{"id":9641,"date":"2020-11-02T05:37:03","date_gmt":"2020-11-02T10:37:03","guid":{"rendered":"https:\/\/motivenutrition.com\/?p=9641"},"modified":"2020-11-02T14:06:31","modified_gmt":"2020-11-02T19:06:31","slug":"manges-tu-assez-pour-tes-entrainements","status":"publish","type":"post","link":"https:\/\/motivenutrition.com\/fr\/manges-tu-assez-pour-tes-entrainements\/","title":{"rendered":"Manges-tu assez pour tes entra\u00eenements?"},"content":{"rendered":"<p>\u00c9crit par Lorianne Lavoie, Dt.P.<\/p>\n<p>Chez les personnes actives, il est possible de percevoir la nourriture comme le carburant qui propulse notre corps, notre machine. Nos choix alimentaires viendront alors impacter l\u2019\u00e9nergie disponible, nos performances, ainsi que notre r\u00e9cup\u00e9ration. Il arrive tout de m\u00eame que, pour diff\u00e9rentes raisons, les quantit\u00e9s d\u2019aliments consomm\u00e9es ne supportent pas notre d\u00e9pense \u00e9nerg\u00e9tique. Autrement dit, nos apports ne comblent pas nos besoins. Le fait de ne pas manger en quantit\u00e9 suffisante, surtout dans un contexte d\u2019entra\u00eenement, peut avoir de s\u00e9rieux impacts et ce, \u00e0 diff\u00e9rents niveaux. Mais comment savoir si nous sommes \u00e0 risque?<\/p>\n<p>&nbsp;<\/p>\n<h3>Qu\u2019est-ce que le d\u00e9ficit \u00e9nerg\u00e9tique relatif dans le sport (DER-S)?<\/h3>\n<p>Tout d\u2019abord, afin de comprendre le d\u00e9ficit \u00e9nerg\u00e9tique relatif dans le sport (DER-S), il est possible d\u2019imaginer une balance. Au centre, nous avons notre corps, avec ses besoins \u00e9nerg\u00e9tiques qui sont majoritairement d\u00e9termin\u00e9s par le m\u00e9tabolisme basal et le niveau d\u2019activit\u00e9 physique. D\u2019un c\u00f4t\u00e9, nous avons les apports, soit tout ce qui entre dans notre corps et de l\u2019autre, nous avons la d\u00e9pense \u00e9nerg\u00e9tique, soit tout ce que l\u2019on utilise comme \u00e9nergie. Le but est de maintenir la balance en \u00e9quilibre afin que les apports supportent la d\u00e9pense \u00e9nerg\u00e9tique. S\u2019il y a un d\u00e9s\u00e9quilibre, c\u2019est \u00e0 ce moment que l\u2019on parle de d\u00e9ficit \u00e9nerg\u00e9tique. Toutes les personnes actives, hommes et femmes, sont \u00e0 risque de DER-S. Ce risque est augment\u00e9 lorsqu\u2019il est question de pratique sportive de haut niveau, de sports d\u2019endurance et de sports d\u2019esth\u00e9tique.<\/p>\n<h3>Quels sont les signes?<\/h3>\n<p>Certains signes physiques et psychologiques peuvent nous mettre la puce \u00e0 l\u2019oreille quant \u00e0 un possible DER-S. En voici quelques uns :<\/p>\n<ul>\n<li>Am\u00e9norrh\u00e9e (absence de cycle menstruel)<\/li>\n<li>Hypothermie<\/li>\n<li>Fractures de stress<\/li>\n<li>Perte de poids significative<\/li>\n<li>Troubles gastro-intestinaux<\/li>\n<li>Crampes musculaires, faiblesse et\/ou fatigue<\/li>\n<li>Anxi\u00e9t\u00e9\/d\u00e9pression<\/li>\n<li>Difficult\u00e9 \u00e0 se concentrer<\/li>\n<li>Pr\u00e9occupation excessive par rapport au poids et \u00e0 l\u2019alimentation<\/li>\n<\/ul>\n<h3>Comment cela peut affecter la sant\u00e9 et les performances?<\/h3>\n<p>Au niveau de la sant\u00e9, le fait de se retrouver en d\u00e9ficit \u00e9nerg\u00e9tique dans un contexte d\u2019entrainement peut avoir un impact sur plusieurs syst\u00e8mes, notamment au niveau du syst\u00e8me endocrinien et du syst\u00e8me osseux. Cette relation est connue comme <i>la triade de l\u2019athl\u00e8te f\u00e9minine. <\/i>Cela se produit lorsque la production d\u2019oestrog\u00e8ne est diminu\u00e9e, allant jusqu\u2019\u00e0 provoquer l\u2019arr\u00eat du cycle menstruel, suite \u00e0 des apports insuffisants et\/ou une d\u00e9pense \u00e9nerg\u00e9tique trop importante. L\u2019un des effets de la baisse d\u2019\u0153strog\u00e8ne est la diminution de la densit\u00e9 min\u00e9rale osseuse, ce qui fragilise les os. Le risque de fracture de stress est ainsi augment\u00e9. De plus, l\u2019\u00e9tat nutritionnel \u00e9tant sous-optimal, la gu\u00e9rison de ces fractures se voit ralentie. Des effets du DER-S sont aussi observ\u00e9s autant chez les hommes et chez les femmes au niveau m\u00e9tabolique, cardiovasculaire, gastro-intestinal, immunologique et psychologique.<\/p>\n<p>Au niveau des performances, le fait de pr\u00e9senter un DER-S diminuera la capacit\u00e9 de r\u00e9cup\u00e9ration et affectera la masse musculaire.<\/p>\n<h3>Que faire pour pr\u00e9venir le DER-S?<\/h3>\n<p>Des strat\u00e9gies peuvent \u00eatre utilis\u00e9es afin de pr\u00e9venir le d\u00e9ficit \u00e9nerg\u00e9tique relatif dans le sport et la pr\u00e9occupation excessive \u00e0 l\u2019\u00e9gard du poids. Voici quelques pistes de solution :<\/p>\n<ul>\n<li>Choisir des activit\u00e9s qui sont compl\u00e9mentaires \u00e0 nos forces;<\/li>\n<li>S\u2019entourer de gens qui ont notre bien-\u00eatre \u00e0 coeur;<\/li>\n<li>Appr\u00e9cier nos capacit\u00e9s physiques;<\/li>\n<li>Ne pas se comparer aux mod\u00e8les qui sont v\u00e9hicul\u00e9s dans les m\u00e9dias. Le poids id\u00e9al pour la performance est diff\u00e9rent pour chacun;<\/li>\n<li>\u00catre un mod\u00e8le pour les autres par nos gestes et nos actions. Complimenter par rapport aux talents et \u00e0 la personnalit\u00e9, sans \u00e9gard au poids;<span class=\"Apple-converted-space\">&nbsp;<\/span><\/li>\n<li>Consulter un\/une nutritionniste qui peut \u00e9tablir des recommandations personnalis\u00e9es pour viser une composition corporelle saine et l\u2019optimisation des performances.<\/li>\n<\/ul>\n<p>Le fait de viser un \u00e9tat nutritionnel optimal pour la pratique sportive, en comblant nos besoins via l\u2019alimentation, permet donc mettre toutes les chances de notre c\u00f4t\u00e9 afin de limiter les probl\u00e9matiques de sant\u00e9 et d\u2019am\u00e9liorer la performance.<\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>R\u00e9f\u00e9rences<\/strong><\/em><\/p>\n<ol>\n<li>Mountjoy, Margo, Jorunn Sundgot-Borgen, Louise Burke, Kathryn E. Ackerman, Cheri Blauwet, Naama Constantini, Constance Lebrun, et al. 2018. \u201cInternational Olympic Committee (IOC) Consensus Statement on Relative Energy Deficiency in Sport (RED-S): 2018 Update.\u201d <i>International Journal of Sport Nutrition and Exercise Metabolism<\/i> 28 (4): 316\u201331.<\/li>\n<li>Keay, Nicola, and Gavin Francis. 2019. \u201cInfographic. Energy Availability: Concept, Control and Consequences in Relative Energy Deficiency in Sport (RED-S).\u201d <i>British Journal of Sports Medicine<\/i> 53 (20): 1310\u201311.<\/li>\n<li>Statuta, Siobhan M., Irfan M. Asif, and Jonathan A. Drezner. 2017. \u201cRelative Energy Deficiency in Sport (RED-S).\u201d <i>British Journal of Sports Medicine<\/i> 51 (21): 1570\u201371.<\/li>\n<li>Relative Energy Deficiency in Sports (RED-S). https:\/\/www.brown.edu\/campus-life\/health\/services\/promotion\/nutrition-eating-concerns-sports-nutrition\/relative-energy-deficiency-sport-red-s. Page consult\u00e9e le 18 octobre 2020.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9crit par Lorianne Lavoie, Dt.P. Chez les personnes actives, il est possible de percevoir la nourriture comme le carburant qui propulse notre corps, notre machine. Nos choix alimentaires viendront alors impacter l\u2019\u00e9nergie disponible, nos performances, ainsi que notre r\u00e9cup\u00e9ration. Il arrive tout de m\u00eame que, pour diff\u00e9rentes raisons, les quantit\u00e9s d\u2019aliments consomm\u00e9es ne supportent pas [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":9642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[866],"tags":[1191,1192,1193],"class_list":["post-9641","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bien-vivre","tag-der-s","tag-entrainements","tag-nutrition-sportive","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Manges-tu assez pour tes entra\u00eenements? - Motive Nutrition<\/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:\/\/motivenutrition.com\/fr\/manges-tu-assez-pour-tes-entrainements\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Manges-tu assez pour tes entra\u00eenements? - Motive Nutrition\" \/>\n<meta property=\"og:description\" content=\"\u00c9crit par Lorianne Lavoie, Dt.P. 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