{"id":21982,"date":"2018-01-23T15:00:33","date_gmt":"2018-01-23T14:00:33","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=21982"},"modified":"2024-08-30T14:08:50","modified_gmt":"2024-08-30T12:08:50","slug":"bcaa-ameliorent-recuperation","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/bcaa-ameliorent-recuperation\/","title":{"rendered":"Les BCAA am\u00e9liorent la r\u00e9cup\u00e9ration"},"content":{"rendered":"\n
\"Le<\/figure>\n\n\n\n

Les BCAA seraient efficaces pour am\u00e9liorer la r\u00e9cup\u00e9ration, \u00e0 condition de les prendre apr\u00e8s l\u2019exercice, et ni avant, ni pendant, de pr\u00e9f\u00e9rence!<\/strong><\/p>\n\n\n\n

Leucine, isoleucine et valine sont aussi appel\u00e9s acides amin\u00e9s ramifi\u00e9s ou BCAA (branched chain amino acids en anglais). Ce sont des acides amin\u00e9s essentiels. Ils doivent donc \u00eatre apport\u00e9s \u00e0 partir de l\u2019alimentation. Les BCAA sont impliqu\u00e9s dans la synth\u00e8se des prot\u00e9ines, la r\u00e9paration des tissus, les signaux des processus biochimiques essentiels pour la synth\u00e8se des prot\u00e9ines et le contr\u00f4le du taux de sucre dans le sang.<\/strong><\/p>\n\n\n

Le bon moment pour les BCAA<\/h2>\n\n\n\n

Une meta-analyse qui combine les r\u00e9sultats de 7 \u00e9tudes a montr\u00e9 que les suppl\u00e9ments de BCAA<\/strong><\/a> sont meilleurs pris apr\u00e8s l\u2019exercice, et non avant et pendant l’entrainement.<\/p>\n\n\n\n

Les \u00e9tudes r\u00e9v\u00e8lent que les BCAA pris durant l\u2019exercice ne seraient pas aussi efficaces sur les douleurs musculaires qui surviennent apr\u00e8s l\u2019exercice.<\/p>\n\n\n\n

La consommation de leucine avant l\u2019entrainement favorise la fatigue et le ramollissement. Des r\u00e9centes recherches ont montr\u00e9 que la leucine inhibe la tyrosine, pr\u00e9curseur de dopamine dans le cerveau et r\u00e9duit les niveaux de dopamine. Or, la dopamine et la noradr\u00e9naline sont des hormones antagonistes qui jouent en faveur ou contre le fait d\u2019amener les performances \u00e0 de meilleurs niveaux. Elever les niveaux de dopamine permet de r\u00e9duire la fatigue, augmenter la force mentale, la concentration, la confiance et obtenir de meilleurs niveaux de motivation. La consommation de leucine et de BCAA n\u2019est pas recommand\u00e9e pour une performance musculaire optimale en raison de son action sur la tyrosine.<\/p>\n\n\n

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Faites une cure de BCAA <\/strong><\/p>\n\n\n <\/div>\n

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\n \n \"\"\n <\/a>\n <\/div>\n
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Superset Nutrition<\/div>\n \n BCAA XTREME (252 caps)\n <\/a>\n 29.9 \u20ac<\/span>\n
Qu\u2019est-ce que le BCAA XTREME (252 CAPS) ? Les BCAA\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n
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Les BCAA en format shot !<\/strong><\/p>\n\n\n <\/div>\n

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\n \n \"\"\n <\/a>\n <\/div>\n
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Superset Nutrition<\/div>\n \n BCAA SHOT (12X60ML)\n <\/a>\n 29.9 \u20ac<\/span>\n
Optimise tes performances physiques gr\u00e2ce \u00e0… Une contribution \u00e0 l'apport\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n

Une meilleure r\u00e9cup\u00e9ration<\/h2>\n\n\n\n

Conform\u00e9ment \u00e0 cette m\u00e9ta-analyse, lorsque les BCAA sont pris apr\u00e8s l\u2019exercice, ils r\u00e9duisent la douleur musculaire post-exercice<\/a><\/strong>. Ils diminuent \u00e9galement la cr\u00e9atine kinase (un marqueur des dommages musculaires), bien mieux que ne le ferait le repos seul.<\/p>\n\n\n

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 Id\u00e9al pour la construction musculaire<\/strong><\/p>\n\n\n <\/div>\n

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\n \n \"\"\n <\/a>\n <\/div>\n
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Superset Nutrition<\/div>\n \n BCAA + GLUTAMINE (450G)\n <\/a>\n 34.9 \u20ac<\/span>\n
La solution 3 en 1 de BCAA :\u00a0 \u00e9nergie, r\u00e9cup\u00e9ration\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n
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Les BCAA pris apr\u00e8s l’entra\u00eenement r\u00e9duisent la douleur musculaire post-exercice<\/blockquote>\n <\/div>\n
\n \n\n

\n\nLes BCAA acc\u00e9l\u00e8rent la r\u00e9cup\u00e9ration en stimulant la voie mTOR. Celle-ci augmente la synth\u00e8se des prot\u00e9ines qui a pour but de r\u00e9parer les tissus endommag\u00e9s. La leucine, l\u2019un de ces fameux BCAA, est le plus important composant chimique qui met en route la voie mTOR. Il est donc essentiel de consommer de la leucine apr\u00e8s l\u2019exercice, car c\u2019est elle qui a le plus d\u2019efficacit\u00e9 \u00e0 ce niveau parmi les BCAA. Selon ces m\u00eames \u00e9tudes, l\u2019ajout d\u2019isoleucine et valine pourrait m\u00eame emp\u00eacher de profiter des b\u00e9n\u00e9fices de la leucine en raison de la comp\u00e9tition  dans le transport des cellules musculaires. En effet, les BCAA se partagent le m\u00eame syst\u00e8me de transport actif dans les cellules et les cellules musculaires. Toutefois, la prise de BCAA avant et pendant l’entrainement a un autre r\u00f4le qui est celui d’\u00e9pargner les r\u00e9serves musculaires, surtout si vous n’avez pas consomm\u00e9 de repas comprenant des prot\u00e9ines dans les heures qui pr\u00e9c\u00e8dent. Leur r\u00f4le est \u00e9nerg\u00e9tique et va \u00e9viter d’\u00e9puiser les r\u00e9serves de glycog\u00e8ne, fournissant 3 acides amin\u00e9s essentiels au moment o\u00f9 le corps en a le plus besoin.\n\n<\/p>\n\n\n <\/div>\n<\/div>\n\n\n\n

Sources <\/strong>: (Nutrition, 43 :36, 2017). Photo Shutterstock.com<\/p>\n\n\n

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BCAA 2:1:1 : effet pump !<\/strong><\/p>\n\n\n <\/div>\n

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\n \n \"\"\n <\/a>\n <\/div>\n
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Superset Nutrition<\/div>\n \n BCAA HARDCORE (360g)\n <\/a>\n 39.9 \u20ac<\/span>\n
Pourquoi choisir le BCAA HARDCORE (360g) ? Le BCAA Hardcore\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Les BCAA seraient efficaces pour am\u00e9liorer la r\u00e9cup\u00e9ration, \u00e0 condition de les prendre apr\u00e8s l\u2019exercice, et ni avant, ni pendant, de pr\u00e9f\u00e9rence! Leucine, isoleucine et valine sont aussi appel\u00e9s acides amin\u00e9s ramifi\u00e9s ou BCAA (branched chain amino acids en anglais). Ce sont des acides amin\u00e9s essentiels. Ils doivent donc \u00eatre apport\u00e9s \u00e0 partir de l\u2019alimentation. Les […]<\/p>\n","protected":false},"author":2,"featured_media":28041,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1876],"tags":[57,59,725,602,466,210],"post_theme":[1905],"class_list":null,"yoast_head":"\nBCAA et meilleur moment de prise pour la r\u00e9cup\u00e9ration<\/title>\n<meta name=\"description\" content=\"Quand prendre mes BCAA ? \u2605Que sont les BCAA? \u2605Avant, pendant, apr\u00e8s, le meilleur moment pour prendre des BCAA \u2605Les BCAA am\u00e9liorent la r\u00e9cup\u00e9ration post-training\" \/>\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.fitadium.com\/conseils\/bcaa-ameliorent-recuperation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BCAA et meilleur moment de prise pour la r\u00e9cup\u00e9ration\" \/>\n<meta property=\"og:description\" content=\"Quand prendre mes BCAA ? 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