{"id":20507,"date":"2017-09-05T15:00:28","date_gmt":"2017-09-05T13:00:28","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=20507"},"modified":"2019-08-01T12:05:54","modified_gmt":"2019-08-01T10:05:54","slug":"recuperation-proteines-anti-oxydants","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/recuperation-proteines-anti-oxydants\/","title":{"rendered":"Pour r\u00e9cup\u00e9rer, combinez prot\u00e9ines et anti-oxydants"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"633\" src=\"\/conseils\/wp-content\/uploads\/2017\/09\/xiaolong-wong-9gpERFdyDW4-unsplash-2-e1564653896964.jpg\" alt=\"Combiner la prot\u00e9ine et les antioxydant pour plus de r\u00e9sultats \" class=\"wp-image-41496\"\/><\/figure><\/div>\n\n\n\n<p><strong>Juste apr\u00e8s l\u2019exercice, un mix de prot\u00e9ines et d\u2019antioxydants pourrait vous aider \u00e0 mieux r\u00e9cup\u00e9rer.<\/strong><\/p>\n\n\n\n<p><strong>La prot\u00e9ine d\u2019une part et les antioxydants d\u2019autre part sont utiles \u00e0 la r\u00e9cup\u00e9ration, mais les deux combin\u00e9s ensemble c\u2019est le top.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;effet de la combinaison prot\u00e9ine + antioxydant <\/h2>\n\n\n\n<p>Une \u00e9tude proposant une suppl\u00e9mentation dans les 24H suivant la s\u00e9ance de sport a montr\u00e9 que <strong>la combinaison prot\u00e9ine + antioxydants avait l\u2019efficacit\u00e9 maximum sur la r\u00e9cup\u00e9ration<\/strong>. De la m\u00eame mani\u00e8re, la sensation de douleur et courbatures \u00e9tait moins marqu\u00e9e et la force plus constante par rapport \u00e0 une prot\u00e9ine seule ou des glucides.<\/p>\n\n\n\n<p>Le b\u00e9n\u00e9fice est av\u00e9r\u00e9 pour un type d\u2019exercice concentrique en termes de r\u00e9cup\u00e9ration et a \u00e9t\u00e9 observ\u00e9 sur des sujets masculins plut\u00f4t s\u00e9dentaires mais en bonne sant\u00e9, \u00e2g\u00e9s de 18 \u00e0 30 ans. L\u2019\u00e9quipe de recherche bas\u00e9e \u00e0 Skidmore College \u00e0 New York, a divis\u00e9 le groupe de sujets en 3 et leur a administr\u00e9 en guise de boisson de r\u00e9cup\u00e9ration, soit 250 ml d\u2019eau sucr\u00e9e, soit 250 ml d\u2019eau <strong><a href=\"\/424-whey-proteine\" class=\"broken_link\">contenant de la prot\u00e9ine de lactos\u00e9rum<\/a><\/strong> (31g) et des baies, soit un m\u00e9lange de 31 g de <strong>whey prot\u00e9ine et d\u2019anti-oxydants<\/strong> en poudre.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Un mix aux super pouvoirs<\/strong> <\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>Les sujets ont chacun effectu\u00e9 100 contractions excentriques maximales des muscles extenseurs du genou de la jambe droite, le but \u00e9tant de fatiguer les muscles au maximum.<\/p>\n\n\n\n<p>En \u00e9valuant les muscles extenseurs du genou de la jambe droite et la douleur musculaire per\u00e7ue avant et apr\u00e8s l\u2019exercice \u00e0 intervalles r\u00e9guliers, les chercheurs ont remarqu\u00e9 qu\u2019il n\u2019y avait pas de diff\u00e9rence dans les heures suivant l\u2019effort, mais plus le temps passait et approchait les 24H, plus l\u2019am\u00e9lioration \u00e9tait sensible sur la force maximale, pour <strong>le groupe whey + anti-oxydants<\/strong>.<\/p>\n\n\n\n<p>En effet, ceux qui ont re\u00e7u <strong>un m\u00e9lange de prot\u00e9ines de lactos\u00e9rum plus des&nbsp;antioxydants<\/strong> on ressenti moins de douleurs musculaires et ont r\u00e9cup\u00e9r\u00e9 bien plus vite l\u2019int\u00e9gralit\u00e9 de leurs fonctions musculaires.<\/p>\n\n\n\n<p>Ce qui est utile en cas d\u2019effort r\u00e9p\u00e9titif lors de matchs, par exemple&nbsp;: boxe, lutte, tennis ou les activit\u00e9s \u00e0 forte mobilisation des enchainements comme le crossfit ou l\u2019halt\u00e9rophilie. C\u2019est aussi vrai pour les soldats ou les pompiers soumis \u00e0 de fortes tensions musculaires, lors de l\u2019exercice de leur profession, sans vrai repos en 24h.<\/p>\n\n\n\n<p>Les dommages m\u00e9caniques provoqu\u00e9s par le travail musculaire obligent les fibres musculaires \u00e0 lib\u00e9rer des substances pro-inflammatoires dans le but de d\u00e9clencher une r\u00e9action en cha\u00eene et d\u2019<strong><a href=\"\/conseils\/courbatures-quand-muscles-font-mal\/\">aider \u00e0 r\u00e9parer les tissus endommag\u00e9s<\/a><\/strong>.<\/p>\n\n\n\n<p>C\u2019est le cas des anthocyanines (<strong>anti-oxydants contenus dans les baies<\/strong>) qui <strong>r\u00e9duisent l\u2019effet inflammatoire<\/strong>, diminuent la douleur musculaire et donc permettent de revenir \u00e0 la salle plus rapidement et de r\u00e9duire le temps de r\u00e9cup\u00e9ration entre deux s\u00e9ances.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Des baies aux effets b\u00e9n\u00e9fiques<\/strong> <\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>Prendre des anti-oxydants ne permet pas de modifier totalement ce processus, mais en pr\u00e9sence d\u2019anthocyanines, des anti-oxydants puissants, on constate que la force musculaire constante se maintient sur une p\u00e9riode plus longue, m\u00eame en cas de fatigue. La prise de whey prot\u00e9ine post effort permet aussi <strong><a href=\"\/conseils\/recuperation-optimale-gains-rapides\/\">une am\u00e9lioration notoire de la r\u00e9cup\u00e9ration<\/a><\/strong> particuli\u00e8rement chez les d\u00e9butants. Cela s\u2019explique sans doute par la libre circulation d\u2019acides amin\u00e9s permettant une meilleure synth\u00e8se des prot\u00e9ines. L\u2019\u00e9tude sugg\u00e8re qu\u2019une suppl\u00e9mentation en prot\u00e9ines post effort am\u00e9liore la r\u00e9cup\u00e9ration de la fonction musculaire dynamique, mais qu\u2019il n\u2019est pas possible de r\u00e9cup\u00e9rer naturellement dans ce laps de temps sans suppl\u00e9mentation, en moins de 48H.<\/p>\n\n\n\n<p>Les chercheurs ont suppos\u00e9 que c\u2019est <strong>la combinaison de prot\u00e9ines riches en leucine ou en acides amin\u00e9s essentiels et du potentiel antioxydant<\/strong> qui r\u00e9duit la douleur musculaire.<br><\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Un super aliment nutritif<\/strong> <\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>On ne sait pas trop si \u00e0 long terme, l\u2019effet anti-inflammatoire des anti-oxydants pourrait entraver le processus inflammatoire et donc l&rsquo;adaptation musculaire, mais \u00e0 court terme, la performance ne peut qu\u2019\u00eatre am\u00e9lior\u00e9e.<\/p>\n\n\n\n<p>Dans le doute, <strong>ajoutez tout de m\u00eame quelques antioxydants \u00e0 votre boisson prot\u00e9in\u00e9e post-entra\u00eenement<\/strong>, lors de p\u00e9riodes difficiles et m\u00eame sous forme de baies lors de vos collations.<\/p>\n\n\n\n<p><span style=\"font-size: 8pt;\">Source: Journal of the International Society of Sports Nutrition. Published online ahead of print: DOI: 10.1186\/s12970-017-0179-6. \u201cEffects of a combined protein and antioxidant supplement on recovery of muscle function and soreness following eccentric exercise.\u201dAuthors: Stephen Ives et al. Photo Pixabay.com<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Juste apr\u00e8s l\u2019exercice, un mix de prot\u00e9ines et d\u2019antioxydants pourrait vous aider \u00e0 mieux r\u00e9cup\u00e9rer. La prot\u00e9ine d\u2019une part et les antioxydants d\u2019autre part sont utiles \u00e0 la r\u00e9cup\u00e9ration, mais les deux combin\u00e9s ensemble c\u2019est le top. L&rsquo;effet de la combinaison prot\u00e9ine + antioxydant Une \u00e9tude proposant une suppl\u00e9mentation dans les 24H suivant la s\u00e9ance [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":41496,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1877],"tags":[1420,815,43,71,60,466],"post_theme":[1929],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>R\u00e9cup\u00e9ration, prot\u00e9ines et anti-oxydants en musculation<\/title>\n<meta name=\"description\" content=\"Fitipedia fait le point sur les anti-oxydants qui, selon une \u00e9tude, se combinent tr\u00e8s bien avec les prot\u00e9ines pour favoriser la r\u00e9cup\u00e9ration post-exercice\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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