{"id":14329,"date":"2025-11-03T10:00:06","date_gmt":"2025-11-03T09:00:06","guid":{"rendered":"https:\/\/www.joebike.fr\/?p=14329"},"modified":"2025-10-23T12:11:49","modified_gmt":"2025-10-23T10:11:49","slug":"velo-et-alimentation-quoi-manger-avant-pendant-et-apres-une-sortie","status":"publish","type":"post","link":"https:\/\/www.joebike.fr\/en\/velo-et-alimentation-quoi-manger-avant-pendant-et-apres-une-sortie\/","title":{"rendered":"V\u00e9lo et alimentation : quoi manger avant, pendant et apr\u00e8s une sortie ?"},"content":{"rendered":"
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Que ce soit pour aller bosser \u00e0 v\u00e9lo, faire une belle sortie le week-end ou entretenir la forme toute l\u2019ann\u00e9e, l\u2019alimentation joue un r\u00f4le cl\u00e9. Bien se nourrir avant, pendant et apr\u00e8s l\u2019effort aide \u00e0 mieux performer, \u00e0 r\u00e9cup\u00e9rer plus vite et \u00e0 garder le plaisir de p\u00e9daler, m\u00eame quand il fait froid.<\/strong>
Voici les bons r\u00e9flexes pour adapter ton alimentation \u00e0 ta pratique du v\u00e9lo.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Avant la sortie : faire le plein d\u2019\u00e9nergie sans alourdir<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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L\u2019objectif : apporter du carburant \u00e0 tes muscles sans cr\u00e9er d\u2019inconfort digestif.<\/strong><\/p>

2 \u00e0 3 heures avant le d\u00e9part :
<\/span>
Opte pour un repas \u00e9quilibr\u00e9, riche en glucides complexes et pauvre en graisses :<\/p>

  • flocons d\u2019avoine, pain complet, riz ou p\u00e2tes semi-compl\u00e8tes.<\/li>
  • Une source de prot\u00e9ines l\u00e9g\u00e8re (\u0153ufs, yaourt, jambon blanc\u2026).<\/li>
  • Un fruit ou un peu de compote.<\/li><\/ul>

    Exemple simple : un bol de flocons d\u2019avoine avec du lait (ou boisson v\u00e9g\u00e9tale), une banane et quelques amandes.
    Id\u00e9al pour les sorties du matin !<\/p>

    30 minutes avant<\/span> :\u00a0<\/p>

    • Si la sortie dure plus d\u20191 h 30, un petit encas rapide type banane, dattes ou barre \u00e9nerg\u00e9tique est parfait pour \u00e9viter le coup de mou.<\/li><\/ul>

      En hiver, tu peux aussi boire un th\u00e9 chaud ou une boisson l\u00e9g\u00e8rement sucr\u00e9e avant de partir, pour \u00e9viter le froid int\u00e9rieur et t’hydrater.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      Pendant la sortie : rester hydrat\u00e9 et garder le rythme<\/h3>

      M\u00eame quand il ne fait pas chaud, on transpire \u00e0 v\u00e9lo !
      La d\u00e9shydratation peut vite diminuer la performance et la concentration.<\/p>

      Boire r\u00e9guli\u00e8rement :<\/span><\/p>

      • 1 \u00e0 2 gorg\u00e9es toutes les 10\u201315 minutes.<\/li>
      • Alterner entre eau pure et boisson l\u00e9g\u00e8rement sucr\u00e9e (jus coup\u00e9 \u00e0 l\u2019eau, boisson \u00e9nerg\u00e9tique\u2026).<\/li><\/ul>

        Manger sur les longues sorties <\/span>: Au-del\u00e0 de 1 h 30 de p\u00e9dalage, vise 30 \u00e0 60 g de glucides par heure.<\/p>

        Tu peux alterner :<\/p>

        • Fruits secs (abricots, dattes, figues).<\/li>
        • Barres \u00e9nerg\u00e9tiques ou gels.<\/li>
        • Mini sandwich pain complet + miel ou pur\u00e9e d\u2019amande.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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          \n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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          Apr\u00e8s la sortie : bien r\u00e9cup\u00e9rer<\/h3>

          C\u2019est le moment cl\u00e9 pour recharger les batteries et favoriser la r\u00e9cup\u00e9ration musculaire. L\u2019id\u00e9al est de manger dans les 30 minutes \u00e0 1 heure apr\u00e8s l\u2019effort.<\/p>

          Le trio gagnant :\u00a0<\/span><\/p>

          • Glucides pour reconstituer les r\u00e9serves (riz, patates douces, pain complet).<\/li>
          • Prot\u00e9ines pour r\u00e9parer les fibres musculaires (\u0153ufs, poisson, tofu, yaourt).<\/li>
          • Antioxydants pour contrer le stress oxydatif (fruits rouges, agrumes, l\u00e9gumes verts).<\/li><\/ul>

            \ud83e\udd51 Exemple : bol de riz + l\u00e9gumes saut\u00e9s + \u0153uf poch\u00e9 + filet d\u2019huile d\u2019olive (et pourquoi pas un smoothie maison pour compl\u00e9ter ? )<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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            En hiver : adapter son alimentation au froid<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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            Quand les temp\u00e9ratures baissent, ton corps d\u00e9pense plus d\u2019\u00e9nergie pour maintenir la chaleur. R\u00e9sultat : tu br\u00fbles plus de calories, m\u00eame \u00e0 intensit\u00e9 \u00e9gale.<\/p>

            Pense \u00e0 :<\/strong><\/p>

            • Augmenter l\u00e9g\u00e8rement les portions de f\u00e9culents et prot\u00e9ines.<\/li>
            • Boire chaud (tisane, bouillon sal\u00e9) avant et apr\u00e8s la sortie.<\/li>
            • Limiter l\u2019alcool, qui favorise la d\u00e9shydratation et ralentit la r\u00e9cup\u00e9ration.<\/li><\/ul>


              Les soupes riches en l\u00e9gumes, l\u00e9gumineuses et c\u00e9r\u00e9ales sont parfaites pour combiner hydratation, chaleur et nutriments.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

              Que ce soit pour aller bosser \u00e0 v\u00e9lo, faire une belle sortie le week-end ou entretenir la forme toute l\u2019ann\u00e9e, l\u2019alimentation joue un r\u00f4le cl\u00e9. Bien se nourrir avant, pendant et apr\u00e8s l\u2019effort aide \u00e0 mieux performer, \u00e0 r\u00e9cup\u00e9rer plus vite et \u00e0 garder le plaisir de p\u00e9daler, m\u00eame quand il fait froid.Voici les bons […]<\/p>\n","protected":false},"author":1,"featured_media":12299,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"class_list":["post-14329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"\nV\u00e9lo et alimentation : quoi manger avant, pendant et apr\u00e8s une sortie ?<\/title>\n<meta name=\"description\" content=\"D\u00e9couvre comment bien manger avant, pendant et apr\u00e8s une sortie \u00e0 v\u00e9lo. 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