vendredi, janvier 20, 2006

La nutrition et la bonne forme physique



Conseils nutritionnels

Tout le monde sait que pour demeurer en forme et en bonne santé, il faut bien manger. Mais qu'entend-on exactement par « bien manger »? Que faut-il à l'organisme pour demeurer actif?

L'une des réponses est le glucose. Le glucose est le carburant de l'organisme, particulièrement en début d'exercice. Même quand vous faites de l'exercice depuis un certain temps et que vos muscles tirent leur énergie des matières grasses, le glucose demeure essentiel. Il est le combustible du corps humain : alors, n'oubliez pas de faire le plein! D'où provient le glucose? Le glucose tire sa source des glucides, d'où l'importance d'adopter un régime alimentaire équilibré et de manger beaucoup de fruits et de légumes avec des aliments à base de grains (pâtes, riz, pain, céréales). N'oubliez pas de bien manger au bon moment, car la digestion des aliments demande du temps.

L'eau est une autre pierre d'assise d'une saine alimentation. Il faut de l'eau pour permettre aux nutriments de circuler dans l'organisme et pour évacuer les déchets. En outre, l'organisme transpire beaucoup durant l'exercice, même la natation. Vous pouvez absorber de l'eau à partir de lait, de jus, de boissons énergisantes... ou même tout simplement en buvant un bon verre d'eau!

Voici ce que vous devez manger et boire avant, pendant et après l'exercice :

Plus de trois heures avant l'exercice
Si vous le désirez, prenez un repas normal car vous aurez amplement le temps de le digérer. Mangez un repas équilibré composé de viande maigre et d'une bonne quantité de glucides (riz, spaghetti ou pain), le tout accompagné de fruits, de légumes et d'eau, ou encore de lait ou de jus.
Buvez régulièrement de bonnes quantités de liquide (un verre ou deux chaque heure).

Juste avant l'exercice
Limitez-vous à des collations légères et faciles à digérer. Prenez des fruits ou des collations à base de fruits, possiblement avec un léger goûter à base de glucides (biscuits Graham, céréales, muffin).
Hydratez-vous suffisamment pour avoir assez d'eau dans votre organisme, mais évitez les excès qui vous feraient sentir gonflé ou vous obligeraient à interrompre votre exercice pour des pauses-toilettes.

Durant l'exercice
Buvez en moyenne une tasse de liquide chaque 15 à 20 minutes.
L'eau est idéale si vous vous exercez pendant de courtes périodes, particulièrement si vous avez mangé suffisamment d'avance. En revanche, pour un exercice de plus d'une heure, vous voudrez peut-être hausser vos réserves d'énergie en buvant des boissons énergisantes ou des jus mélangés à de l'eau.

Après l'exercice
Si vous comptez faire à nouveau de l'exercice au cours des 24 prochaines heures, consommez des aliments riches en glucides dans la demi-heure suivant votre entraînement.
Si vous comptez faire à nouveau de l'exercice dans un jour ou deux, assurez-vous de consommer des glucides en abondance dans votre régime alimentaire pour maintenir votre réserve de glucose au maximum.

_______________________________
source sante-mediresource.sympatico.ca

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