{"id":46770,"date":"2020-06-04T11:46:22","date_gmt":"2020-06-04T09:46:22","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46770"},"modified":"2025-02-11T18:52:08","modified_gmt":"2025-02-11T17:52:08","slug":"programme-alimentaire-cross-training","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-alimentaire-cross-training\/","title":{"rendered":"Programme alimentation cross training"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-alimentaire-cross-training.jpg\" alt=\"\" class=\"wp-image-47092\"\/><\/figure>\n\n\n\n<p>A chaque discipline son programme d\u2019entra\u00eenement et le Cross Training n&rsquo;est pas une exception puisqu&rsquo;il existe des&nbsp;<strong>programmes d\u2019alimentation de Cross Training&nbsp;&nbsp;<\/strong>sp\u00e9cialement con\u00e7us pour les athl\u00e8tes de cet entra\u00eenement fonctionnel&nbsp;!<\/p>\n\n\n\n<p>Si le Cross Training demande de la force, de l\u2019endurance et de la puissance, ce n\u2019est pas par hasard. Et la nutrition&nbsp;doit \u00eatre adapt\u00e9e. Nous avons mis au point un&nbsp;<strong>programme alimentaire cross training<\/strong>&nbsp;pour vous accompagner dans la pratique de ce sport.&nbsp;<\/p>\n\n\n\n<p>Adopter un&nbsp;<strong>r\u00e9gime alimentaire Cross Training<\/strong>&nbsp;vous permettra de tenir le rythme, de progresser et de vous forger un v\u00e9ritable corps d&rsquo;athl\u00e8te ! D\u00e9couvrez sans plus tarder nos conseils, nos astuces et un menu d\u00e9taill\u00e9 sp\u00e9cialement con\u00e7u pour les adeptes du Cross Training&nbsp;!<\/p>\n\n\n\n<ol style=\"padding-left: 0px;\">\n<li><a href=\"#som_1\">1. Quelle alimentation pour progresser en cross training<\/a><\/li>\n<\/ol>\n<ol style=\"padding-left: 0px;\">\n<li><a href=\"#som_2\">2. Un programme par niveau.<\/a><\/li>\n<\/ol><ol style=\"padding-left: 0px;\">\n<li><a href=\"#som_3\">3. Programme d&rsquo;alimentation Sp\u00e9cial Cross Training d\u00e9butant<\/a><\/li>\n<ul>\n<li><a href=\"#som_3_1\">Caract\u00e9ristiques<\/a><\/li>\n<li><a href=\"#som_3_2\">Programme alimentaire &#8211; Menu Alimentation Cross Training d\u00e9butant<\/a><\/li>\n<\/ul>\n<\/ol>\n\n\n\n<h2 id=\"som_1\">Quelle alimentation pour progresser en Cross Training<\/h2>\n\n\n\n<p>On sait aujourd\u2019hui combien&nbsp;<strong>un r\u00e9gime sain est indispensable<\/strong>&nbsp;\u00e0 la sant\u00e9 et \u00e0 la forme physique. De plus, la consommation de glucides en exc\u00e8s et de nourritures industrielles transform\u00e9es provoque \u00e0 terme des maladies chroniques. C\u2019est pourquoi les programmes alimentaires de Cross Training tiennent compte de l\u2019indice glyc\u00e9mique des aliments.<\/p>\n\n\n\n<div style=\"text-align:center\" class=\"wp-block-atomic-blocks-ab-button ab-block-button\"><a href=\"#som_3_2\" class=\"ab-button ab-button-shape-circular ab-button-size-medium\" style=\"color:#ffffff;background-color:#f99213\">D\u00c9COUVRIR LE PROGRAMME<\/a><\/div>\n\n\n\n<p>Cette donn\u00e9e est essentielle pour contr\u00f4ler l\u2019apport de bons glucides et \u00e9viter une \u00e9l\u00e9vation trop brutale de la glyc\u00e9mie. M\u00eame s\u2019il n\u2019y a pas vraiment de mauvais glucides. Tout d\u00e9pend de la quantit\u00e9 consomm\u00e9e en fonction de son ratio poids-taille, de son activit\u00e9 physique et de son objectif.<\/p>\n\n\n\n<p><strong>Les aliments naturels apportent la juste dose de prot\u00e9ines, glucides et lipides<\/strong>, \u00e0 condition de varier suffisamment la composition des repas. Toutefois, notre alimentation ne laisse pas assez souvent la place aux bons acides gras, comme les om\u00e9ga 3 pr\u00e9sents dans certains lipides et dans les huiles de poisson.<\/p>\n\n\n\n<p><strong>Indispensables Om\u00e9ga-3<\/strong><\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2404\" GTM-data-nom=\"OMEGA 3 MAX (90 caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2404-omega-3-max-90-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/32389-fit_540\/omega-3-max-90-caps.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2404-omega-3-max-90-caps.html\" title=\"OMEGA 3 MAX (90 caps)\">\n      OMEGA 3 MAX (90 caps)\n    <\/a>\n          <span class=\"product__price\">19.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">L\u2019OMEGA 3 MAX (90 CAPS) pour soutenir ta sant\u00e9 cardiaque\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2404-omega-3-max-90-caps.html\" title=\"OMEGA 3 MAX (90 caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>Le Cross Training a pour philosophie que l\u2019alimentation est bien assez compl\u00e8te et vari\u00e9e pour apporter tout ce dont le corps a besoin. Cependant, il peut arriver que ponctuellement un petit coup de pouce soit n\u00e9cessaire. En effet si vous n\u2019aimez pas et ne consommez pas certains types d\u2019aliments, cela peut vous&nbsp;<strong>priver de nutriments importants.<\/strong><\/p>\n\n\n\n<p>Par ailleurs, m\u00eame si votre alimentation est vari\u00e9e, il ne faut pas oublier qu\u2019une activit\u00e9 physique \u00e0 intensit\u00e9 \u00e9lev\u00e9e comme le Cross Training demande une bonne dose de calories.&nbsp;<strong>Sous-estimer ces besoins peut conduire \u00e0 un manque d\u2019\u00e9nergie<\/strong>. Enfin, notre nourriture s\u2019est consid\u00e9rablement appauvrie en vitamines et min\u00e9raux depuis de nombreuses ann\u00e9es, du fait de l\u2019agriculture intensive et de l\u2019industrialisation. L\u2019usage massif de pesticides n\u2019a rien arrang\u00e9.<\/p>\n\n\n\n<p>M\u00eame en choisissant des aliments bio et de qualit\u00e9, vous&nbsp;<strong>manquerez certainement de quelques micro-nutriments<\/strong>&nbsp;pouvant compromettre votre forme physique et votre performance. C\u2019est pourquoi nous avons choisi d\u2019inclure&nbsp;<strong>quelques conseils de suppl\u00e9mentation<\/strong>.<\/p>\n\n\n\n<h2 id=\"som_2\">Un programme par niveau<\/h2>\n\n\n\n<p>Parce qu\u2019on ne suit pas le m\u00eame programme lorsqu\u2019on d\u00e9bute ou que l\u2019on est plus exp\u00e9riment\u00e9, ces&nbsp;<strong>programmes de Cross Training<\/strong>&nbsp;ont \u00e9t\u00e9 segment\u00e9s par niveau pour mieux r\u00e9pondre \u00e0 l\u2019\u00e9volution de votre objectif.<\/p>\n\n\n\n<ul><li>Si vous d\u00e9butez, de 0 \u00e0 6 mois, choisissez le programme Cross Training \u00ab niveau d\u00e9butant \u00bb.<\/li><li>Si vous avez entre 6 mois et 1 an de pratique ? Choisissez le programme Cross Training\u00ab niveau avanc\u00e9\u00bb.<\/li><\/ul>\n\n\n\n<h2 id=\"som_3\">Programme d&rsquo;alimentation Sp\u00e9cial Cross Training d\u00e9butant<\/h2>\n\n\n\n<p>Apporter tous les nutriments n\u00e9cessaires au d\u00e9veloppement de la performance physique.<\/p>\n\n\n\n<h3 id=\"som_3_1\">Caract\u00e9ristiques<\/h3>\n\n\n\n<ul><li>Pour un&nbsp;<strong>homme<\/strong>&nbsp;pesant id\u00e9alement&nbsp;<strong>entre 72 et 77 kg<\/strong><\/li><li><span style=\"background-color: rgb(232, 234, 235);\"><b>Nombre de calories : 2300<\/b><\/span><\/li><li>Ratio macro-nutriments: <strong>30% <\/strong>prot\u00e9ines, <strong>55%<\/strong> glucides, <strong>15%<\/strong> lipides<\/li><li>Nb Moyen de Repas &amp; Collation \/ Jour :&nbsp;<strong>5<\/strong><\/li><li>Temps Moyen entre les prises :&nbsp;<strong>3-4 Heures<\/strong><\/li><li>Hydratation Moyenne \/ Jour :&nbsp;<strong>2-2.5 Litres<\/strong><\/li><\/ul>\n\n\n\n<h3 id=\"som_3_2\">Programme alimentaire &#8211; Cross Training Homme<\/h3>\n\n\n\n<p>Ce programme est bas\u00e9 sur un apport calorique calcul\u00e9 pour&nbsp;<strong>un homme entre 72 et 77 kg, faisant 3 entrainements par semaine<\/strong>.<\/p>\n\n\n\n<p><strong>Les quantit\u00e9s de f\u00e9culents sont pes\u00e9es cuites<\/strong>&nbsp;car elles varient selon le temps de cuisson<\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2659\" GTM-data-nom=\"PROGRAMME SPECIAL MUSCLE SEC\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2659-programme-special-muscle-sec.html#\/503069-gout_100_whey_proteine_advanced-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/29432-fit_540\/programme-special-muscle-sec.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2659-programme-special-muscle-sec.html#\/503069-gout_100_whey_proteine_advanced-chocolat\" title=\"PROGRAMME SPECIAL MUSCLE SEC\">\n      PROGRAMME SPECIAL MUSCLE SEC\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">104.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">PRENDS DU MUSCLE SEC EFFICACEMENT ! Les coachs sportifs et\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2659-programme-special-muscle-sec.html#\/503069-gout_100_whey_proteine_advanced-chocolat\" title=\"PROGRAMME SPECIAL MUSCLE SEC\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3>Votre journ\u00e9e type <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Heure de prise<\/strong><\/td><td><strong>Menus<\/strong><\/td><\/tr><tr><td> <strong>Petit-d\u00e9jeuner<\/strong> <\/td><td>&#8211; 125 g Pain mie multi-c\u00e9r\u00e9ales<br>&#8211; 120 g (2 oeufs) Omelette fines herbes<br>&#8211; 50 g Jambon cuit sup\u00e9rieur d\u00e9graiss\u00e9<br>&#8211; 130 g Banane<\/td><\/tr><tr><td> <strong>Collation matin <\/strong> <\/td><td>&#8211; 25 g Whey Advanced<br>&#8211; 15 g Amandes<\/td><\/tr><tr><td> <strong>D\u00e9jeuner <\/strong> <\/td><td>&#8211; 120 g Hach\u00e9 de volaille<br>&#8211; 300 g P\u00e2tes cuites<br>&#8211; 75 g Concentr\u00e9 tomates en conserve<br>&#8211; 15 ml Huile tournesol<\/td><\/tr><tr><td> <strong>Collation apr\u00e8s-midi <\/strong> <\/td><td>&#8211; 25 g Whey Advanced <br>&#8211; 10 g Noix cajou<\/td><\/tr><tr><td> <strong>D\u00eener <\/strong> <\/td><td>&#8211; 75 g Thon au naturel<br>&#8211; 200 g Riz blanc cuit<br>&#8211; 100 g Tomate cerise crue<br>&#8211; 100 g C\u00e9leri rave cru<br>&#8211; 50 g Avocat cru<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Les quantit\u00e9s de f\u00e9culents sont exprim\u00e9es cuites.<\/p>\n\n\n\n<p>Pour ce programme comme pour tous les programmes, noter que&nbsp;<strong>nous conseillons l\u2019utilisation des \u00e9pices<\/strong>&nbsp;pour assaisonner les plats et de r\u00e9duire l\u2019ajout de sel. Privil\u00e9gier l&rsquo;usage de : curcuma, cumin, curry, gingembre, basilic, ail, piments, cannelle, origan, coriandre, poivre noir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-alimentaire-cross-training.jpg\" alt=\"Programme alimentaire crosstraining\" class=\"wp-image-47092\"\/><\/figure>\n\n\n\n<p>Retrouvez \u00e9galement&nbsp;le&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-entrainement-cross-training\/\">programme d\u2019entrainement&nbsp;Sp\u00e9cial Cross Training<\/a><\/strong>&nbsp;correspondant \u00e0 ce programme d\u2019alimentation<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A chaque discipline son programme d\u2019entra\u00eenement et le Cross Training n&rsquo;est pas une exception puisqu&rsquo;il existe des&nbsp;programmes d\u2019alimentation de Cross Training&nbsp;&nbsp;sp\u00e9cialement con\u00e7us pour les athl\u00e8tes de cet entra\u00eenement fonctionnel&nbsp;! Si le Cross Training demande de la force, de l\u2019endurance et de la puissance, ce n\u2019est pas par hasard. Et la nutrition&nbsp;doit \u00eatre adapt\u00e9e. Nous avons [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":47092,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2155],"tags":[82,176,2238],"post_theme":[2180],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme d&#039;alimentation Cross training mixte gratuit<\/title>\n<meta name=\"description\" content=\"PROGRAMME ALIMENTATION CROSS TRAINING \u2705 Objectifs : \u2605Calories pour le d\u00e9veloppement musculaire \u2605Nutrition performance cross training \u2605R\u00e9gime cross 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\/programme-alimentaire-cross-training\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" 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