{"id":95,"date":"2016-10-24T11:52:39","date_gmt":"2016-10-24T09:52:39","guid":{"rendered":"http:\/\/www.fitnition.fr?p=95"},"modified":"2016-10-24T14:25:44","modified_gmt":"2016-10-24T12:25:44","slug":"les-glucides-en-musculation","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/","title":{"rendered":"Les glucides en musculation"},"content":{"rendered":"<p style=\"text-align: justify;\">Les glucides, sucres ou hydrates de carbone sont <strong>l\u2019un des principaux macronutriments de notre alimentation<\/strong>. Ils sont la <strong>principale source d\u2019\u00e9nergie utilis\u00e9e par notre organisme<\/strong>. Il est donc crucial de conna\u00eetre ses apports en glucides mais aussi quelles sources de glucides sont \u00e0 privil\u00e9gier.<\/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\/24\/les-glucides-en-musculation\/#Les_glucides_pourquoi_Petit_approfondissement\" >Les glucides, pourquoi? Petit approfondissement<\/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\/24\/les-glucides-en-musculation\/#Comment_notre_corps_utilise_les_glucides\" >Comment notre corps utilise les glucides<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Quelle_quantite_de_glucides_consommer\" >Quelle quantit\u00e9 de glucides consommer\u00a0?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Les_bons_glucides_un_choix_crucial\" >Les bons glucides, un choix crucial\u00a0!<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Comprendre_le_role_de_linsuline\" >Comprendre le r\u00f4le de l\u2019insuline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Selectionner_ses_glucides_grace_a_lindice_glycemique\" >S\u00e9lectionner ses glucides gr\u00e2ce \u00e0 l\u2019indice glyc\u00e9mique<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Quelques_exemples_dindice_glycemique\" >Quelques exemples d\u2019indice glyc\u00e9mique\u00a0:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Les_IG_bas_pour_de_meilleures_performances\" >Les IG bas pour de meilleures performances<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#Conclusion\" >Conclusion\u00a0:<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Les_glucides_pourquoi_Petit_approfondissement\"><\/span><span style=\"text-decoration: underline;\">Les glucides, pourquoi? Petit approfondissement<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Les prot\u00e9ines vont construire vos muscles et les glucides vont leur apporter l\u2019\u00e9nergie dont ils ont besoin pour fonctionner.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-108 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/hydrates-de-carbone.jpg\"\" alt=\"hydrates-de-carbone\" width=\"564\" height=\"263\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/hydrates-de-carbone.jpg 609w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/hydrates-de-carbone-300x140.jpg 300w\" sizes=\"auto, (max-width: 564px) 100vw, 564px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Comment_notre_corps_utilise_les_glucides\"><\/span>Comment notre corps utilise les glucides<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Apr\u00e8s leur absorption, ils vont \u00eatre dig\u00e9r\u00e9s plus moins rapidement puis ils vont \u00eatre transport\u00e9s par le sang vers le foie. Si la quantit\u00e9 de glucose (sucre) dans le sang est sup\u00e9rieure aux besoins des cellules, le surplus va alors \u00eatre <strong>stock\u00e9 dans le foie et les muscles sous forme de glycog\u00e8ne<\/strong>. C\u2019est l\u00e0 que <strong>les r\u00e9serves \u00e9nerg\u00e9tiques se constituent.<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>Mais attention, ses r\u00e9serves sont limit\u00e9es<\/strong>. Ce sont les muscles qui vont stocker le plus de glycog\u00e8ne (glycog\u00e8ne musculaire) environ 70% des r\u00e9serves et le reste pour le foie (glycog\u00e8ne h\u00e9patique) avec 30% des r\u00e9serves. Lorsque vos r\u00e9serves de glycog\u00e8ne sont compl\u00e8tes, <strong>le surplus de glucose va alors \u00eatre transform\u00e9 par le foie en acide gras <\/strong>puis transport\u00e9 vers les tissus adipeux pour former ses bourrelets qu\u2019on aime tant.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Quelle_quantite_de_glucides_consommer\"><\/span><span style=\"text-decoration: underline;\">Quelle quantit\u00e9 de glucides consommer\u00a0?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">Dans notre alimentation occidentale, les glucides repr\u00e9sentent environ 50% de nos apports \u00e9nerg\u00e9tiques quotidiens, le reste \u00e9tant apport\u00e9s par les prot\u00e9ines 30% et les lipides 20%. Mais ses chiffres sont \u00e0 mod\u00e9rer suivant le programme nutritionnel adapt\u00e9 \u00e0 vos objectifs.<\/p>\n<p style=\"text-align: justify;\">Il est difficile d\u2019\u00e9tablir un apport d\u2019hydrates de carbone qui serait une g\u00e9n\u00e9ralit\u00e9. En effet, <strong>l\u2019apport journalier va d\u00e9pendre de ses besoins et de ses objectifs<\/strong>. Une personne en surpoids ayant un mode de vie s\u00e9dentaire et souhaitant perdre de la masse grasse n\u2019aura pas les m\u00eames besoins en glucides qu\u2019une autre personne de silhouette fine souhaitant prendre de la masse. Toutefois, on peut raisonnablement estimer <strong>une fourchette allant de 2 \u00e0 4g\/Kg de masse corporelle.<\/strong><\/p>\n<p style=\"text-align: justify;\">Dans un r\u00e9gime alimentaire adapt\u00e9 \u00e0 la musculation, les glucides vont \u00eatre la principale variable d\u2019ajustement entre votre p\u00e9riode de prise de masse (r\u00e9gime hypercalorique) et de s\u00e8che (r\u00e9gime hypocalorique).<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Les_bons_glucides_un_choix_crucial\"><\/span><span style=\"text-decoration: underline;\">Les bons glucides, un choix crucial\u00a0!<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">Les glucides nous fournissent de l\u2019\u00e9nergie, mais vous vous doutez bien qu\u2019ils n\u2019ont pas tous la m\u00eame qualit\u00e9. Entre 100g de bonbons et 100g de riz, il faudrait bien s\u00fbr choisir le riz. Mais pourquoi\u00a0?<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-99 size-full\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/distributeurs-de-c\u00e9r\u00e9ales.jpg\"\" alt=\"distributeurs-de-cereales\" width=\"424\" height=\"279\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/distributeurs-de-c\u00e9r\u00e9ales.jpg 424w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/distributeurs-de-c\u00e9r\u00e9ales-300x197.jpg 300w\" sizes=\"auto, (max-width: 424px) 100vw, 424px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Comprendre_le_role_de_linsuline\"><\/span>Comprendre le r\u00f4le de l\u2019insuline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Apr\u00e8s un repas, <strong>le taux de glucose dans le sang<\/strong> (glyc\u00e9mie) augmente en fonction de la <strong>quantit\u00e9 de glucide consomm\u00e9e<\/strong> mais aussi en fonction de la <strong>rapidit\u00e9 avec laquelle l\u2019organisme utilise le sucre<\/strong> qui arrive dans le sang. <strong>Le pancr\u00e9as ajuste alors sa s\u00e9cr\u00e9tion d\u2019insuline<\/strong> en fonction du taux de glucose dans le sang.<strong> Plus la glyc\u00e9mie est \u00e9lev\u00e9e plus le pancr\u00e9as envoie de l\u2019insuline dans le sang pour baisser la glyc\u00e9mie.<\/strong> Mais \u00e0 force de solliciter la \u00ab\u00a0pompe \u00e0 insuline\u00a0\u00bb, vous risquez de rendre votre <strong>organisme r\u00e9sistant \u00e0 l\u2019insuline<\/strong> et donc de d\u00e9velopper un <strong>diab\u00e8te de type 2.<\/strong><\/p>\n<p style=\"text-align: justify;\">Il est donc important de favoriser dans votre alimentation les glucides qui produisent une augmentation lente et faible de la glyc\u00e9mie. C\u2019est l\u00e0 que l\u2019indice glyc\u00e9mique entre en jeu.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Selectionner_ses_glucides_grace_a_lindice_glycemique\"><\/span>S\u00e9lectionner ses glucides gr\u00e2ce \u00e0 l\u2019indice glyc\u00e9mique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">La notion d\u2019indice glyc\u00e9mique (IG) est importante dans le choix de ses glucides. <strong>L\u2019IG va mesurer la vitesse avec laquelle un aliment va faire augmenter le taux de sucre dans le sang.\u00a0 <\/strong>Il est donc plus judicieux de privil\u00e9gier les aliments ayant un IG bas ou mod\u00e9r\u00e9.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-103 size-full aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/taux-indice-glyc\u00e9miques.jpg\"\" alt=\"taux-indice-glycemiques\" width=\"498\" height=\"23\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/taux-indice-glyc\u00e9miques.jpg 498w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/taux-indice-glyc\u00e9miques-300x14.jpg 300w\" sizes=\"auto, (max-width: 498px) 100vw, 498px\" \/><\/p>\n<p style=\"text-align: justify;\">Vous vous demandez comment conna\u00eetre l\u2019IG d\u2019un aliment\u00a0? Vous pouvez soit vous r\u00e9f\u00e9rer \u00e0 un tableau qui recense l\u2019IG des d\u2019aliments que nous consommons. Il en existe des tr\u00e8s complet sur le net, demandez \u00e0 Google.<\/p>\n<p style=\"text-align: justify;\">Mais avec un peu de bon sens il vous est facilement possible d\u2019<strong>\u00e9carter les mauvais glucides de votre alimentation.<\/strong> En r\u00e8gle g\u00e9n\u00e9rale, <strong>tous les produits issus de pr\u00e9parations industrielles et qui ont \u00e9t\u00e9 transform\u00e9, ont un IG \u00e9lev\u00e9.<\/strong> Privil\u00e9giez les produits qui ont subi le moins de transformation possible, comme les farines compl\u00e8te (p\u00e2tes compl\u00e8te, riz complet, pain complet, c\u00e9r\u00e9ales compl\u00e8tes).<\/p>\n<p style=\"text-align: justify;\">De m\u00eame, les l\u00e9gumineuses (haricots, lentilles, pois, etc) sont de tr\u00e8s bonnes sources de glucides et par ailleurs de prot\u00e9ines, pensez \u00e0 les inclure dans vos repas.<\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Quelques_exemples_dindice_glycemique\"><\/span>Quelques exemples d\u2019indice glyc\u00e9mique\u00a0:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\">Voici un tableau vous permettant de conna\u00eetre l\u2019indice glyc\u00e9mique de quelques aliments du quotidien.<\/p>\n<p style=\"text-align: justify;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-106 size-full aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/tableau-indices-glyc\u00e9mique_1.jpg\"\" alt=\"tableau-indices-glycemique\" width=\"610\" height=\"223\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/tableau-indices-glyc\u00e9mique_1.jpg 610w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/tableau-indices-glyc\u00e9mique_1-300x110.jpg 300w\" sizes=\"auto, (max-width: 610px) 100vw, 610px\" \/><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Les_IG_bas_pour_de_meilleures_performances\"><\/span>Les IG bas pour de meilleures performances<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Comme nous l\u2019avons vu pr\u00e9c\u00e9demment, les sucres \u00e0 IG Haut sont plus favorablement stock\u00e9s sous forme de graisses. \u00c9tant donn\u00e9 que l\u2019arriv\u00e9e de ses glucides dans le sang est tr\u00e8s rapide, l\u2019organisme n\u2019a pas le temps de tous les utiliser et va donc plus les m\u00e9taboliser sous forme de graisse.<\/p>\n<p style=\"text-align: justify;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-113\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/diff\u00e9rents-glucides-300x225.jpg\"\" alt=\"differents-glucides\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/diff\u00e9rents-glucides-300x225.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/diff\u00e9rents-glucides.jpg 308w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-114\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/meilleures-performances.jpg\"\" alt=\"meilleures-performances\" width=\"223\" height=\"225\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/meilleures-performances.jpg 289w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/meilleures-performances-150x150.jpg 150w\" sizes=\"auto, (max-width: 223px) 100vw, 223px\" \/><\/p>\n<p style=\"text-align: left;\">Vous aurez donc compris qu\u2019en plus de m\u00e9nager votre pancr\u00e9as et votre foie, <strong>les hydrates de carbone \u00e0 \u00a0faible IG auront une plus grande facilit\u00e9 \u00e0 \u00eatre stock\u00e9 sous forme de glycog\u00e8ne.<\/strong> En favorisant les aliments \u00e0 IG faible vous maximisez les chances que <strong>vos muscles atteignent le maximum de leur potentiel \u00e9nerg\u00e9tique<\/strong>.<\/p>\n<h1 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion\u00a0:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">Comme nous avons pu le voir, <strong>les glucides fournissent \u00e0 nos muscles l\u2019\u00e9nergie m\u00e9canique<\/strong> dont ils ont besoin au cours de l\u2019effort. Il faut donc veiller \u00e0 ce que les muscles aient un <strong>apport suffisant et de qualit\u00e9 pour optimiser vos entra\u00eenements.<\/strong><\/p>\n<p style=\"text-align: justify;\">Que ce soit pour\u00a0de meilleures performances ou simplement pour une meilleure sant\u00e9,<strong> il est capital de\u00a0contr\u00f4ler\u00a0\u00e0 la qualit\u00e9 des glucides que vous consommez.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les glucides, sucres ou hydrates de carbone sont l\u2019un des principaux macronutriments de notre alimentation. Ils sont la principale source d\u2019\u00e9nergie utilis\u00e9e par notre organisme. Il est donc crucial de conna\u00eetre ses apports en glucides mais aussi quelles sources de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":97,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[15,11,13,14,16,9,12],"class_list":["post-95","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-entrainement","tag-glucides","tag-hydrates-de-carbone","tag-indice-glycemique","tag-insuline","tag-musculation","tag-sucres"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les glucides en musculation - Fitnition<\/title>\n<meta name=\"description\" content=\"Les glucides sont la principale source d&#039;\u00e9nergie de nos muscles. Il est donc primordial de savoir quels sont les bons glucides et pourquoi les consommer.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les glucides en musculation - Fitnition\" \/>\n<meta property=\"og:description\" content=\"Les glucides sont la principale source d&#039;\u00e9nergie de nos muscles. Il est donc primordial de savoir quels sont les bons glucides et pourquoi les consommer.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitnition - Blog Musculation, Fitness et Nutrition\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitnition\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-24T09:52:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-24T12:25:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/glucides.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"519\" \/>\n\t<meta property=\"og:image:height\" content=\"335\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Antony Calderon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitnition1\" \/>\n<meta name=\"twitter:site\" content=\"@fitnition1\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Antony Calderon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/\"},\"author\":{\"name\":\"Antony Calderon\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/person\\\/121c40598fc8bd1b0b3c7a13576f598f\"},\"headline\":\"Les glucides en musculation\",\"datePublished\":\"2016-10-24T09:52:39+00:00\",\"dateModified\":\"2016-10-24T12:25:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/\"},\"wordCount\":484,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/10\\\/glucides.jpg\",\"keywords\":[\"entra\u00eenement\",\"glucides\",\"hydrates de carbone\",\"indice glyc\u00e9mique\",\"insuline\",\"musculation\",\"sucres\"],\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/\",\"name\":\"Les glucides en musculation - Fitnition\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/10\\\/glucides.jpg\",\"datePublished\":\"2016-10-24T09:52:39+00:00\",\"dateModified\":\"2016-10-24T12:25:44+00:00\",\"description\":\"Les glucides sont la principale source d'\u00e9nergie de nos muscles. Il est donc primordial de savoir quels sont les bons glucides et pourquoi les consommer.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/10\\\/glucides.jpg\",\"contentUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/10\\\/glucides.jpg\",\"width\":519,\"height\":335,\"caption\":\"diff\u00e9rents glucides\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2016\\\/10\\\/24\\\/les-glucides-en-musculation\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\\\/\\\/www.fitnition.fr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/category\\\/nutrition\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Les glucides en musculation\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#website\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/\",\"name\":\"Fitnition - Blog Musculation, Fitness et Nutrition\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.fitnition.fr\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\",\"name\":\"Fitnition - Blog Musculation, Fitness et Nutrition\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"http:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/11\\\/cropped-Logo_Fitnition1-2.jpg\",\"contentUrl\":\"http:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2016\\\/11\\\/cropped-Logo_Fitnition1-2.jpg\",\"width\":512,\"height\":512,\"caption\":\"Fitnition - Blog Musculation, Fitness et Nutrition\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/fitnition\\\/\",\"https:\\\/\\\/x.com\\\/fitnition1\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/person\\\/121c40598fc8bd1b0b3c7a13576f598f\",\"name\":\"Antony Calderon\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g\",\"caption\":\"Antony Calderon\"},\"sameAs\":[\"http:\\\/\\\/www.fitnition.fr\"],\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/author\\\/antony\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Les glucides en musculation - Fitnition","description":"Les glucides sont la principale source d'\u00e9nergie de nos muscles. Il est donc primordial de savoir quels sont les bons glucides et pourquoi les consommer.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/","og_locale":"fr_FR","og_type":"article","og_title":"Les glucides en musculation - Fitnition","og_description":"Les glucides sont la principale source d'\u00e9nergie de nos muscles. Il est donc primordial de savoir quels sont les bons glucides et pourquoi les consommer.","og_url":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/","og_site_name":"Fitnition - Blog Musculation, Fitness et Nutrition","article_publisher":"https:\/\/www.facebook.com\/fitnition\/","article_published_time":"2016-10-24T09:52:39+00:00","article_modified_time":"2016-10-24T12:25:44+00:00","og_image":[{"width":519,"height":335,"url":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/glucides.jpg","type":"image\/jpeg"}],"author":"Antony Calderon","twitter_card":"summary_large_image","twitter_creator":"@fitnition1","twitter_site":"@fitnition1","twitter_misc":{"\u00c9crit par":"Antony Calderon","Dur\u00e9e de lecture estim\u00e9e":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#article","isPartOf":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/"},"author":{"name":"Antony Calderon","@id":"https:\/\/www.fitnition.fr\/#\/schema\/person\/121c40598fc8bd1b0b3c7a13576f598f"},"headline":"Les glucides en musculation","datePublished":"2016-10-24T09:52:39+00:00","dateModified":"2016-10-24T12:25:44+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/"},"wordCount":484,"commentCount":2,"publisher":{"@id":"https:\/\/www.fitnition.fr\/#organization"},"image":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/glucides.jpg","keywords":["entra\u00eenement","glucides","hydrates de carbone","indice glyc\u00e9mique","insuline","musculation","sucres"],"articleSection":["Nutrition"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/","url":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/","name":"Les glucides en musculation - Fitnition","isPartOf":{"@id":"https:\/\/www.fitnition.fr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#primaryimage"},"image":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/glucides.jpg","datePublished":"2016-10-24T09:52:39+00:00","dateModified":"2016-10-24T12:25:44+00:00","description":"Les glucides sont la principale source d'\u00e9nergie de nos muscles. Il est donc primordial de savoir quels sont les bons glucides et pourquoi les consommer.","breadcrumb":{"@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/"]}]},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#primaryimage","url":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/glucides.jpg","contentUrl":"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/glucides.jpg","width":519,"height":335,"caption":"diff\u00e9rents glucides"},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/www.fitnition.fr\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/www.fitnition.fr\/index.php\/category\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Les glucides en musculation"}]},{"@type":"WebSite","@id":"https:\/\/www.fitnition.fr\/#website","url":"https:\/\/www.fitnition.fr\/","name":"Fitnition - Blog Musculation, Fitness et Nutrition","description":"","publisher":{"@id":"https:\/\/www.fitnition.fr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitnition.fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/www.fitnition.fr\/#organization","name":"Fitnition - Blog Musculation, Fitness et Nutrition","url":"https:\/\/www.fitnition.fr\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.fitnition.fr\/#\/schema\/logo\/image\/","url":"http:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/cropped-Logo_Fitnition1-2.jpg","contentUrl":"http:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/cropped-Logo_Fitnition1-2.jpg","width":512,"height":512,"caption":"Fitnition - Blog Musculation, Fitness et Nutrition"},"image":{"@id":"https:\/\/www.fitnition.fr\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/fitnition\/","https:\/\/x.com\/fitnition1"]},{"@type":"Person","@id":"https:\/\/www.fitnition.fr\/#\/schema\/person\/121c40598fc8bd1b0b3c7a13576f598f","name":"Antony Calderon","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/secure.gravatar.com\/avatar\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/265dddf5eb716166dc7594d35b7d9a2e3bd9bbbcc70b0a02e5f5a17c8d713ac3?s=96&d=mm&r=g","caption":"Antony Calderon"},"sameAs":["http:\/\/www.fitnition.fr"],"url":"https:\/\/www.fitnition.fr\/index.php\/author\/antony\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts\/95","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/comments?post=95"}],"version-history":[{"count":12,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts\/95\/revisions"}],"predecessor-version":[{"id":111,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/posts\/95\/revisions\/111"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/media\/97"}],"wp:attachment":[{"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/media?parent=95"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/categories?post=95"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnition.fr\/index.php\/wp-json\/wp\/v2\/tags?post=95"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}