donc les muscles les plus charg\u00e9s en toxines, le massage va acc\u00e9l\u00e9rer la r\u00e9cup\u00e9ration. Les \u00e9tirements compl\u00e8tent son \u0153uvre et vont permettre de redonner aux muscles leur longueur initiale, \u00e0 l\u2019issue d\u2019un travail prolong\u00e9.<\/p>\n<h2 id=\"question\">R\u00e9g\u00e9n\u00e9ration \u00e0 l&rsquo;intersaison<\/h2>\n<p><strong>La r\u00e9cup\u00e9ration physique :<\/strong>\u00a0L&rsquo;encha\u00eenement des entra\u00eenements et des comp\u00e9titions a fortement sollicit\u00e9 votre organisme qu\u2019il faut mettre au repos afin d\u2019\u00e9viter une accumulation de fatigue susceptible d\u2019\u00eatre pr\u00e9judiciable pour la prochaine saison. Cette p\u00e9riode de repos devra permettre \u00e0 l\u2019organisme de se r\u00e9g\u00e9n\u00e9rer sans pour autant le rendre inactif. Profitez de cette p\u00e9riode de r\u00e9g\u00e9n\u00e9ration pour pratiquer des sports diff\u00e9rents du votre en privil\u00e9giant le travail en faible intensit\u00e9. Les promenades en VTT ou en roller, la marche rapide, les s\u00e9ances de natation seront autant d\u2019activit\u00e9s qui permettront de conserver vos bases fonci\u00e8res (travail d\u2019endurance). Le renforcement musculaire suivi de s\u00e9ances d\u2019\u00e9tirements participera au maintien de votre condition physique et de votre souplesse musculaire.<\/p>\n<p><strong>La r\u00e9cup\u00e9ration mentale :<\/strong> Tout au long de l\u2019ann\u00e9e, vous avez \u00e9t\u00e9 sujet \u00e0 une planification rigoureuse de votre entra\u00eenement, vous vous \u00eates pr\u00e9par\u00e9 avec d\u00e9termination pour vos objectifs. Le stress induit par la comp\u00e9tition, l&rsquo;encha\u00eenement d\u2019efforts intenses, les objectifs rapproch\u00e9s sont autant d\u2019\u00e9l\u00e9ments qui peuvent provoquer une fatigue nerveuse voire une saturation. Si cette derni\u00e8re se fait sentir, accordez-vous alors une coupure relative en privil\u00e9giant les temps de repos et de sommeil. Le r\u00e9sultat n\u2019en sera que meilleur et vous repartirez ainsi de bon pied !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La r\u00e9cup\u00e9ration est une phase essentielle qui d\u00e9bute d\u00e8s la ligne d\u2019arriv\u00e9e franchie. R\u00e9cup\u00e9rer est indispensable pour progresser et \u00e9viter les incidents de parcours (blessure, fatigue, manque de motivation\u2026) Suivez nos conseils pour aider votre corps \u00e0 mieux r\u00e9cup\u00e9rer.<\/p>\n","protected":false},"author":9,"featured_media":3035,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[162],"class_list":["post-498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-limportance-de-la-recuperation-chez-le-sportif"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mieux r\u00e9cup\u00e9rer pour aller plus loin. 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