Dans Nutrition de la force, Julien Venesson vous aide à bâtir votre plan alimentaire pour développer votre musculature, grâce à des programmes nutritionnels personnalisés en fonction de votre niveau et de votre morphotype. Dans cette nouvelle édition, il passe aussi en revue les compléments alimentaires du marché destinés aux sportifs et vous conseille sur la façon de les utiliser.
Quelles sont les nouveautés dans cette nouvelle édition de Nutrition de la force ?
Quand j’ai écrit le premier volet de Nutrition de la force, c’était il y a 13 ans déjà ! Depuis, je n’ai jamais arrêté mon travail dans le domaine de la nutrition et ma veille scientifique. La première édition du livre contenait donc des inexactitudes et ne tenait pas compte des toutes dernières recherches. De plus, le domaine des compléments alimentaires a fortement évolué en 10 ans, avec l’arrivée de nouveaux ingrédients novateurs pour la performance et la santé et un accroissement significatif du nombre d’études sur ces composés naturels et leur impact sur les performances.
Cette nouvelle édition est donc enrichie et augmentée. Voici principalement ce qu’il y a de nouveau dans cette édition :
- Nouvelles données sur les besoins en protéines, glucides et lipides pour les sports de force
- Nouvelles données sur l’équilibre acide-base et son impact
- Nouvelles informations sur le concept d’index glycémique
- Ajout d’informations sur les édulcorants, les régimes intermittents, l’alimentation sans gluten, l’alimentation bio, le rôle des types de cuisson
- Nouvelles découvertes sur le rôle des polyphénols pour les sports de force
- Nouvelles découvertes sur le rôle surprenant de la leptine dans la prise de masse musculaire
- Précisions sur les fibres musculaires et leurs propriétés
- Mise à jour des informations sur les vitamines, minéraux et oligoéléments
- Ajout de précisions pour mieux réussir sa sèche et son régime cétogène
- Ajout de précisions pour les anomalies des analyses médicales chez le sportif
- Mise à jour du protocole anti-tendinites
- Nouvelles données sur la nutrition autour de l’entraînement
- Grosse mise à jour du chapitre des compléments alimentaires pour sportifs (ajout des nouveaux ingrédients et des nouveaux résultats de recherche)
- Ajout de plusieurs programmes de supplémentation personnalisée en fonction du niveau de chacun
Lire : Le petit déjeuner de Julien Venesson
Pourquoi distinguer plusieurs types nutritionnels dans le livre ?
Bien que nous soyons tous des êtres humains, il existe de nombreuses données qui indiquent que nos organismes peuvent fonctionner de façon très différente. Par exemple, près de 50 % des personnes ont une mutation d’une enzyme appelée dihydrofolate réductase (DHFR) qui rend difficile l’activation de la vitamine B9 dans leur organisme.
Ces différences génétiques existent aussi en ce qui concerne nos capacités physiques. Ce sont ces différences qui expliquent pourquoi tout le monde ne peut pas devenir champion olympique, même avec énormément d’entraînement. En ce qui concerne les sports de force et la nutrition, nous disposons d’un certain nombre de travaux qui montrent que la répartition du type de fibres musculaires dans nos muscles a un impact sur nos performances mais aussi sur la façon dont nous utilisons l’énergie fournie par nos aliments.
À partir de ces données, j’ai créé un typage simple pour permettre à chacun d’optimiser ses apports nutritionnels en fonction de son phénotype. Cette classification permet aussi de comprendre pourquoi certaines personnes se sentent beaucoup mieux et progressent plus vite avec une alimentation riche en glucides alors que, pour d’autres, c’est une alimentation riche en lipides qui a ces effets.
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