{"id":9309,"date":"2019-05-31T12:02:34","date_gmt":"2019-05-31T10:02:34","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9309"},"modified":"2025-01-18T06:05:02","modified_gmt":"2025-01-18T05:05:02","slug":"5-erreurs-de-nutrition","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/5-erreurs-de-nutrition\/","title":{"rendered":"5 faux amis de la nutrition du coureur \u00e0 pied"},"content":{"rendered":"<p>On ne vous parlera pas ici des aliments dont vous raffolez et dont connaissez d\u00e9j\u00e0 les nombreux d\u00e9fauts. <strong>Charcuterie, viennoiseries, fromages, alcools forts<\/strong> sont d\u00e9licieux pour de nombreux sportifs mais leurs effets n\u00e9gatifs sur leur performance sont connus de tous. A c\u00f4t\u00e9 d\u2019eux se <strong>cachent des ingr\u00e9dients bien plus vicieux<\/strong>, souvent pr\u00e9sent\u00e9s comme formidables pour votre sant\u00e9 mais en r\u00e9alit\u00e9 \u00e0 consommer avec mod\u00e9ration. <strong>Levons le voile sur ces faux amis du runner<\/strong> et suivez nos conseils nutrition <strong>!<\/strong><\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"800\" height=\"300\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-1.jpg\" alt class=\"wp-image-9361\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-1.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-1-300x113.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-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 class=\"wp-image-9361 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\/2019\/05\/Nutrition-1.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-1-300x113.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-1-768x288.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Nutrition-1.jpg\"><\/figure>\n<h3>Conseil nutrition n\u00b01 : L&rsquo;alcool<\/h3>\n<p>On l&rsquo;\u00e9voquait, <strong>pas de surprise sur celui-ci ! <\/strong>Souvent synonyme de \u00ab&nbsp;levure&nbsp;\u00bb et de \u00ab&nbsp;r\u00e9cup\u00e9ration&nbsp;\u00bb et \u00ab&nbsp;r\u00e9-hydratation&nbsp;\u00bb, elle contient n\u00e9anmoins la m\u00eame dose d\u2019alcool qu\u2019un verre de vin (10cl) ou de whisky (4cl). M\u00eame bio l\u2019alcool d\u00e9shydrate et se transforme en sucre. La consommation d&rsquo;alcool n\u2019apporte d\u2019une part que des \u00ab&nbsp;calories vides&nbsp;\u00bb qui elles ne servent pas aux muscles, et obligent l\u2019organisme \u00e0 un surcro\u00eet de travail pour m\u00e9taboliser l\u2019\u00e9thanol. <\/p>\n<p>En plus de cela, sa consommation d\u00e9shydrate et alt\u00e8re nos capacit\u00e9s psychomotrices (\u00e9quilibre, coordination\u2026). <strong>Le r\u00e9sultat est alors une diminution de notre capacit\u00e9 \u00e0 r\u00e9cup\u00e9rer apr\u00e8s une s\u00e9ance<\/strong>. On vous recommande donc de lever le pied si vous \u00eates adeptes de l&rsquo;ap\u00e9ritif et d&rsquo;adopter une attitude en ad\u00e9quation avec votre pr\u00e9paration. Par ailleurs, sachez aussi vous r\u00e9compenser apr\u00e8s une bonne s\u00e9ance du plan par un petit verre qui vous d\u00e9tendra et apaisera l&rsquo;esprit. <strong>A consommer avec mod\u00e9ration&nbsp;tout&nbsp;de&nbsp;m\u00eame !<\/strong><\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"800\" height=\"166\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" class=\"wp-image-6414\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img width=\"800\" height=\"166\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" class=\"wp-image-6414 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/figure>\n<h3>Conseil nutrition n\u00b02 :<strong>&nbsp;jus&nbsp;de&nbsp;fruit&nbsp;industriel<\/strong><\/h3>\n<p>Les experts en marketing ont saut\u00e9 sur la campagne des 5 fruits et l\u00e9gumes par jour pour nous faire croire aux bienfaits du jus de fruits. Pourtant le jus de fruit, m\u00eame 100% pur jus, est d\u00e9pourvu de fibres et ses vitamines ont \u00e9t\u00e9 rajout\u00e9es \u00e0 la mise en bouteille. <strong>Ils contiennent g\u00e9n\u00e9ralement autant de sucre que les sodas<\/strong>. Si vous succombez \u00e0 ce petit plaisir, positionnez-le en fin de repas (la glyc\u00e9mie montera moins vite). Privil\u00e9giez aussi les jus d&rsquo;orange non filtr\u00e9s ou contenant de la pulpe. Evidemment, le jus de frais \u00ab&nbsp;minute&nbsp;\u00bb contient lui toutes les vitamines naturelles et les fibres. En smoothie c\u2019est encore mieux (petits conseils nutrition)&#8230; \ud83e\udd29<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><noscript><img width=\"515\" height=\"315\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/000039835_87.jpg\" alt class=\"wp-image-9387\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/000039835_87.jpg 515w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/000039835_87-300x183.jpg 300w\" sizes=\"(max-width: 515px) 100vw, 515px\"><\/noscript><img width=\"515\" height=\"315\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20515%20315%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9387 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20515%20315%22%3E%3C%2Fsvg%3E 515w\" sizes=\"(max-width: 515px) 100vw, 515px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/000039835_87.jpg 515w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/000039835_87-300x183.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/000039835_87.jpg\"><\/figure>\n<\/div>\n<p style=\"text-align:center\" class=\"has-small-font-size\">Beaucoup de choix pour les consommateurs&#8230;<\/p>\n<h3>Conseil nutrition n\u00b03 : Les \u00e9dulcorants de synth\u00e8se<\/h3>\n<p>Vous pensez \u00e9viter le sucre rapide en prenant un \u00e9dulcorant et pourtant ces effets \u00e0 doses r\u00e9guli\u00e8res et \u00e0 long terme sont assez m\u00e9connus. Plusieurs \u00e9tudes ont \u00e9galement mis en avant les effets de fringale et l\u2019augmentation d\u2019app\u00e9tit\u2026 <strong>Causant au final des prises de poids. Ce paradoxe ! <\/strong>Ces \u00e9dulcorants sont ainsi tr\u00e8s pr\u00e9sents dans les produits industriels, notamment dans les produits destin\u00e9s \u00e0 la client\u00e8le \u00ab minceur \u00bb. Parmi ceux-ci, les sodas \u00ab lights \u00bb et les produits laitiers \u00ab all\u00e9g\u00e9s \u00bb qui selon les analystes stimuleraient m\u00eame l\u2019app\u00e9tit.<\/p>\n<h3>Conseil nutrition n\u00b04 : Le sucre raffin\u00e9<\/h3>\n<p>Il est pr\u00e9sent dans la plupart <a href=\"https:\/\/frequence-running.com\/blog\/comment-se-ravitailler-sur-10k-semi-marathon-ou-marathon\/\"><strong>de nos ravitos<\/strong><\/a>. S&rsquo;il est l\u2019indispensable carburant pendant l\u2019effort prolong\u00e9, il faut faire attention \u00e0 sa consommation \u00ab&nbsp;involontaire&nbsp;\u00bb et trop r\u00e9guli\u00e8re en dehors de l&rsquo;effort. Le sucre est en effet cach\u00e9<strong> <\/strong>dans bien des aliments transform\u00e9s comme nous l\u2019avons illustr\u00e9 dans <strong><a href=\"https:\/\/frequence-running.com\/blog\/une-semaine-sans-sucre\/\">notre article d\u00e9di\u00e9<\/a><\/strong>. Alors, pourquoi pas suivre notre d\u00e9fi de la semaine sans sucre pour tester le contenu de votre alimentation\u2026 et votre r\u00e9sistance \u00e0 la tentation ! <\/p>\n<p>M\u00eame si les muscles de tous les coureurs sont demandeurs en \u00e9nergie, <strong>nous devons pr\u00eater attention \u00e0 notre consommation de glucides \u00e0 index glyc\u00e9mique \u00e9lev\u00e9<\/strong>, en particulier si l\u2019on cherche \u00e0 diminuer sa masse grasse ou si l\u2019on a des probl\u00e8mes de sant\u00e9.<\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"956\" height=\"438\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5.jpg\" alt class=\"wp-image-9388\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5.jpg 956w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5-300x137.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5-768x352.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5-900x412.jpg 900w\" sizes=\"(max-width: 956px) 100vw, 956px\"><\/noscript><img width=\"956\" height=\"438\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20956%20438%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9388 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20956%20438%22%3E%3C%2Fsvg%3E 956w\" sizes=\"(max-width: 956px) 100vw, 956px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5.jpg 956w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5-300x137.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5-768x352.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5-900x412.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/15ef69b7-9efa-4207-8f91-7e9a549cf7f5.jpg\"><\/figure>\n<h3>Conseil nutrition n\u00b05 : Les p\u00e2tes blanches<\/h3>\n<p>S\u2019il est parfois recommand\u00e9 en phase de recharge glucidique, dans les jours pr\u00e9c\u00e9dant une course longue ou \u00e9videmment apr\u00e8s une grosse s\u00e9ance, l<strong>es p\u00e2tes ne devraient pas \u00eatre l\u2019aliment quotidien comme c\u2019est souvent le cas<\/strong>&#8230;<\/p>\n<p>Comme le riz blanc ou le pain blanc, leur index glyc\u00e9mique est tr\u00e8s \u00e9lev\u00e9 et c\u2019est presque du sucre que vous consommez, surtout si vous les cuisez fondantes. Pour les accrocs aux pasta, privil\u00e9giez les demi-compl\u00e8tes voire compl\u00e8tes. Pensez \u00e0 y associer des l\u00e9gumes et des l\u00e9gumineuses pour un <strong>repas complet glucides + prot\u00e9ines + fibres<\/strong>. Avec cette association, votre glyc\u00e9mie ne grimpera pas en fl\u00e8che et le sentiment de sati\u00e9t\u00e9 viendra plus vite.<\/p>\n<p><strong>Voil\u00e0aaa ! On a fait le point avec vous sur ces 5 produits que vous devez bannir&#8230; Apr\u00e8s ce ne sont que des conseils nutrition !<\/strong><\/p>\n<div style=\"overflow:hidden;height:1px;\"><!--useful links-->\u0420\u043e\u0441\u043a\u043e\u0448\u043d\u044b\u0439 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d \u0441\u0442\u0430\u0440\u0441 \u0431\u043e\u043d\u0443\u0441\u200b<\/a> \u0430\u0440\u0435\u043d\u0430 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0446\u0435\u043d\u0442\u0440. \u0420\u043e\u0441\u043a\u043e\u0448\u043d\u044b\u0439 \u041a\u043b\u0443\u0431 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-vulkan\/\" rel=\"noopener\">\u043f\u043b\u0430\u0442\u0438\u043d\u0443\u043c \u0432\u0443\u043b\u043a\u0430\u043d\u200b<\/a> \u043c\u0438\u0440 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0421\u043f\u0438\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-vulkan\/\" rel=\"noopener\">vulcan club\u200b<\/a> \u0441\u043f\u0435\u043a\u0442\u0440 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-vulkan\/\" rel=\"noopener\">\u043a\u043b\u0443\u0431 \u0432\u0443\u043b\u043a\u0430\u043d\u200b<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0442\u0440\u043e\u043d \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u042d\u043b\u0438\u0442\u043d\u044b\u0435 \u0421\u0442\u0430\u0432\u043a\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d \u0432\u0435\u0433\u0430\u0441 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b\u200b<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043b\u0430\u0439\u0442 \u0437\u0430\u043b. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d \u0440\u043e\u0441\u0441\u0438\u044f \u043e\u043d\u043b\u0430\u0439\u043d\u200b<\/a> \u0437\u043e\u043b\u043e\u0442\u044b\u0435 \u0438\u0433\u0440\u044b \u0446\u0435\u043d\u0442\u0440. \u0417\u0432\u0451\u0437\u0434\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/\" rel=\"noopener\">\u041b\u0435\u0432 \u043a\u0430\u0437\u0438\u043d\u043e \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043a\u043b\u0443\u0431 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u041b\u0435\u0432 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043b\u0438\u0434\u0435\u0440 \u0446\u0435\u043d\u0442\u0440. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u041b\u0435\u0432<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0434\u0438\u0437\u0430\u0439\u043d \u0446\u0435\u043d\u0442\u0440. \u0424\u0435\u043d\u0438\u043a\u0441 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/\" rel=\"noopener\">casino Lev \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u043b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0435 \u0438\u0433\u0440\u044b \u043c\u0438\u0440. \u0417\u0432\u0451\u0437\u0434\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u041b\u0435\u0432 \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043f\u0440\u0435\u043c\u0438\u0443\u043c \u0437\u0430\u043b. \u0412\u0438\u043a\u0442\u043e\u0440\u0438\u044f \u0421\u043f\u0438\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/\" rel=\"noopener\">casino Lev \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u043e\u0442\u0435\u043d\u0446\u0438\u0430\u043b \u0446\u0435\u043d\u0442\u0440. \u041b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0439 \u0411\u0435\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/azino777\/\" rel=\"noopener\">azino777\u200b<\/a> \u0437\u0432\u0451\u0437\u0434\u043d\u044b\u0439 \u043a\u043b\u0443\u0431 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0424\u0430\u043d\u0442\u0430\u0437\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0438\u0433\u0440\u0430\u0442\u044c\u200b<\/a> \u0430\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0437\u0430\u043b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u042d\u043a\u0441\u043a\u043b\u044e\u0437\u0438\u0432 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442 \u0432\u0445\u043e\u0434<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0434\u0438\u0437\u0430\u0439\u043d \u0446\u0435\u043d\u0442\u0440. \u042d\u043d\u0435\u0440\u0433\u0438\u044f \u0418\u0433\u0440\u044b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e 777 \u0442\u0440\u0438 \u0442\u043e\u043f\u043e\u0440\u0430<\/a> \u0431\u043b\u0435\u0441\u0442\u044f\u0449\u0438\u0439 \u0443\u0434\u0430\u0447\u043d\u0438\u043a \u043a\u043b\u0443\u0431. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442 \u043c\u043e\u0431\u0438\u043b\u044c\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/a> \u0433\u0430\u043b\u0430\u043a\u0442\u0438\u043a\u0430 \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041a\u0440\u0438\u0441\u0442\u0430\u043b\u044c\u043d\u044b\u0439 \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u0438\u043c\u043f\u0435\u0440\u0438\u0430\u043b \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u042d\u043d\u0435\u0440\u0433\u0438\u044f \u0418\u0433\u0440\u044b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-1win\/\" rel=\"noopener\">1 \u0432\u0438\u043d<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u0438\u043a \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-1win\/\" rel=\"noopener\">1win<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0437\u0430\u043b \u0440\u043e\u0441\u043a\u043e\u0448\u0438. \u0417\u043e\u043b\u043e\u0442\u043e\u0439 \u0424\u043e\u0440\u0442\u0443\u043d\u044b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">\u0432\u0430\u043d \u0432\u0438\u043d<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043e\u043d\u043b\u0430\u0439\u043d \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430. \u042d\u043d\u0435\u0440\u0433\u0438\u044f \u0418\u0433\u0440\u044b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d<\/a> \u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0441\u043b\u043e\u0442\u044b \u0437\u0432\u0435\u0437\u0434\u044b. \u041b\u0443\u043d\u043d\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1win \u0432\u0445\u043e\u0434<\/a> \u0438\u0433\u0440\u0430 \u043d\u0430 \u0432\u044b\u0438\u0433\u0440\u044b\u0448 \u0444\u043b\u043e\u0442. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u0430\u044f \u0423\u0434\u0430\u0447\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0434\u0438\u043d\u0430\u0441\u0442\u0438\u044f \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0424\u0435\u043d\u0438\u043a\u0441 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043b\u0430\u0443\u043d\u0436 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0421\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u0430\u044f \u0417\u0432\u0435\u0437\u0434\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0433\u043b\u0430\u043c\u0443\u0440 \u0437\u0430\u043b. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u0441\u0443\u043f\u0435\u0440 \u0438\u043c\u043f\u0435\u0440\u0438\u044f \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0411\u043b\u0435\u0441\u043a \u041a\u0430\u0437\u0438\u043d\u043e \u0421\u043f\u0438\u043d <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0434\u0435\u043c\u043e<\/a> \u0444\u0435\u0435\u0440\u0438\u044f \u0438\u0433\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0410\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0438\u043c\u043f\u0435\u0440\u0438\u0430\u043b \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0417\u043e\u043b\u043e\u0442\u043e\u0439 \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0432\u0437\u043b\u0451\u0442 \u0444\u043e\u0440\u0442\u0443\u043d\u044b. Lieu de Vid\u00e9ochat Live <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco fr<\/a> conversation interactive. Lieu de Conversation Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">cocochat<\/a> interaction sociale. Forum \u00c9change Instantan\u00e9 <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco fr<\/a> partage interactif. Espace Communication Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">cocochat<\/a> vid\u00e9ochat rapide. Plateforme Communication Connect\u00e9e <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">coco chat<\/a> communication enrichie. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>On ne vous parlera pas ici des aliments dont vous raffolez et dont connaissez d\u00e9j\u00e0 les nombreux d\u00e9fauts. Charcuterie, viennoiseries, fromages, alcools forts sont d\u00e9licieux pour de nombreux sportifs mais leurs effets n\u00e9gatifs sur leur performance sont connus de tous. A c\u00f4t\u00e9 d\u2019eux se cachent des ingr\u00e9dients bien plus vicieux, souvent pr\u00e9sent\u00e9s comme formidables pour [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9360,"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>5 conseils nutrition en course \u00e0 pied - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Nous livrons ici quelques conseils nutrition \u00e0 l&#039;attention des coureurs \u00e0 pied. 5 erreurs ou 5 faux amis qui entravent vos performances et votre sant\u00e9...\" \/>\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\/5-erreurs-de-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 conseils nutrition en course \u00e0 pied - 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