{"id":962,"date":"2021-07-20T10:11:00","date_gmt":"2021-07-20T08:11:00","guid":{"rendered":"http:\/\/reachingsports.fr\/?p=962"},"modified":"2021-07-27T10:23:59","modified_gmt":"2021-07-27T08:23:59","slug":"optimiser-sa-recuperation","status":"publish","type":"post","link":"https:\/\/www.reachingsports.fr\/en\/optimiser-sa-recuperation\/","title":{"rendered":"Optimize your recovery"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"576\" src=\"http:\/\/reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes-1024x576.png\" alt=\"\" class=\"wp-image-963\" srcset=\"https:\/\/www.reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes-1024x576.png 1024w, https:\/\/www.reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes-600x338.png 600w, https:\/\/www.reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes-300x169.png 300w, https:\/\/www.reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes-768x432.png 768w, https:\/\/www.reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes-1536x864.png 1536w, https:\/\/www.reachingsports.fr\/wp-content\/uploads\/2021\/07\/Minimum-5-Fruits-legumes.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Cr\u00e9dit : Coach Mathis<\/figcaption><\/figure>\n\n\n\n<p class=\"has-medium-font-size\"><strong><em>Bien g\u00e9rer le lendemain de match ou d&rsquo;entra\u00eenement<\/em><\/strong><\/p>\n\n\n\n<p>D\u2019apr\u00e8s l\u2019\ud835\ude10\ud835\ude2f\ud835\ude34\ud835\ude35\ud835\ude2a\ud835\ude35\ud835\ude36\ud835\ude35 \ud835\ude25\ud835\ude26 \ud835\ude19\ud835\ude26\ud835\ude24\ud835\ude29\ud835\ude26\ud835\ude33\ud835\ude24\ud835\ude29\ud835\ude26 \ud835\ude25\ud835\ude36 \ud835\ude09\ud835\ude2a\ud835\ude26\ud835\ude2f-\ud835\ude26\u0302\ud835\ude35\ud835\ude33\ud835\ude26 \ud835\ude26\ud835\ude35 \ud835\ude25\ud835\ude26 \ud835\ude2d\ud835\ude22 \ud835\ude2e\ud835\ude26\u0301\ud835\ude25\ud835\ude26\ud835\ude24\ud835\ude2a\ud835\ude2f\ud835\ude26 \ud835\ude26\ud835\ude35 \ud835\ude25\ud835\ude36 \ud835\ude1a\ud835\ude31\ud835\ude30\ud835\ude33\ud835\ude35 \ud835\ude34\ud835\ude22\ud835\ude2f\ud835\ude35\ud835\ude26\u0301 (IRBMS), la r\u00e9cup\u00e9ration est l&rsquo;ensemble des processus mis en \u0153uvre permettant au sportif de retrouver l&rsquo;int\u00e9grit\u00e9 de ses moyens physiques. La r\u00e9cup\u00e9ration est le temps n\u00e9cessaire \u00e0 un sportif apr\u00e8s une performance pour que l&rsquo;organisme retrouve un \u00e9tat compatible avec la reproduction d&rsquo;une performance \u00e9gale.<\/p>\n\n\n\n<p>En clair, la r\u00e9cup\u00e9ration est indispensable dans l\u2019optique de performance que nous appuyons chez Reaching Sports.<\/p>\n\n\n\n<p>Dans cette publication, nous souhaitons vous pr\u00e9senter les 4 aspects majeurs d\u2019une bonne r\u00e9cup\u00e9ration. Bien-s\u00fbr, il y en existe d\u2019autres.<\/p>\n\n\n\n<ul><li>\ud835\ude47\ud835\ude5a\ud835\ude68 \ud835\ude5b\ud835\ude67\ud835\ude6a\ud835\ude5e\ud835\ude69\ud835\ude68 \ud835\ude5a\ud835\ude69 \ud835\ude61\ud835\ude5a\u0301\ud835\ude5c\ud835\ude6a\ud835\ude62\ud835\ude5a\ud835\ude68 \ud83c\udf4f\ud83e\udd66<br>Ce sont des sources majeures de substances antioxydantes : vitamines C et E, carot\u00e8nes, zinc, s\u00e9l\u00e9nium. Ne pas oublier \u00e9galement de manger des f\u00e9culents.<\/li><\/ul>\n\n\n\n<ul><li>\ud835\ude47\ud835\ude5a \ud835\ude68\ud835\ude64\ud835\ude62\ud835\ude62\ud835\ude5a\ud835\ude5e\ud835\ude61 \ud83d\ude34\ud83d\ude34<br>Quand nous dormons, divers processus physiologiques et biochimiques restaurent les dommages caus\u00e9s \u00e0 notre organisme : la peau se r\u00e9pare, les os se renouvellent, les tissus se r\u00e9g\u00e9n\u00e8rent, les toxines s\u2019\u00e9liminent et les muscles se forment. Autrement dit, le sommeil restaure tous les chocs subits pendant l\u2019effort.<\/li><\/ul>\n\n\n\n<ul><li>\ud835\ude47\ud835\ude5a\ud835\ude68 \ud835\ude65\ud835\ude67\ud835\ude64\ud835\ude69\ud835\ude5a\u0301\ud835\ude5e\ud835\ude63\ud835\ude5a\ud835\ude68 \ud83c\udf57\ud83e\udd69<br>Les prot\u00e9ines ont le r\u00f4le d\u2019excellents mat\u00e9riaux de construction, d\u2019entretien et de r\u00e9parations des cellules et des tissus musculaires qui ont \u00e9t\u00e9 sollicit\u00e9es lors de l\u2019effort.<\/li><\/ul>\n\n\n\n<ul><li>\ud835\ude47\u2019\ud835\ude5d\ud835\ude6e\ud835\ude59\ud835\ude67\ud835\ude56\ud835\ude69\ud835\ude56\ud835\ude69\ud835\ude5e\ud835\ude64\ud835\ude63 \ud83d\udca7\ud83d\udca7<br>La pratique de toute activit\u00e9 physique entra\u00eene une perte d&rsquo;eau et de min\u00e9raux (transpiration et utilisation m\u00e9tabolique). On sait aujourd\u2019hui qu\u2019une d\u00e9shydratation, m\u00eame minime, provoque une baisse d\u2019efficacit\u00e9 et peut \u00eatre la cause de contre-performance. Boire un minimum de 2 litres d\u2019eau est indispensable dans un processus de r\u00e9cup\u00e9ration.<\/li><\/ul>\n\n\n\n<p>\ud835\udc72\ud835\udc86\ud835\udc86\ud835\udc91 \ud835\udc91\ud835\udc96\ud835\udc94\ud835\udc89\ud835\udc8a\ud835\udc8f\ud835\udc88 \ud835\udc9a\ud835\udc90\ud835\udc96\ud835\udc93\ud835\udc94\ud835\udc86\ud835\udc8d\ud835\udc87! \ud83d\ude08<\/p>\n\n\n\n<p>&#8211; \ud835\ude3e\ud835\ude64\ud835\ude56\ud835\ude58\ud835\ude5d \ud835\ude48\ud835\ude56\ud835\ude69\ud835\ude5d\ud835\ude5e\ud835\ude68 \ud83d\ude4b\ud83c\udffb\u200d\u2642\ufe0f\ud83c\udfc0<\/p>","protected":false},"excerpt":{"rendered":"<p>Bien g\u00e9rer le lendemain de match ou d&rsquo;entra\u00eenement D\u2019apr\u00e8s l\u2019\ud835\ude10\ud835\ude2f\ud835\ude34\ud835\ude35\ud835\ude2a\ud835\ude35\ud835\ude36\ud835\ude35 \ud835\ude25\ud835\ude26 \ud835\ude19\ud835\ude26\ud835\ude24\ud835\ude29\ud835\ude26\ud835\ude33\ud835\ude24\ud835\ude29\ud835\ude26 \ud835\ude25\ud835\ude36 \ud835\ude09\ud835\ude2a\ud835\ude26\ud835\ude2f-\ud835\ude26\u0302\ud835\ude35\ud835\ude33\ud835\ude26 \ud835\ude26\ud835\ude35 \ud835\ude25\ud835\ude26 \ud835\ude2d\ud835\ude22 \ud835\ude2e\ud835\ude26\u0301\ud835\ude25\ud835\ude26\ud835\ude24\ud835\ude2a\ud835\ude2f\ud835\ude26 \ud835\ude26\ud835\ude35 \ud835\ude25\ud835\ude36 \ud835\ude1a\ud835\ude31\ud835\ude30\ud835\ude33\ud835\ude35 \ud835\ude34\ud835\ude22\ud835\ude2f\ud835\ude35\ud835\ude26\u0301 (IRBMS), la r\u00e9cup\u00e9ration est l&rsquo;ensemble des processus mis en \u0153uvre permettant au sportif de retrouver l&rsquo;int\u00e9grit\u00e9 de ses moyens physiques. La r\u00e9cup\u00e9ration est le temps n\u00e9cessaire \u00e0 un sportif apr\u00e8s une performance pour [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/posts\/962"}],"collection":[{"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/comments?post=962"}],"version-history":[{"count":1,"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/posts\/962\/revisions"}],"predecessor-version":[{"id":964,"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/posts\/962\/revisions\/964"}],"wp:attachment":[{"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/media?parent=962"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/categories?post=962"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.reachingsports.fr\/en\/wp-json\/wp\/v2\/tags?post=962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}