{"id":5954,"date":"2014-04-01T08:19:00","date_gmt":"2014-04-01T06:19:00","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=5954"},"modified":"2022-12-30T12:28:36","modified_gmt":"2022-12-30T11:28:36","slug":"fitness-cardio-energie","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/fitness-cardio-energie\/","title":{"rendered":"Cardio-Energie"},"content":{"rendered":"\r\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"647\" src=\"\/conseils\/wp-content\/uploads\/2014\/04\/brooke-lark-jUPOXXRNdcA-unsplash-e1562916457620.jpg\" alt=\"Programme alimentaire cardio \u00e9nergie\" class=\"wp-image-38742\"\/><\/figure>\r\n\r\n\r\n\r\n<p><strong>Vous souhaitez sculpter votre silhouette sans pour autant entreprendre un r\u00e9gime minceur hypocalorique&nbsp;? Avec le programme alimentaire fitness femme cardio-\u00e9nergie, nous avons probablement une solution pour vous apporter ce dont votre corps a besoin. Vous pouvez obtenir une l\u00e9g\u00e8re d\u00e9finition musculaire et un v\u00e9ritable regain d\u2019\u00e9nergie. Comment manger pour avoir de l&rsquo;\u00e9nergie au r\u00e9gime? Ce programme repose sur une alimentation \u00e9nerg\u00e9tique avec des prot\u00e9ines, des glucides (\u00e0 IG bas de pr\u00e9f\u00e9rence) et un apport en lipides limit\u00e9. Pour gagner en endurance, vous devrez adapter votre nutrition fitness \u00e0 un entrainement cardio performant, afin de vous permettre d\u2019atteindre efficacement vos objectifs.<\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Caract\u00e9ristiques du programme d&rsquo;alimentation Fitness Cardio Energie<\/h2>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\"><li><strong>Ratio d\u2019apports en macro-nutriments <\/strong>: Glucides 40% &#8211; Prot\u00e9ines 50% &#8211; Lipides 10%<\/li><li><strong>Nb Moyen de Repas&amp;Collation \/ Jour<\/strong> : 6<\/li><li><strong>Temps Moyen entre les prises<\/strong> : 2 heures <\/li><li><strong>Hydratation Moyenne \/ Jour<\/strong> : 2 Litres <\/li><\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"\/conseils\/wp-content\/uploads\/2014\/04\/shutterstock_167065397-AntonioDiaz-600.jpg\" alt=\"Un entrainement cardio allant avec le r\u00e9gime fitness\" class=\"wp-image-9335\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/04\/shutterstock_167065397-AntonioDiaz-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/04\/shutterstock_167065397-AntonioDiaz-600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Principes de Nutrition fitness femme pour le Cardio et l&rsquo;\u00e9nergie <\/h2>\r\n\r\n\r\n\r\n<p>\r\nIl faut \u00e9quilibrer au maximum les apports nutritionnels qualitatifs en consacrant une part quasi \u00e9quivalente en prot\u00e9ines et en glucides \u00e0 indice glyc\u00e9mique bas. M\u00eame pour un r\u00e9gime fitness femme, les prot\u00e9ines doivent \u00eatre consomm\u00e9es toutes les 3 ou 4 heures pour nourrir les muscles de mani\u00e8re constante et permettre une r\u00e9cup\u00e9ration maximale. Les glucides seront quant \u00e0 eux mieux assimil\u00e9s et risqueront moins de se transformer en masse grasse si leur apport est r\u00e9parti de la m\u00eame mani\u00e8re plut\u00f4t qu&rsquo;en 3 gros repas. Les graisses sont indispensables au bon fonctionnement de l&rsquo;organisme mais la part des graisses insatur\u00e9es devra \u00eatre sup\u00e9rieure \u00e0 celle des graisses satur\u00e9es.<\/p>\r\n\r\n\r\n\r\n<p>Ne pas sauter de repas et s\u2019assurer de boire au moins 2 litres d\u2019eau \/jour pour bien drainer l\u2019organisme.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Les sp\u00e9cificit\u00e9s du r\u00e9gime<\/h2>\r\n\r\n\r\n\r\n<p>\r\nCette phase consiste \u00e0 <strong>r\u00e9duire les apports \u00e9nerg\u00e9tiques<\/strong> en s\u00e9lectionnant les aliments, de fa\u00e7on \u00e0 surprendre l\u2019organisme et&nbsp;<strong><a href=\"\/56-bruleurs-de-graisse\">provoquer une perte de poids rapide <\/a><\/strong>(jusqu\u2019\u00e0 2, voire 3 kilos), tout en pr\u00e9servant la <strong>masse musculaire<\/strong>. Dans ces <strong>menus fitness<\/strong>, les glucides sont limit\u00e9s pour obliger l\u2019organisme \u00e0 puiser dans ses r\u00e9serves. Les prot\u00e9ines maigres sont favoris\u00e9es (elles rassasient et nourrissent la masse musculaire). N&rsquo;h\u00e9sitez pas \u00e0 <a href=\"\/conseils\/fruits-legumes-fitness-prolonger-ete\/\"><strong>consommer des l\u00e9gumes<\/strong><\/a> : les l\u00e9gumes (riches en fibres, eau, vitamines et min\u00e9raux) \u00e9vitent carences et fatigue). Les fruits seront \u00e0 surveiller car ils contiennent naturellement une certaine quantit\u00e9 de sucres rapides et doivent se cantonner \u00e0 la premi\u00e8re partie de la journ\u00e9e ou juste apr\u00e8s l\u2019entrainement.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"\/conseils\/wp-content\/uploads\/2014\/04\/shutterstock_173291753-Maridav-600.jpg\" alt=\"Un r\u00e9gime fitness plein d'\u00e9nergie pour le cardio\" class=\"wp-image-9336\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/04\/shutterstock_173291753-Maridav-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/04\/shutterstock_173291753-Maridav-600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\r\n\r\n\r\n\r\n<p>Dans ce <strong>programme alimentaire fitness femme<\/strong>, on pr\u00e9f\u00e9rera les glucides \u00e0 index glyc\u00e9mique bas, qui vont provoquer une faible hausse de l\u2019insuline. On \u00e9vitera tout ce qui est \u00abjunk-food \u00bb, sucres, confiseries, graisses de fritures \u2026 et on pr\u00e9f\u00e9rera les c\u00e9r\u00e9ales compl\u00e8tes.<\/p>\r\n\r\n\r\n\r\n<p>Dans ce r\u00e9gime alimentaire, vous utiliserez de la&nbsp;<a href=\"\/4-proteines\"><strong>whey prot\u00e9ine<\/strong><\/a>&nbsp;pour vos collations et apr\u00e8s vos entra\u00eenements. Elle vous apportera les nutriments n\u00e9cessaires et fera office d\u2019en-cas \u00e9quilibr\u00e9.<\/p>\r\n\r\n\r\n\r\n<p>La whey prot\u00e9ine est un excellent suppl\u00e9ment pour la musculation et la nutrition fitness femme. Utilis\u00e9e \u00e0 bon escient, elle permet d\u2019am\u00e9liorer la r\u00e9cup\u00e9ration entre <a href=\"\/conseils\/entrainement\/programme-musculation-fitness\/\"><strong>vos s\u00e9ances de musculation<\/strong><\/a> et de favoriser le d\u00e9veloppement musculaire.<br>\r\nMais comme avec tous les <strong>compl\u00e9ments alimentaires<\/strong> (et donc contrairement aux produits dopants) il ne faut pas penser que l\u2019utilisation de la whey prot\u00e9ine va vous permettre d\u2019am\u00e9liorer drastiquement vos progr\u00e8s, c\u2019est simplement un aliment parmi d\u2019autres, dont il vous faudra g\u00e9rer les quantit\u00e9s au m\u00eame titre que les l\u00e9gumes ou que la viande.<\/p>\r\n\r\n\r\n\r\n<p>N\u00e9anmoins, la whey reste l\u2019un des tout premiers compl\u00e9ments alimentaires pour ce sport, et c\u2019est certainement celui par lequel il faut commencer. Elle fait partie du \u00ab&nbsp;top 3\u2033 des compl\u00e9ments alimentaires les plus utiles pour la musculation.<\/p>\r\n\r\n\r\n\r\n<p>Dans un r\u00e9gime fitness femme, vous utiliserez aussi de la carnitine<b>&nbsp;<\/b>pour <strong>son action \u00e9nerg\u00e9tique et br\u00fble graisse.<\/strong><\/p>\r\n\r\n\r\n\r\n<p><strong>Les quantit\u00e9s de f\u00e9culents sont exprim\u00e9es cuites.<\/strong><\/p>\r\n\r\n\r\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \r\n\r\n<p class=\"has-large-font-size\"><strong>Booster votre \u00e9nergie<\/strong><\/p>\r\n\r\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1630\" GTM-data-nom=\"CARNI MAX (60 Caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/31784-fit_540\/carni-max-60-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\/1630-carni-max-60-caps.html\" title=\"CARNI MAX (60 Caps)\">\n      CARNI MAX (60 Caps)\n    <\/a>\n          <span class=\"product__price\">25.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Pourquoi choisir le CARNI MAX (60 CAPS) ? CARNI MAX\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" title=\"CARNI MAX (60 Caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Menu du programme Cardio Energie du team Fitadium <\/h2>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>PETIT DEJEUNER<\/b><\/span><\/td><td>4 blancs d\u2019\u0153uf avec 1 jaune ou 250g de fromage blanc \u00e0 0% ou 20g de&nbsp;whey advanced<br>\r\n100g&nbsp;de pain complet ou 80g de c\u00e9r\u00e9ales sp\u00e9cial K compl\u00e8tes<br>\r\nun th\u00e9 ou caf\u00e9 avec sucrette<\/td><\/tr><tr><td><span style=\"color: #ff6600;\"><b>COLLATION vers 10h00<\/b><\/span><\/td><td>50g de thon au naturel ou 70g de jambon blanc d\u00e9graiss\u00e9 ou 15g de&nbsp;whey advanced<br>\r\n1 pomme ou 1 kiwi ou 150g de fraises<\/td><\/tr><tr><td><span style=\"color: #ff6600;\"><b>DEJEUNER<\/b><\/span><\/td><td>120g de viande blanche ou 130g de poisson blanc<br>\r\n140g de quinoa ou riz complet<br>\r\nl\u00e9gumes verts \u00e0 volont\u00e9 avec 1\/2 c \u00e0 soupe d\u2019huile d\u2019olive<br>\r\n100g de compote de pomme sans sucre ajout\u00e9<\/td><\/tr><tr><td><span style=\"color: #ff6600;\"><b>COLLATION vers 16h00<\/b><\/span><\/td><td>70g de jambon blanc ou 15g de&nbsp;whey advanced<br>\r\n60g de pain complet<\/td><\/tr><tr><td><span style=\"color: #ff6600;\"><b>DINER<\/b><\/span><\/td><td>150g&nbsp;de viande blanche ou poisson&nbsp;blanc<br>\r\n100g de l\u00e9gumineuses<br>\r\nl\u00e9gumes verts \u00e0 volont\u00e9 avec 1\/2 c \u00e0 soupe d\u2019huile isio4<\/td><\/tr><tr><td><span style=\"color: #ff6600;\"><b>COLLATION<\/b><\/span><\/td><td>200g de fromage blanc 0% ou 20g de cas\u00e9ine<\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<p><span style=\"color: #ff6600;\">Post entrainement<\/span> : 20g de <strong><a href=\"\/1643-whey-proteine-advanced-2000-superset.html\">Whey Advanced<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<p>Retrouvez ici le&nbsp;<a href=\"\/conseils\/cardio_energie\/\"><b>programme d\u2019entrainement Cardio<\/b><b>-Energie<\/b><\/a>&nbsp;correspondant \u00e0 ce programme &nbsp;d\u2019alimentation<\/p>\r\n\r\n\r\n\r\n<p>D\u00e9couvrez \u00e9galement nos&nbsp;<b><a href=\"\/70-fitness\">programmes de suppl\u00e9ments Fitness<\/a>.<\/b><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: x-small;\">Photo Shutterstock.com\/AntonioDiaz\/&nbsp;Maridav<\/span><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Baisser l&rsquo;apport calorique sans perdre l&rsquo;\u00e9nergie n\u00e9cessaire au cardio<\/p>\n","protected":false},"author":2,"featured_media":38742,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1877],"tags":[82,40,438,167,277,251],"post_theme":[2180],"class_list":null,"yoast_head":"<!-- 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