APRES UN EXERCICE SPORTIF : L’étape d’une alimentation saine pour une récupération optimale
Après une séance d’exercice sportif, l’alimentation revêt d’une importance cruciale pour favoriser la récupération musculaire et rétablir l’équilibre énergétique. Toutefois, pour se faire plaisir après le sport, beaucoup se permettent de consommer certains produits non adéquats. Dans le but donc d’optimiser les performances et se sentir au mieux après le sport, il est important de privilégier certains aliments et boissons selon les spécialistes.
Oyéyèmi AGANI
Après avoir parcouru des kilomètres sur les sentiers, le corps mérite une attention particulière pour mieux récupérer. Il est souvent constaté après les activités sportives, des groupes de sport qui se retrouvent autour des boissons pour récupérer l’énergie perdue. D’autre par contre, consomme de l’eau plâtre ou des jus pour mieux se retrouver. Outre cela, certains s’adonnent à la consommation des repas huileux comme la viande du porc ou du mouton. Une pratique qui perdure aujourd’hui et qui n’est souvent pas bonne pour la santé humaine en termes de nutrition.
En effet, l’activité sportive accompagnée d’une bonne alimentation constitue un facteur clé de mode de vie humain qui influence la santé. Une alimentation équilibrée et la pratique régulière d’une activité physique revêtent une importance capitale pour la santé physique, psychique et réduisent considérablement le risque des maladies non transmissibles d’après la nutritionniste diététiste Rébécca Sagbohan. Mais, il est primordial de privilégier les aliments et boissons qui aideront à reconstituer les réserves énergétiques et à restaurer les muscles fatigués.
Selon la nutritionniste, il est essentiel de réhydrater le corps et d’opter pour de l’eau plate ou légèrement enrichie en électrolytes pour compenser les pertes minérales dues à la transpiration. Aussi, « les protéines sont indispensables à la reconstruction musculaire », informe-t-elle. Consommer une source de protéines maigres telle que du poulet, du poisson ou des œufs peut aider les muscles à récupérer et à se renforcer. « Après l’effort, il faut privilégier des glucides complexes comme des céréales complètes, des fruits ou des légumes pour reconstituer les réserves de glycogène et récupérer rapidement », a confié la nutritionniste. D’après son collègue Ifè Kohossi, il est préférable de privilégier la consommation de l’eau de coco au détriment des boissons. En ce sens qu’il permet au corps de récupérer plus facilement après l’effort au niveau musculaire.
En réalité, l’eau de coco contient les cinq électrolytes essentiels au corps humain à savoir : le magnésium, le potassium, le sodium, le calcium et le phosphore. Riche en vitamine C, il est une alternative naturelle et moins sucrée aux boissons énergisantes. Les aliments riches en antioxydants, tels que les fruits rouges, les légumes verts et le thé vert peuvent également aider à réduire l’inflammation et à favoriser la récupération. Pour finir, elle conseille la prise des collations pratiques et nutritives telles que des barres énergétiques, des fruits secs ou des smoothies protéinés pour une récupération rapide et efficace, après le sport.
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