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Sport et Jeune pour bien relancer l'organisme

Publié le 31 mai 2018 à 0:15



Article paru pour le site web La Santé dans l'Assiette :

http://www.lasantedanslassiette.com/au-menu/articles/sport-et-jeune.html


C'est le printemps, il fait bon et on voit fleurir dans les parcs et sur les trottoirs les adeptes du running, du yoga, du vélo, bref du sport en général. Peut-être en faites-vous partie. Que vous soyez adepte du sport en compétition ou sportif occasionnel, sachez que pour bien pratiquer votre activité sportive et ne pas vous épuiser, votre corps doit être 'propre'.



Sport et jeûne font bon ménage


Par propre, j'entends libéré de ses toxines. En effet, le sport décrasse. Par la sueur, il permet l'élimination des toxines qui étaient jusque-là maintenues en profondeur. Mais savez-vous que cela demande un gros effort à votre foie ? L'idéal est donc de soulager son travailler en pratiquant un jeûne intermittent. Ce jeûne favorisera votre récupération physique. Moins de courbatures, pas de crampes, pas de fringales, fonte de la masse graisseuse et nettoyage cellulaire.



Que se passe-t-il lors du jeûne ?

Le corps met au repos son sytèmpe digestif, ainsi il économise son énergie de 20 à 25%; énergie que vous récupérerez pour votre activité sportive. Le sang circule mieux dans tout le corps, y compris le cerveau. Ce qui permet une meilleure oxygénation, le sang transportant l'oxygène grâce à l'hémoglobine contenue dans les globules rouges, et une meilleure disponibilité des nutriments. De plus lors du jeûne, le niveau de glucose dans le sang baisse. En réaction le pancréas produit du glucagon et cette hormone envoie le message chimique au corps de puiser dans les réserves de graisse pour les transformer en glucose pour en remonter le niveau. L'ensemble diminuant le stress oxydatif si néfaste...


Et voilà, vous aurez compris comment le jeûne permet la fonte de la masse graisseuse et donc comment il potentialise l'effet amaigrissant du sport. Maintenant, vous vous posez tous la question suivante :



Comment fait-on et est-ce dur à suivre ?


Et bien non, rassurez-vous. Je vous propose de suivre un jeûne intermittent 16/8 : jeûner 16h sur 24. C'est-à-dire de prendre votre dernier repas vers 19h-20 et ne remanger que vers 12h-13h. Comme dit le dicton, qui dort, dîne ! Cela mettra votre organisme au repos avant une activité sportive sans à peine vous en rendre compte ! L'idéal est de suivre ce jeûne 48h avant votre activité physique. La veille mangez normalement mais légèrement ; surtout à base de glucides, légumes et de tisanes et de jus végétaux. Maintenez également vos apports protéiques. Mais surtout ne vous saturez pas en excitants (café, thé, alcool, tabac, sodas), et en sucres et graisses saturées.


Lors de votre jeûne, continuez à bien vous hydrater, au minimum 2L d'eau par jour. L'hydratation est très importante et ne doit en aucun cas être prise à la légère. Elle peut-être complétée avec la prise de jus de légumes et de tisanes. Pas de jus de fruits car le taux de fructose, qui est un sucre, sapperait le travail détoxifiant du jeûne.



Et entre les jeûnes?


Entre les jeûnes, pensez à apporter à votre corps des omégas-3 via les huiles végétales type lin, noix, courge, bourrache, bio bien sûr, ou via les petits poissons gras type sardines et maquereaux. Il n'y a pas de risques de carences sur une période aussi courte. Si vous pratiquez, le jeûne intermittent, vous ne vous en sentirez que mieux.


Jeûnez bien et sportez-vous bien !




Catégories : Alimentation/Nutrition, Hygiène de Vie/Art de Vivre

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