{"id":3192,"date":"2017-12-02T12:22:15","date_gmt":"2017-12-02T11:22:15","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=3192"},"modified":"2025-05-09T11:57:08","modified_gmt":"2025-05-09T09:57:08","slug":"preparer-sa-boisson-effort-sport","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/preparer-sa-boisson-effort-sport\/","title":{"rendered":"R\u00e9aliser facilement sa boisson \u00e9nerg\u00e9tique"},"content":{"rendered":"<article><noscript><img class=\"alignnone wp-image-14177 size-large\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1024x646.jpg\" alt=\"pr\u00e9parer sa boisson d'effort\" width=\"629\" height=\"397\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1024x646.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-300x189.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-768x484.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1536x969.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-2048x1292.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-900x568.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1280x807.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img class=\"alignnone wp-image-14177 size-large lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20397%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9parer sa boisson d'effort\" width=\"629\" height=\"397\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20397%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1024x646.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-300x189.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-768x484.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1536x969.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-2048x1292.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-900x568.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1280x807.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/pexels-allan-mas-5383504-1024x646.jpg\">\n<p>&nbsp;<\/p>\n<p>Les sportifs d\u2019endurance savent qu\u2019un bon entra\u00eenement ne suffit pas : sans <a href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\">hydratation<\/a> adapt\u00e9e, la performance chute rapidement. C\u2019est pourquoi il est essentiel de pr\u00e9parer sa boisson d\u2019effort de mani\u00e8re optimale pour \u00e9viter les coups de fatigue et booster ses performances. En effet, une baisse de seulement <strong>1 % d\u2019eau dans le corps peut faire perdre jusqu\u2019\u00e0 10 % de performance<\/strong>. Sans parler des <strong>crampes<\/strong>, de la <strong>fatigue musculaire<\/strong> et du manque de <strong>sels min\u00e9raux<\/strong>.<\/p>\n<p>Dans cet article, nous vous expliquons <strong>comment pr\u00e9parer une boisson \u00e9nerg\u00e9tique maison efficace<\/strong>, ainsi que les alternatives du commerce.<\/p>\n<h2>Pourquoi une boisson d\u2019effort est indispensable<\/h2>\n<p>Lors d\u2019une course longue (trail, semi ou marathon), votre corps :<\/p>\n<ul>\n<li>perd de l\u2019eau par la sueur,<\/li>\n<li>\u00e9limine des min\u00e9raux essentiels (notamment le sodium),<\/li>\n<li>consomme du glucose stock\u00e9 dans vos muscles.<\/li>\n<\/ul>\n<p>Boire de l\u2019eau seule ne suffit pas. Elle n\u2019apporte pas les glucides n\u00e9cessaires, ni les \u00e9lectrolytes perdus. Elle peut m\u00eame devenir difficile \u00e0 dig\u00e9rer si elle est bue en grande quantit\u00e9.<\/p>\n<p>C\u2019est pourquoi pr\u00e9parer sa<a href=\"https:\/\/fr.wikipedia.org\/wiki\/Boisson_%C3%A9nerg%C3%A9tique\"><strong>&nbsp;boisson d\u2019effort<\/strong><\/a> est la solution id\u00e9ale : elle hydrate, compense les pertes en sels min\u00e9raux, et recharge les r\u00e9serves d\u2019\u00e9nergie.<\/p>\n<h2>Recette d&rsquo;une boisson \u00e9nerg\u00e9tique maison (pour 1 Litre)<\/h2>\n<ul>\n<li><strong>2 pinc\u00e9es de sel<\/strong><\/li>\n<li><strong>10 morceaux de sucre<\/strong> ou du miel (\u00e9quivalent \u00e0 ~60g\/L)<\/li>\n<li><strong>1L d\u2019eau riche en min\u00e9raux<\/strong><\/li>\n<li>Option : un peu de jus de citron pour l\u2019acidit\u00e9 + vitamines<\/li>\n<\/ul>\n<p><em>\u2705 Le go\u00fbt doit rester l\u00e9ger : trop sucr\u00e9 ou trop sal\u00e9 = \u00e9c\u0153urement assur\u00e9.<br>\ud83d\udd25 En cas de forte chaleur, diminuez le sucre et buvez plus r\u00e9guli\u00e8rement.<\/em><\/p>\n<figure><noscript><img class=\"irc_mi aligncenter\" title=\"Boisson \u00e9nerg\u00e9tique\" src=\"https:\/\/i.ytimg.com\/vi\/N_KD2xV8YIU\/hqdefault.jpg\" alt=\"pr\u00e9parer sa boisson d'effort\" width=\"480\" height=\"360\"><\/noscript><img class=\"irc_mi aligncenter lazyload\" title=\"Boisson \u00e9nerg\u00e9tique\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20480%20360%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9parer sa boisson d'effort\" width=\"480\" height=\"360\" data-src=\"https:\/\/i.ytimg.com\/vi\/N_KD2xV8YIU\/hqdefault.jpg\"><\/figure><p><\/p>\n<h2>Alternative express : jus de fruits + sel<\/h2>\n<p>Une variante rapide consiste \u00e0 diluer votre <strong>jus de fruits pr\u00e9f\u00e9r\u00e9<\/strong> \u00e0 50 % avec de l\u2019eau, puis \u00e0 y ajouter une <strong>pinc\u00e9e de sel<\/strong>. Cela fonctionne bien pour les sorties entre <strong>1h et 2h<\/strong>.<\/p>\n<h2>Et pour les sorties plus longues ?<\/h2>\n<p>Au-del\u00e0 de 2h d&rsquo;effort (ex. : marathon, trail), on recommande d\u2019ajouter :<\/p>\n<ul>\n<li>des aliments solides (barres \u00e9nerg\u00e9tiques),<\/li>\n<li>ou de la <a href=\"https:\/\/conseilsport.decathlon.fr\/la-maltodextrine\"><strong>maltodextrine<\/strong><\/a>, pour un apport en sucres lents sans surcharger la digestion.<\/li>\n<\/ul>\n<p><strong>\ud83d\udca1 Choisissez une maltodextrine \u00e0 IG bas (&lt;15)<\/strong> pour un effet longue dur\u00e9e sans pic glyc\u00e9mique.<\/p>\n<h2>Les poudres du commerce : une solution cl\u00e9 en main<\/h2>\n<p>Vous pr\u00e9f\u00e9rez la simplicit\u00e9 ? De nombreuses marques proposent des <strong>poudres solubles dans l\u2019eau<\/strong> (<a href=\"https:\/\/www.isostar.fr\/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=%5BDGM%5D%20-%20Isostar%20-%20Marque%20-%20Suspect&amp;utm_content=Isostar&amp;utm_term=isostar&amp;gad_source=1&amp;gbraid=0AAAAACWF17H8XhIYT0r_87eY0-_KU9t_U&amp;gclid=Cj0KCQjww-HABhCGARIsALLO6XxHOM4OQD-4pAcNE0C8-K0v0WKXHs9UlJ4qbJY-bcHawpQF2Z4XPncaAmUvEALw_wcB\">Isostar<\/a>, <a href=\"https:\/\/www.overstims.com\/?gad_source=1&amp;gbraid=0AAAAAD9BbDsRhn7PdjMCTdcQ9yquzSkYZ&amp;gclid=Cj0KCQjww-HABhCGARIsALLO6XzgAancCahTHftFj4QR4rnsPdE3eRHpU3cxZpkgu7xda9brAWABUIMaAnwSEALw_wcB\">Overstim.s<\/a>, <a href=\"https:\/\/www.decathlon.fr\/brands\/aptonia\">Aptonia<\/a>\u2026).<\/p>\n<ul>\n<li>\u2714\ufe0f Pratiques<\/li>\n<li>\u2714\ufe0f Dosage contr\u00f4l\u00e9<\/li>\n<li>\u26a0\ufe0f Attention au go\u00fbt et \u00e0 la digestibilit\u00e9 : testez-les avant une course !<\/li>\n<\/ul>\n<p>Choisissez une poudre selon votre objectif :<\/p>\n<ul>\n<li><strong>Courses courtes<\/strong> \u2192 boisson plus sucr\u00e9e<\/li>\n<li><strong>Endurance longue<\/strong> \u2192 plus de maltodextrine, moins de sucre rapide<\/li>\n<\/ul>\n<h2>Comment transporter votre boisson d&rsquo;effort ?<\/h2>\n<p>Plusieurs options :<\/p>\n<ul>\n<li>Bouteille \u00e0 la main<\/li>\n<li>Flasque souple dans la poche<\/li>\n<li>Sac \u00e0 eau de type camelback<\/li>\n<li>Ceinture porte-gourde<\/li>\n<\/ul>\n<figure><noscript><img class=\"alignnone wp-image-3208 size-large\" title=\"Boisson \u00e9nerg\u00e9tique\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-1004x1024.jpg\" alt=\"Equipements pour transporter sa boisson d'effort\" width=\"629\" height=\"642\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-1004x1024.jpg 1004w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-294x300.jpg 294w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-768x784.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-900x918.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-1280x1306.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img class=\"alignnone wp-image-3208 size-large lazyload\" title=\"Boisson \u00e9nerg\u00e9tique\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20642%22%3E%3C%2Fsvg%3E\" alt=\"Equipements pour transporter sa boisson d'effort\" width=\"629\" height=\"642\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20642%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-1004x1024.jpg 1004w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-294x300.jpg 294w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-768x784.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-900x918.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-1280x1306.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/IMG_7187-1-e1512236796601-1004x1024.jpg\"><\/figure><p><\/p>\n<p><em>L&rsquo;essentiel est de tester \u00e0 l&rsquo;entra\u00eenement pour \u00e9viter toute g\u00eane ou irritation.<\/em><\/p>\n<h2>Conclusion : \u00e0 chaque coureur sa boisson d\u2019effort id\u00e9ale<\/h2>\n<p>Il n\u2019existe pas une seule recette magique. Certains pr\u00e9f\u00e8rent les solutions naturelles (jus, miel), d&rsquo;autres les poudres toutes pr\u00eates. Ce qui compte, c\u2019est de :<\/p>\n<ul>\n<li><strong>s\u2019hydrater r\u00e9guli\u00e8rement<\/strong>,<\/li>\n<li><strong>compenser les pertes<\/strong> en min\u00e9raux,<\/li>\n<li><strong>recharger en \u00e9nergie<\/strong> au bon moment.<\/li>\n<\/ul>\n<p>Et si votre combo perso c\u2019est \u201ceau + banane\u201d\u2026 tant que \u00e7a fonctionne, gardez-le !<\/p>\n<p><strong>\ud83d\udcf2 Envie d\u2019un plan personnalis\u00e9 incluant les conseils nutrition ?<\/strong><br><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\">T\u00e9l\u00e9chargez l\u2019application FREQUENCE Running<\/a> et laissez-vous guider vers votre prochain objectif.<\/p>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Les sportifs d\u2019endurance savent qu\u2019un bon entra\u00eenement ne suffit pas : sans hydratation adapt\u00e9e, la performance chute rapidement. C\u2019est pourquoi il est essentiel de pr\u00e9parer sa boisson d\u2019effort de mani\u00e8re optimale pour \u00e9viter les coups de fatigue et booster ses performances. En effet, une baisse de seulement 1 % d\u2019eau dans le corps peut [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":3206,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,36],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pr\u00e9parer sa boisson d&#039;effort : la recette maison pour s\u2019hydrater et performer<\/title>\n<meta name=\"description\" content=\"Vous courez longtemps ? 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Apprenez \u00e0 pr\u00e9parer votre boisson d&#039;effort maison pour rester hydrat\u00e9 et performant !\" \/>\n<meta property=\"og:url\" content=\"https:\/\/frequence-running.com\/blog\/preparer-sa-boisson-effort-sport\/\" \/>\n<meta property=\"og:site_name\" content=\"FREQUENCE Running\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/frequencerunning\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-02T11:22:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-09T09:57:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/cover-blog.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@FrequenceRun\" \/>\n<meta name=\"twitter:site\" content=\"@FrequenceRun\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Guillaume Contet\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\",\"name\":\"Frequence Running\",\"url\":\"https:\/\/frequence-running.com\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/frequencerunning\/\",\"https:\/\/www.linkedin.com\/company\/frequence-running\/\",\"https:\/\/www.youtube.com\/channel\/UCCxWpWRcfXVp8KV0HgoJ98w\",\"https:\/\/www.facebook.com\/frequencerunning\/\",\"https:\/\/twitter.com\/FrequenceRun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png\",\"width\":350,\"height\":109,\"caption\":\"Frequence Running\"},\"image\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\",\"url\":\"https:\/\/frequence-running.com\/blog\/\",\"name\":\"FREQUENCE Running\",\"description\":\"Blog running - conseils - entra\u00eenement\",\"publisher\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/frequence-running.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/frequence-running.com\/blog\/preparer-sa-boisson-effort-sport\/#primaryimage\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/cover-blog.jpg\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/12\/cover-blog.jpg\",\"width\":800,\"height\":300},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/frequence-running.com\/blog\/preparer-sa-boisson-effort-sport\/#webpage\",\"url\":\"https:\/\/frequence-running.com\/blog\/preparer-sa-boisson-effort-sport\/\",\"name\":\"Pr\u00e9parer sa boisson d'effort : la recette maison pour s\u2019hydrater et performer\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/preparer-sa-boisson-effort-sport\/#primaryimage\"},\"datePublished\":\"2017-12-02T11:22:15+00:00\",\"dateModified\":\"2025-05-09T09:57:08+00:00\",\"description\":\"Vous courez longtemps ? 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