La récupération : L’entraînement silencieux

Le meilleur sportif, c’est celui qui aura su gérer le mieux sa récupération. Car c’est pendant ce temps là que le corps progresse.
 #récupération 
Les principaux mécanismes de la récupération :
 
 
 
  •   L’A D A P T A T I O N   A I G U E  •
 #récupération
#courbatures
C’est l’ensemble des mécanismes physiologiques utilisés par l’organisme humain pour maintenir l’homéostasie, c’est à dire l’équilibre du milieu intérieur. L’organisme, lorsqu’il est sollicité (entraînement), va mettre en place des mécanismes pour retrouver son état initial.

#endurance 

 

 #récupération
#courbatures
Déplétion (baisse) et réplétion (remplissage) des stocks énergétiques : 
 #sport
 #sport
Que se passe-t-il pendant l’effort ?
  #sport
Consommation d’ATP : 
Lors de la contraction, le muscle utilise l’énergie de la dégradation d’ATP. (adénosine tri-phosphate) Seulement, l’ATP est en quantité limitée. Il faut donc qu’il soit re-synthétisé.
Reformation d’ATP : 
L’ATP est donc reformé par 3 voies :
• Créatine phosphate : Elle permet de reformer de l’ATP. Elle est elle-même resynthétisée en 5 à 6 minutes, à condition que l’apport en oxygène soit suffisant. La récupération active favorise donc sa reformation. Entre vos exercices, ne restez pas inactifs.
• Phosphorylation oxydative
• Glycolyse anaérobie
La récupération est plus rapide chez l’enfant, car son métabolisme oxydatif est plus performant.
  #sport
  #sport
Le cardio long et modéré ne fait pas perdre de gras.
  #sport
Consommation de glucides :
Du moins, pas aussi rapidement que ne le font les exercices à haute intensité. La vitesse avant que le corps ne commence à utiliser le glycogène musculaire dépend de l’intensité de l’exercice. C’est ce qui explique que si vous souhaitez perdre de la masse grasse, privilégiez les exercices courts mais intenses.
 
Reformation des glucides :
La re-synthèse du glycogène a lieu des premières heures à 24h après l’entraînement. Sa vitesse dépend de la quantité et du type de glucides ingérés. Elle est plus rapide si l’apport a lieu juste après l’entraînement, pour du glucose et si celui-ci est associé à des protéines.
#recupération
#smoothie
Smoothie lait de riz, fruits rouges, banane et protéines végétales
 #sport
#physique 
  #sport
  #sport
Accumulation et élimination de métabolites. 
 
Le lactacte, ennemi ou allié ?
 
La dégradation de l’ATP et du glycogène produit du pyruvate, du lactate et des protons. Ce sont d’ailleurs ces protons H+ qui sont responsables de l’acidité, et non le lactacte. Contrairement à beaucoup de croyances, le lactacte n’est pas responsable de la fatigue musculaire. Il n’est pas une toxine, et est un métabolite à fort potentiel énergétique. Donc, tout l’inverse d’un déchet… Il accompagne seulement l’acidité, qui peut engendrer la fatigue.
L’élimination de cette acidité, quant à elle, est plus rapide lors de la récupération active.
Quoi qu’il en soit, les valeurs seront redevenues normales 30 minutes (avec récupération active) à 2 heures (récupération passive) après l’entraînement. Prenez cette demie-heure après l’entraînement pour récupérer activement, plutôt qu’un footing d’une heure le lendemain qui n’aura aucun intérêt.
 #sport
#récupération
#lactate
 #acidelactique
#courir
#run
 #running
 #régénération
#acidité
Micro-lésions musculaires et régénération. 
 
L’acidité n’est pas responsable des courbatures.
 
Ou du moins pas systématiquement. Il peut y avoir courbatures sans acidité : c’est là qu’interviennent les micro-lésions musculaires.
Les micro-lésions musculaires sont provoquées par un exercice inhabituel pour le corps, ou a des contractions musculaires excentriques. (car le nombre de fibres musculaires recrutées est beaucoup moins élevé, et la tension sur chaque fibre est donc beaucoup plus grande).
Les conséquences des micro-lésions sont : une inflammation (courbatures, température, gonflement) et une baisse de la force.
 
Contre les courbatures, ne jamais prendre d’anti-inflammatoires.
 
La réaction d’inflammation est obligatoire pour la régénération du muscle. Elle permet l’activation des macrophages qui stimulent la croissance des cellules myogéniques (cellules musculaires).
#récupérationactive{
#cellulesmyogéniques
 #microlésions
#récupérer
#musculaire
#crampes
 #athlete
#récupérationsportive
•  L ‘ A D A P T A T I O N   C H R O N I Q U E  •
 
 #recuperation
C’est une modification fonctionnelle et anatomique de l’organisme en réponse à une répétition de sollicitations.  Afin de mieux répondre aux prochaines sollicitations, lors de la récupération, le corps s’adapte et atteint un niveau supérieur à celui qu’il avait avant ces sollicitations. C’est le principe de surcompensation.
C’est ce qui permet au sportif de progresser physiquement. (cela est valable quel que soit le sport : running, musculation, cyclisme, etc…) 
La récupération est la phase au cours de laquelle le corps s’améliore. Si vous voulez progresser, permettez à votre corps la meilleure récupération possible.
 #récup
#progresser
 #sport
#sport
#courbatures
#récupérer
 Comment récupérer ?
 
 #sport
Bien évidemment, on retrouve parmi les facteurs qui influent sur la durée de la récupération : la durée de la séance et son intensité, l’état de l’invididu (forme, fatigue) au moment de la séance, sa prise alimentaire avant la séance…
Cependant voici les principes fondamentaux d’une bonne récupération.
  #sport
 #sport
La récupération active : toujours !
 
Entre les exercices à haute intensité, comme vu précédemment, pour permettre la resynthétisation de phosphocréatine.
 Immédiatement après la séance, pour rétablir les valeurs normales de l’organisme (acidité). La récupération active apporte davantage d’oxygène et permet aux muscles inactifs de capter l’acidité des muscles actifs.
 
Si la récupération active est faite trop loin de l’entraînement, elle perturbe la re-synthèse des stocks énergétiques (glycogène), qui a déjà commencé 1h après l’entraînement, et donc les efforts de l’organisme pour revenir à son état initial.
Le “décrassage du lendemain“, en plus de ne présenter aucune utilité, peut nuire à votre récupération.
 
Le vélo et la natation sont d’excellents moyens de récupération, sans choc pour les articulations et sollicitant de nombreux muscles.
#vélo
#cyclisme
  #sport
 #sport
 #sport
Le froid contre les micro-lésions musculaires :
  #sport
 #sport
Le froid entraîne une vasoconstriction (diminution du diamètre des vaisseaux) et un recrutement des récepteurs périphériques. Le sang est préférablement dirigé vers les organes vitaux. Le coeur éjecte plus de sang à chaque contraction. Le débit sanguin est augmenté, donc l’irriguation musculaire est meilleure et l’élimination des métabolites est facilitée. Cela a pour conséquence une diminution des micro-lésions musculaires.
Une douche froide de quelques minutes vous aidera à mieux récupérer.
#etirements
 #froid
 
  #sport
 #sport
 #sport
L’hydratation
  #sport
 #sport
• Compenser les pertes en micronutriments liés à la transpiration. 
• Ré-équilibrer le volume plasmique (diminution du volume sanguin du à la transpiration) en choisissant après l’effort une boisson qui a la même osmolarité que le plasma : c’est le cas des boissons isotoniques. Et en apportant ensuite une hydratation suffisante au cours des 24 à 48h suivant l’entrainement.
• Assurer le stockage d’énergie. 3g d’eau sont nécessaires pour stocker 1g de glycogène.
  #sport
 #sport
 #sport
Bien dormir pour progresser
  #sport
 #sport
La réparation et régénération des tissus (et donc le bon développement des muscles) se fait en majeure partie pendant le sommeil. La sécrétion d’hormone de croissance (fondamentale pour le développement musculaire) n’a pratiquement lieu que lors des phases de sommeil profond.
Il est indispensable d’avoir une bonne hygiène de sommeil. (Vous souffrez de troubles du sommeil ? Consultez l’article sur les troubles du sommeil et de l’endormissement).
#sommeil 
#endormissement
  #sport
 #sport
 #sport
L’alimentation adaptée, facteur de performance
  #sport
 #sport
La diététique est un élément clé de la récupération du sportif, puisqu’elle est directement liée à son efficacité et à l’amélioration des capacités physiques.
Elle permet, après l’entraînement, de reconstituer les stocks énergétiques et de rééquilibrer la balance électrolytique.
Privilégiez après votre séance sportive un repas riche en légumes/fruits pour compenser les pertes en minéraux et permettre un apport en fructose, en protéines (végétales si il s’agit du repas du soir) pour reconstruire la fibre musculaire et renouveler les cellules contractiles, en acides gras essentiels (implication dans les processus d’inflammation), et modéré en matières grasses pour ne pas rajouter de travail supplémentaire au système digestif.
#fruits
#sain
  #sport
 #sport
 #sport
Les étirements après une séance, bons ou mauvais ?
  #sport
 #sport
Sujets à de nombreuses controverses, les étirements après une séance, bons ou mauvais ?
Oui car ils permettent au muscle de retrouver sa longueur optimale, et ils sont ainsi mieux oxygénés.
Non immédiatement après une séance, ils nuisent au bon retour veineux et cela augmente les micro-lésions. Un muscle qui vient d’être sollicité est raccourci, l’étirer immédiatement après revient à forcer sur un muscle qui n’a pas encore récupéré, c’est une question de bon sens.
Les étirements doivent être effectués le lendemain matin. Commencer sa journée par quelques étirements est une excellente habitude pour un corps en pleine forme.
#stretching 
#sport
 #sport
 #sport
 #sport
 #optimisersarécupération
Optimiser sa récupération
 #sport
#limpulsion
#limpulsion
• Les acides aminés
 #limpulsion
Les BCAA (branched-chain amino acids), acides aminés essentiels, sont retrouvés dans les protéines musculaires et permettent, lors d’un effort physique, de limiter l’ensemble des réactions de dégradation des molécules qui composent les muscles : le catabolisme musculaire. Ils favorisent également l’action inverse (anabolisme) permettant la synthèse.
La reconstruction des muscles est favorisée, le processus de récupération est plus efficace.
Contrairement aux idées reçues, la prise de BCAA n’est pas réservée à un contexte de prise de masse ou à la musculation, puisqu’ils permettent lors d’une séance longue et/ou intense de protéger l’intégrité des muscles sollicités. (sports d’endurance, sports extrêmes, etc…)
 #limpulsion
#limpulsion
• La cryothérapie
#limpulsion
Par réparation des lésions musculaires. (Cliquez ici pour connaître le fonctionnement de la cryothérapie)
#limpulsion
#limpulsion
• La contention
#limpulsion
La compression améliore la fonction veineuse et l’hémodynamique musculaire. (pompe musculaire veineuse et vaisseaux sanguins)
Les pressions doivent être progressives en intensité : plus l’on se rapproche du centre du corps, plus elle doit être faible.
limpulsion
• La position pour dormir
#limpulsion
Le fait de dormir avec les jambes légèrement surélevées améliore le retour veineux, favorise l’élimination des déchets accumulés pendant l’effort et donc le processus de récupération. En quelque sorte, cette position permet au sang d’être plus rapidement renouvelé afin de substituer aux apports nécessaires à la reconstitution de vos muscles.
 #l-impulsion
#l-impulsion.com
• Le petit plus 🙂
 #conseils
Après une journée sportive ou assez intense, prenez un comprimé de vigne rouge/cassis, qui améliore la circulation sanguine. Cela favorise à la fois la réparation des tissus (meilleure irriguation et oxygénation) et est très efficace contre la sensation de “jambes lourdes”.
Voici le lien de celui que l’on utilise, optimisé en terme de dosage et de prix.
#bonplan*
 
#limpulsion
#sportif
 La récupération est un facteur essentiel de la performance. Que faites-vous pour récupérer ?
#performance
#athlete
#vignerouge

4,842 thoughts on “La récupération : L’entraînement silencieux

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