{"id":10068,"date":"2019-08-01T00:03:28","date_gmt":"2019-07-31T22:03:28","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=10068"},"modified":"2025-05-15T15:25:11","modified_gmt":"2025-05-15T13:25:11","slug":"ravitaillement-marathon-course","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/ravitaillement-marathon-course\/","title":{"rendered":"Ravitaillement course : comment bien g\u00e9rer son \u00e9nergie pendant la course"},"content":{"rendered":"<p>Vous arrivez \u00e0 la fin de votre <a href=\"https:\/\/frequence-running.com\/blog\/estimation-de-votre-chrono\/\">pr\u00e9paration<\/a> ? La derni\u00e8re ligne droite approche et votre objectif est en vue. Pour maximiser vos chances de r\u00e9ussite le jour J, il ne reste plus qu\u2019\u00e0 g\u00e9rer un point cl\u00e9 : <strong>le ravitaillement pendant la course<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><noscript><img width=\"800\" height=\"300\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1.jpg\" alt=\"ravitaillement\" class=\"wp-image-14298\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1-300x113.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1-768x288.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img width=\"800\" height=\"300\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20300%22%3E%3C%2Fsvg%3E\" alt=\"ravitaillement\" class=\"wp-image-14298 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20300%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1-300x113.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1-768x288.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_800x300-2-1.jpg\"><\/figure>\n\n\n\n<h2>Pourquoi le ravitaillement est-il essentiel ?<\/h2>\n\n\n\n<p>M\u00eame avec une excellente pr\u00e9paration physique, vous ne tiendrez pas la distance sans une bonne strat\u00e9gie \u00e9nerg\u00e9tique. Vos r\u00e9serves de glycog\u00e8ne vont diminuer au fil de l\u2019effort. Sans apport suffisant en glucides, eau et min\u00e9raux, c\u2019est la panne s\u00e8che assur\u00e9e : crampes, fatigue, hypoglyc\u00e9mie\u2026 autant de pi\u00e8ges \u00e0 \u00e9viter pour performer sereinement.<\/p>\n\n\n\n<h2>Comment bien se ravitailler pendant un marathon ?<\/h2>\n\n\n\n<p>Voici 6 conseils essentiels pour un ravitaillement r\u00e9ussi :<\/p>\n\n\n\n<h4>1. Choisissez des formats digestes<\/h4>\n\n\n\n<p>Privil\u00e9giez les <strong>gels \u00e9nerg\u00e9tiques<\/strong> ou les <strong>boissons isotoniques<\/strong>. Leur assimilation est rapide et l\u00e9g\u00e8re, parfaite pour \u00e9viter les troubles digestifs.<\/p>\n\n\n\n<h4>2. Adaptez l\u2019apport \u00e0 votre course<\/h4>\n\n\n\n<p>Un 10 km intense demande des apports liquides. Pour un marathon, combinez <strong>sucres lents + rapides<\/strong> avec de petites portions solides comme des fruits secs ou p\u00e2tes de fruits si votre corps les tol\u00e8re.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.stc-nutrition.fr\/fr\/?utm_source=partenaire&amp;utm_medium=frequencerunning\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"633\" height=\"326\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_633x326-1-1.jpg\" alt class=\"wp-image-14299\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_633x326-1-1.jpg 633w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_633x326-1-1-300x155.jpg 300w\" sizes=\"(max-width: 633px) 100vw, 633px\"><\/noscript><img width=\"633\" height=\"326\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20633%20326%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-14299 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20633%20326%22%3E%3C%2Fsvg%3E 633w\" sizes=\"(max-width: 633px) 100vw, 633px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_633x326-1-1.jpg 633w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_633x326-1-1-300x155.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/05\/SFC-FREQUENCE-RUNNING_633x326-1-1.jpg\"><\/a><\/figure>\n\n\n\n<h4>3. Combinez ravitaillements perso et officiels<\/h4>\n\n\n\n<p>Consultez le plan de course pour conna\u00eetre les points de ravitaillement. Pr\u00e9parez votre ceinture avec vos propres gels ou barres, cela vous \u00e9vitera les files d\u2019attente aux stands.<\/p>\n\n\n\n<h4>4. Apprenez \u00e0 vous conna\u00eetre<\/h4>\n\n\n\n<p>Testez vos apports \u00e0 l\u2019entra\u00eenement. Rep\u00e9rez quand vous ressentez un coup de mou, et planifiez vos prises avant ce seuil (souvent autour du 30e km).<\/p>\n\n\n\n<h4>5. Fractionnez vos prises<\/h4>\n\n\n\n<p>Toutes les 15-20 minutes, buvez 10-15 cl. En moyenne, visez 500 ml d\u2019eau\/h et 60 g de glucides\/h si vous courez plus de 2 heures.<\/p>\n\n\n\n<h4>6. Ne testez rien de nouveau le jour J !<\/h4>\n\n\n\n<p>Restez fid\u00e8le \u00e0 ce que vous avez test\u00e9 \u00e0 l\u2019entra\u00eenement. Un nouveau produit = risque de troubles digestifs.<\/p>\n\n\n\n<h2>Nos recommandations STC Nutrition\u00ae<\/h2>\n\n\n\n<p>Pour simplifier votre ravitaillement, STC Nutrition propose :<\/p>\n\n\n\n<ul><li class><strong><a class href=\"https:\/\/www.stc-nutrition.fr\/fr\/over-blast-bcaa-pendant-l-effort--260.html\">Over Blast BCAA<\/a><\/strong> : pour les longues distances avec soutien musculaire.<\/li><li class><strong><a class href=\"https:\/\/www.stc-nutrition.fr\/fr\/over-blast-finish-last-km-pendant-l-effort--1017.html\">Over Blast Finish<\/a><\/strong> : boost pour les derniers kilom\u00e8tres.<\/li><li class><strong><a class href=\"https:\/\/www.stc-nutrition.fr\/fr\/vo2-max-pendant-l-effort--75.html\">VO2 Max<\/a><\/strong> : boisson isotonique compl\u00e8te.<\/li><li class><strong><a class href=\"https:\/\/www.stc-nutrition.fr\/fr\/malto-power-avant-l-effort--203.html\">Malto Dextrin<\/a><\/strong> : \u00e9nergie constante, avant et pendant l\u2019effort.<\/li><\/ul>\n\n\n\n<p>\ud83d\udca1 <strong>Code promo \u201cFREQUENCE\u201d<\/strong> : b\u00e9n\u00e9ficiez de r\u00e9ductions + un gel cryo offert.<\/p>\n\n\n\n<h2>Conclusion : votre strat\u00e9gie de ravitaillement est un atout performance<\/h2>\n\n\n\n<p>Testez, adaptez, planifiez : un bon ravitaillement = un mental lib\u00e9r\u00e9. Ne laissez pas l\u2019alimentation g\u00e2cher votre course !<\/p>\n\n\n\n<p>\ud83d\udc49 <strong>Besoin d\u2019un plan personnalis\u00e9 ?<\/strong> T\u00e9l\u00e9chargez <a class href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">l\u2019app FREQUENCE Running<\/a> et suivez un programme intelligent qui int\u00e8gre vos besoins \u00e9nerg\u00e9tiques \u00e0 votre pr\u00e9paration.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous arrivez \u00e0 la fin de votre pr\u00e9paration ? La derni\u00e8re ligne droite approche et votre objectif est en vue. Pour maximiser vos chances de r\u00e9ussite le jour J, il ne reste plus qu\u2019\u00e0 g\u00e9rer un point cl\u00e9 : le ravitaillement pendant la course. Pourquoi le ravitaillement est-il essentiel ? M\u00eame avec une excellente pr\u00e9paration [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10069,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[21,36],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ravitaillement marathon : comment g\u00e9rer son \u00e9nergie pendant la course<\/title>\n<meta name=\"description\" content=\"Optimisez votre performance avec un ravitaillement course bien structur\u00e9 : timing, alimentation, boissons et conseils.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/ravitaillement-marathon-course\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" 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