{"id":7963,"date":"2026-02-10T13:13:13","date_gmt":"2026-02-10T12:13:13","guid":{"rendered":"https:\/\/herbashape.ch\/night-time-nutrition-for-athletes-2\/"},"modified":"2026-08-20T00:51:48","modified_gmt":"2026-08-19T22:51:48","slug":"night-time-nutrition-for-athletes","status":"publish","type":"post","link":"https:\/\/herbashape.ch\/fr\/night-time-nutrition-for-athletes\/","title":{"rendered":"Nutrition nocturne pour les sportifs"},"content":{"rendered":"<link rel=\"stylesheet\" id=\"wd-text-block-css\" href=\"https:\/\/herbashape.ch\/wp-content\/themes\/woodmart\/css\/parts\/el-text-block.min.css?ver=8.3.9\" type=\"text\/css\" media=\"all\" \/>\n<p>Les bonnes <a href=\"https:\/\/herbashape.ch\/product-category\/your-goal\/fit-active\/protein-snacks-fit-active\/\" target=\"_self\" rel=\"noopener noreferrer\" data-uw-rm-brl=\"PR\" data-uw-original-href=\"\/en-gb\/u\/category\/by-type\/soups-snacks-bars\">collations<\/a> au coucher aident les sportifs \u00e0 r\u00e9cup\u00e9rer* et aussi \u00e0 donner le meilleur d\u2019eux-m\u00eames le lendemain.<sup>1<\/sup><\/p>\n<p>La plupart des personnes actives surveillent plut\u00f4t bien leurs apports en nutriments au cours de la journ\u00e9e. Elles planifient leurs repas, leurs collations et ce qu\u2019elles mangeront avant et apr\u00e8s l\u2019entra\u00eenement, pour la r\u00e9cup\u00e9ration.* Mais si les sportifs ne prennent pas de collation au coucher, ils passent peut-\u00eatre \u00e0 c\u00f4t\u00e9 d\u2019une occasion d\u2019optimiser leur alimentation.<\/p>\n<p>Pendant votre sommeil, votre corps ne re\u00e7oit en g\u00e9n\u00e9ral aucun nutriment. Si vous parvenez \u00e0 lui apporter les bons nutriments avant de vous endormir, cela pourrait aider votre corps \u00e0 r\u00e9cup\u00e9rer*, contribuer \u00e0 r\u00e9duire les courbatures et vous aider \u00e0 vous pr\u00e9parer \u00e0 l\u2019entra\u00eenement du lendemain.<sup>1<\/sup><\/p>\n<p>La plupart des sportifs peuvent tirer profit d\u2019une collation au coucher<\/p>\n<p>Les prot\u00e9ines sont la cible habituelle de la collation du soir. Si la quantit\u00e9 totale de prot\u00e9ines consomm\u00e9e au cours de la journ\u00e9e est d\u00e9terminante, le moment auquel ces prot\u00e9ines sont consomm\u00e9es compte lui aussi lorsqu\u2019il s\u2019agit de maximiser le d\u00e9veloppement musculaire<sup>2<\/sup> La plupart des athl\u00e8tes de force savent que les prot\u00e9ines sont importantes apr\u00e8s l\u2019entra\u00eenement, mais ne r\u00e9alisent pas toujours qu\u2019une dose de prot\u00e9ines au coucher peut les aider \u00e0 optimiser leur apport prot\u00e9ique et leur d\u00e9veloppement musculaire.<sup>1<\/sup><\/p>\n<p>Pendant le sommeil, les tissus musculaires sont en mode r\u00e9paration et d\u00e9pendent d\u2019un apport r\u00e9gulier d\u2019acides amin\u00e9s dans le sang pour soutenir la synth\u00e8se des prot\u00e9ines musculaires.** L\u2019une des meilleures sources de prot\u00e9ines \u00e0 consommer au coucher est la cas\u00e9ine \u2013 l\u2019une des deux principales prot\u00e9ines (avec la whey) du lait et des produits laitiers.<sup>3<\/sup><\/p>\n<p>La whey augmente le taux d\u2019acides amin\u00e9s dans le sang plus vite et plus t\u00f4t que la cas\u00e9ine, ce qui explique pourquoi elle est la prot\u00e9ine de r\u00e9f\u00e9rence apr\u00e8s l\u2019entra\u00eenement pour lancer le processus de r\u00e9cup\u00e9ration. Mais la cas\u00e9ine se dig\u00e8re plus lentement que la whey, ce qui signifie qu\u2019elle fournit un apport de prot\u00e9ines tout au long de la nuit, susceptible de contribuer \u00e0 la croissance musculaire.<\/p>\n<p>Si la collation prot\u00e9in\u00e9e du soir est le plus souvent associ\u00e9e aux athl\u00e8tes de force, les sportifs d\u2019endurance peuvent eux aussi en profiter. Les prot\u00e9ines alimentaires fournissent \u00e0 l\u2019organisme les acides amin\u00e9s qui lui servent de briques pour produire d\u2019importantes prot\u00e9ines corporelles telles que les hormones et les enzymes qui aident votre corps.<sup>5<\/sup><\/p>\n<p>Les glucides le soir peuvent aussi aider les sportifs<\/p>\n<p>Un peu de glucides le soir peut \u00e9galement \u00eatre b\u00e9n\u00e9fique pour les sportifs. Pour un athl\u00e8te d\u2019endurance qui participe \u00e0 une comp\u00e9tition t\u00f4t le matin, une <a href=\"https:\/\/herbashape.ch\/product-category\/your-goal\/fit-active\/protein-snacks-fit-active\/\" target=\"_self\" rel=\"noopener noreferrer\" data-uw-rm-brl=\"PR\" data-uw-original-href=\"\/en-gb\/u\/category\/by-type\/soups-snacks-bars\">collation<\/a> \u00e9quilibr\u00e9e en prot\u00e9ines et en glucides au coucher peut contribuer \u00e0 soutenir la r\u00e9paration musculaire pendant la nuit, mais elle renforcera aussi les r\u00e9serves de glucides pour le lendemain.<sup>1<\/sup><\/p>\n<p>Certains sportifs h\u00e9sitent \u00e0 manger avant d\u2019aller au lit, partant du principe erron\u00e9 que cela nuirait d\u2019une mani\u00e8re ou d\u2019une autre \u00e0 la d\u00e9gradation des graisses corporelles pendant le sommeil et freinerait leurs progr\u00e8s vers une silhouette plus affin\u00e9e. Mais tant que l\u2019\u00e9quilibre calorique est respect\u00e9, un apport suppl\u00e9mentaire de prot\u00e9ines ou de glucides ne devrait pas entra\u00eener de prise de poids. Et pour les sportifs qui cherchent \u00e0 prendre du poids, une collation \u00e9quilibr\u00e9e au coucher est un excellent moment pour glisser un peu de nutrition et de calories en plus.<sup>4<\/sup><\/p>\n<p><i><sup>1<\/sup>Kerksick et al. (2017) J. Int. Soc. Sports Nut, 14:33<\/p>\n<p><sup>2<\/sup>Jager et al. (2017) J Int Soc Sports Nutr, 14: 20<\/p>\n<p><sup>3<\/sup>Trommelen et al. (2016)Nutrients. 8(12):763.<\/p>\n<p><sup>4<\/sup>Aragon et al. (2017) J. Int. Soc. Sports Nut, 14:16<\/p>\n<p><sup>5<\/sup>Institute of Medicine (2005) Food and Nutrition Board.<\/p>\n<p>*Les glucides contribuent \u00e0 la r\u00e9cup\u00e9ration de la fonction musculaire normale (contraction) apr\u00e8s un exercice physique tr\u00e8s intense et\/ou de tr\u00e8s longue dur\u00e9e entra\u00eenant une fatigue musculaire et l\u2019\u00e9puisement des r\u00e9serves de glycog\u00e8ne des muscles squelettiques.<\/p>\n<p>L\u2019effet b\u00e9n\u00e9fique est obtenu par la consommation de glucides, de toutes sources, \u00e0 raison d\u2019un apport total de 4 g par kg de poids corporel, en doses r\u00e9parties, dans les 4 premi\u00e8res heures et au plus tard 6 heures apr\u00e8s un exercice physique tr\u00e8s intense et\/ou de tr\u00e8s longue dur\u00e9e entra\u00eenant une fatigue musculaire et l\u2019\u00e9puisement des r\u00e9serves de glycog\u00e8ne des muscles squelettiques.<\/p>\n<p>**Les prot\u00e9ines contribuent \u00e0 la croissance et au maintien de la masse musculaire.<\/p>\n<p>Les solutions de glucides et d\u2019\u00e9lectrolytes contribuent au maintien des performances d\u2019endurance au cours d\u2019un exercice d\u2019endurance prolong\u00e9.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les bonnes collations au coucher aident les sportifs \u00e0 r\u00e9cup\u00e9rer* et aussi \u00e0 donner le meilleur d\u2019eux-m\u00eames le lendemain.1 La plupart des personnes actives surveillent plut\u00f4t bien leurs apports en nutriments au cours de la journ\u00e9e. Elles planifient leurs repas, leurs collations et ce qu\u2019elles mangeront avant et apr\u00e8s l\u2019entra\u00eenement, pour la r\u00e9cup\u00e9ration.* Mais si [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":6745,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[225],"tags":[],"class_list":["post-7963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition nocturne pour les sportifs - HerbaShape.ch<\/title>\n<meta name=\"description\" content=\"Les bonnes collations au coucher aident les sportifs \u00e0 r\u00e9cup\u00e9rer* et aussi \u00e0 donner le meilleur d\u2019eux-m\u00eames le lendemain.1La plupart des personnes actives\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herbashape.ch\/night-time-nutrition-for-athletes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition nocturne pour les sportifs - 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