{"id":77,"date":"2016-10-20T14:51:57","date_gmt":"2016-10-20T12:51:57","guid":{"rendered":"http:\/\/www.fitnition.fr?p=77"},"modified":"2017-02-22T15:43:28","modified_gmt":"2017-02-22T14:43:28","slug":"importance-proteines-musculation","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/","title":{"rendered":"L&rsquo;importance des prot\u00e9ines en musculation"},"content":{"rendered":"<p>L<strong>es prot\u00e9ines sont un ensemble d\u2019acides amin\u00e9s<\/strong> qui sont les <strong>fondements de la construction de notre organisme<\/strong>. Elles ont donc un r\u00f4le primordial dans la construction musculaire. Il est alors capital pour un pratiquant de musculation de <strong>conna\u00eetre l\u2019apport optimal en prot\u00e9ines<\/strong> pour pouvoir prendre du muscle et progresser.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/#Combien_de_proteines_consommer_par_jour\" >Combien de prot\u00e9ines consommer par jour ?<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/#Repartition_des_apports_en_proteines_sur_une_journee\" >R\u00e9partition des apports en prot\u00e9ines sur une journ\u00e9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/#Ou_trouver_des_proteines_de_qualite\" >O\u00f9 trouver des prot\u00e9ines de qualit\u00e9\u00a0?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/#Acides_Amines_Essentiel_daminogramme_et_de_Valeur_Biologique\" >Acides Amin\u00e9s Essentiel, d\u2019aminogramme et de Valeur Biologique<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/#Conclusion\" >Conclusion :<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Combien_de_proteines_consommer_par_jour\"><\/span>Combien de prot\u00e9ines consommer par jour ?<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>La quantit\u00e9 de prot\u00e9ines que doit consommer un individu d\u00e9pend de plusieurs facteurs et notamment de son activit\u00e9 physique. Une personne s\u00e9dentaire n\u2019ayant pas d\u2019activit\u00e9 sportive et effectuant un travail de bureau aura donc un besoin en prot\u00e9ines beaucoup plus faible qu\u2019un pratiquant assidu de musculation\u00a0 qui s\u2019entraine cinq \u00e0 six fois dans la semaine.<\/p>\n<p>Les \u00e9tudes ont montr\u00e9 que <strong>pour un individu s\u00e9dentaire<\/strong>, l\u2019apport journalier recommand\u00e9 en prot\u00e9ines tourne autour de <strong>0,8g\/Kg de masse corporelle<\/strong>. C\u2019est-\u00e0-dire qu\u2019un homme d\u2019environ 70Kg doit id\u00e9alement consommer environ\u00a0: 0,8*70 = 56g de prot\u00e9ines r\u00e9parties sur sa journ\u00e9e.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-86 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/quantit\u00e9-de-prot\u00e9ine-300x265.jpg\"\" alt=\"quantite-de-proteine\" width=\"300\" height=\"265\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/quantit\u00e9-de-prot\u00e9ine-300x265.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/quantit\u00e9-de-prot\u00e9ine.jpg 426w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Concernant <strong>les sportifs et plus pr\u00e9cis\u00e9ment en musculation<\/strong>, l\u2019apport en prot\u00e9ines doit \u00eatre plus \u00e9lev\u00e9 afin de <strong>favoriser au maximum la prise de masse musculaire<\/strong>. En effet, il est recommand\u00e9 d\u2019en consommer par jour, <strong>environ 2g\/Kg de masse corporelle<\/strong>. Sachant que ce chiffre peut m\u00eame monter jusqu\u2019\u00e0 2,2g\/Kg de masse corporelle.<\/p>\n<p>En respectant ces apports journaliers, un pratiquant de 70 Kg devra alors consommer jusqu\u2019\u00e0 154 g de prot\u00e9ines au cours de sa journ\u00e9e.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Repartition_des_apports_en_proteines_sur_une_journee\"><\/span>R\u00e9partition des apports en prot\u00e9ines sur une journ\u00e9e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Une fois que l\u2019on conna\u00eet son apport en prot\u00e9ines journalier,\u00a0 il est important de savoir quand fournir \u00e0 son corps sa ration protidique journali\u00e8re.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29 size-medium\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/alimentation-musculation-300x130.jpg\"\" alt=\"alimentation-musculation\" width=\"300\" height=\"130\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/alimentation-musculation-300x130.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/alimentation-musculation.jpg 467w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>Le corps stock les glucides et les lipides mais pas les prot\u00e9ines<\/strong>. Il faudra donc privil\u00e9gier un <strong>apport en prot\u00e9ines r\u00e9gulier tout au long de la journ\u00e9e<\/strong>. \u00a0C\u2019est pourquoi la plupart des bodybuilders prennent 5 \u00e0 6 repas par jour. Cela permet de <strong>faciliter la digestion en \u00e9vitant de se gaver<\/strong> sur deux ou trois repas. Mais surtout de <strong>fournir \u00e0 l\u2019organisme un flux continue de prot\u00e9ines<\/strong> afin que les muscles aient de quoi se \u00ab\u00a0nourrir\u00a0\u00bb toute la journ\u00e9e et favoriser la (re-) construction musculaire.<\/p>\n<p>Par exemple, pour un individu de 75Kg qui devra donc avoir un apport en prot\u00e9ine journalier de 150g. L\u2019id\u00e9al serait donc de <strong>r\u00e9partir cette quantit\u00e9 de prot\u00e9ines sur cinq \u00e0 six repas<\/strong>, avec environ 25 \u00e0 30g de prot\u00e9ines \u00e0 chaque repas ou collation.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ou_trouver_des_proteines_de_qualite\"><\/span>O\u00f9 trouver des prot\u00e9ines de qualit\u00e9\u00a0?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Consommer des prot\u00e9ines en quantit\u00e9 suffisante est une bonne base pour optimiser la prise de muscle. Les aliments sources de prot\u00e9ines sont nombreux, d&rsquo;<strong>origines animales<\/strong> comme la viande, le poisson, les produits laitiers et les \u0153ufs mais aussi d&rsquo;<strong>origines v\u00e9g\u00e9tales<\/strong> comme les c\u00e9r\u00e9ales, les l\u00e9gumineuses (poids, haricots, lentilles) et les ol\u00e9agineux (noix, amandes).<\/p>\n<p>Mais il est\u00a0<strong>important de varier ses sources de prot\u00e9ines<\/strong>, car tous les aliments ne contiennent pas les m\u00eames acides amin\u00e9s, et n\u2019ont donc pas la m\u00eame incidence sur l&rsquo;organisme et la prise de muscle.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Acides_Amines_Essentiel_daminogramme_et_de_Valeur_Biologique\"><\/span>Acides Amin\u00e9s Essentiel, d\u2019aminogramme et de Valeur Biologique<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Comme nous l\u2019avons vu plus haut, <strong>les prot\u00e9ines sont un assemblage d\u2019acides amin\u00e9s<\/strong>. N\u00e9anmoins, il faut noter que <strong>tous les acides amin\u00e9s\u00a0 n\u2019ont pas la m\u00eame importance<\/strong> dans le processus d\u2019anabolisme musculaire (construction de tissus musculaire). C\u2019est l\u00e0 que la notion <strong>d\u2019acides amin\u00e9s essentiels <\/strong>(AAE) \u00e0 son importance. Les AAE sont des <strong>acides amin\u00e9s que le corps n\u2019est pas en mesure de produire tout seul.<\/strong>\u00a0Il est alors n\u00e9cessaire de lui en apporter par l\u2019alimentation solide ou via des compl\u00e9ments alimentaires.<\/p>\n<p><strong>La teneur en acides amin\u00e9 d\u2019un aliment est indiqu\u00e9e dans son aminogramme<\/strong>. En d\u2019autres termes, le tableau qui va r\u00e9f\u00e9rencer toutes les acides amin\u00e9s pr\u00e9sents dans l\u2019aliment. <strong>Plus l\u2019aminogramme va \u00eatre complet, \u00a0et riche en AAE plus l\u2019aliment va \u00eatre int\u00e9ressant \u00e0 consommer<\/strong>. Il faut donc veiller \u00e0 varier les sources de prot\u00e9ines pour \u00e9viter les carences de certains AAE.<\/p>\n<p>La notion de <strong>Valeur Biologique<\/strong> est peut-\u00eatre la plus importante pour qualifier la qualit\u00e9 d\u2019une prot\u00e9ine. En effet, elle va d\u00e9terminer <strong>l\u2019efficacit\u00e9 avec laquelle une prot\u00e9ine alimentaire va \u00eatre assimil\u00e9e et utilis\u00e9e par l\u2019organisme.<\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-80 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/prot\u00e9ines-animales-300x224.jpg\"\" alt=\"proteines-animales\" width=\"300\" height=\"224\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/prot\u00e9ines-animales-300x224.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/prot\u00e9ines-animales.jpg 464w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <\/strong><\/p>\n<p>Les <strong>prot\u00e9ines d\u2019origine animale<\/strong> contiennent plus d\u2019acides amin\u00e9s essentiels, elles <strong>participeront mieux \u00e0 l\u2019anabolisme musculaire<\/strong> que les prot\u00e9ines v\u00e9g\u00e9tales.<\/p>\n<table style=\"height: 445px;\" width=\"644\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" width=\"302\"><strong>Aliments<\/strong><\/td>\n<td style=\"text-align: center;\" width=\"302\"><strong>Valeur Biologique<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Isolat de Whey proteine<\/td>\n<td style=\"text-align: center;\" width=\"302\">104<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Whey proteine<\/td>\n<td style=\"text-align: center;\" width=\"302\">104<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">\u0152uf entier<\/td>\n<td style=\"text-align: center;\" width=\"302\">100<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Lait de vache<\/td>\n<td style=\"text-align: center;\" width=\"302\">91<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Blanc d\u2019\u0153uf<\/td>\n<td style=\"text-align: center;\" width=\"302\">88<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Poisson<\/td>\n<td style=\"text-align: center;\" width=\"302\">83<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">B\u0153uf<\/td>\n<td style=\"text-align: center;\" width=\"302\">80<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Poulet<\/td>\n<td style=\"text-align: center;\" width=\"302\">79<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Cas\u00e9ine<\/td>\n<td style=\"text-align: center;\" width=\"302\">77<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Soja<\/td>\n<td style=\"text-align: center;\" width=\"302\">74<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Riz<\/td>\n<td style=\"text-align: center;\" width=\"302\">59<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\" width=\"302\">Pain<\/td>\n<td style=\"text-align: center;\" width=\"302\">50<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion :<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Il est donc fondamental de <strong>conna\u00eetre son apport protidique journalier<\/strong> pour optimiser sa croissance musculaire. De m\u00eame, il est aussi important de <strong>savoir planifier dans son alimentation<\/strong> cet apport de prot\u00e9ines. L&rsquo;objectif est de <strong>fournir \u00e0 l&rsquo;organisme un apport continue en prot\u00e9ines de qualit\u00e9s.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les prot\u00e9ines sont un ensemble d\u2019acides amin\u00e9s qui sont les fondements de la construction de notre organisme. Elles ont donc un r\u00f4le primordial dans la construction musculaire. Il est alors capital pour un pratiquant de musculation de conna\u00eetre l\u2019apport optimal [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":84,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[10,9,7,8],"class_list":["post-77","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-alimentation","tag-musculation","tag-nutrition","tag-proteines"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>L&#039;importance des prot\u00e9ines en musculation - Fitnition<\/title>\n<meta name=\"description\" content=\"Les prot\u00e9ines sont le principal constituant des muscles. 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