Nutrition sportive

Alimentation, hydratation et compléments, à partir de consensus et non de marketing.

Cette section repose sur des prises de position officielles plutôt que sur des études isolées : les consensus de l'International Society of Sports Nutrition et du CIO en forment l'ossature, complétés par des revues sur la périodisation glucidique, l'adaptation lipidique et l'entraînement digestif. Ce choix compte, car la nutrition est le domaine où l'on cite le plus volontiers une étude sortie de son contexte pour vendre quelque chose.

Le consensus est plus solide que ne le croient beaucoup de coureurs sur les apports glucidiques pendant l'effort long, sur la caféine, et sur le fait que l'intestin s'entraîne. Il l'est nettement moins sur l'adaptation lipidique et les approches pauvres en glucides en endurance, où les revues rassemblées ici divergent réellement. Leo établit votre plan de ravitaillement à partir de la fourchette de consensus, ajustée à votre poids, à la durée prévue et à votre tolérance digestive telle que vous la rapportez, et il renvoie vers un diététicien dès qu'il s'agit d'un vrai plan alimentaire.

Articles de ce domaine

52 références peer-reviewed. Les titres renvoient à l'éditeur via le DOI.

  1. Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses

    Poon et al. · 2025 · DOI 10.1007/s40279-025-02194-6

  2. ISSN Position Stand: Long-Chain Omega-3 PUFA

    Jäger, Heileson, Abou Sawan et al. · 2025 · DOI 10.1080/15502783.2024.2441775

  3. ISSN Position Stand: β-Hydroxy-β-Methylbutyrate (HMB) — 2025 Update

    Rathmacher, Pitchford, Stout et al. · 2025 · DOI 10.1080/15502783.2024.2434734

  4. Weight cycling and its effects on muscle mass, sarcopenia and sarcopenic obesity

    Zamboni et al. · 2025 · DOI 10.1007/s11154-025-09963-8

  5. Aerobic Exercise and Weight Loss in Adults

    Jayedi et al. · 2024 · DOI 10.1001/jamanetworkopen.2024.52185

  6. Nutritional Considerations During Major Weight Loss Therapy: Focus on Optimal Protein and a Low-Carbohydrate Dietary Pattern

    Volek et al. · 2024 · DOI 10.1007/s13668-024-00548-6

  7. Effects of Beetroot Juice on CrossFit Performance: Hormonal, Metabolic and Mechanical Response — Randomized Double-Blind Crossover Trial

    Garnacho-Castaño, Palau-Salvà et al. · 2023 · DOI 10.21203/rs.3.rs-43661/v1

  8. ISSN Position Stand: Nutritional Concerns of the Female Athlete

    Sims, Kerksick, Smith-Ryan et al. · 2023 · DOI 10.1080/15502783.2023.2204066

  9. Nutrition in CrossFit: Scientific Evidence and Practical Perspectives — A Systematic Scoping Review

    Martinho, Rebelo et al. · 2023 · DOI 10.1080/15502783.2025.2509674

  10. Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume

    Roth et al. · 2022 · DOI 10.1007/s00421-022-04896-5

  11. New Horizons in Carbohydrate Research and Application for Endurance Athletes

    Podlogar T, Wallis GA · 2022 · DOI 10.1007/s40279-022-01757-1

  12. Effect of Diet Interventions, Dietary Supplements and Performance-Enhancing Substances on CrossFit-Trained Individuals' Performance: A Systematic Review of Clinical Studies

    dos Santos Quaresma MVL, Marques CG, Nakamoto FP · 2021 · DOI 10.1016/j.nut.2020.111093

  13. Effect of exercise training interventions on energy intake and appetite control in adults with overweight or obesity: A systematic review and meta‐analysis

    Beaulieu et al. · 2021 · DOI 10.1111/obr.13251

  14. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies

    Bellicha et al. · 2021 · DOI 10.1111/obr.13256

  15. Effects of Periodized Carbohydrate Restriction on Endurance Performance: Systematic Review & Meta-analysis

    Gejl, Nybo · 2021 · DOI 10.1186/s12970-021-00435-3

  16. Exercise attenuates bone mineral density loss during diet-induced weight loss in adults with overweight and obesity: A systematic review and meta-analysis

    Mesinovic et al. · 2021 · DOI 10.1016/j.jshs.2021.05.001

  17. International Society of Sports Nutrition Position Stand: Sodium Bicarbonate and Athletic Performance

    Grgic et al. · 2021

  18. ISSN Position Stand: Caffeine and Exercise Performance

    Guest et al. · 2021 · DOI 10.1186/s12970-020-00383-4

  19. Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss

    McCarthy et al. · 2021 · DOI 10.3390/nu13072473

  20. Contemporary Nutritional Interventions to Optimize Performance in Middle-Distance Runners

    Stellingwerff, Bovim et al. · 2019 · DOI 10.1123/ijsnem.2018-0241

  21. Contemporary Nutritional Strategies to Optimize Performance in Distance Runners and Athletic Walkers

    Burke et al. · 2019

  22. Dietary Composition and High-Intensity Exercise Performance

    White, Harridge et al. · 2019 · DOI 10.1136/bjsm.22.3.109

  23. Iron Considerations for the Athlete: A Narrative Review

    Sim, Garvican-Lewis, Cox, Govus, McKay, Stellingwerff, Peeling · 2019 · DOI 10.1007/s00421-019-04157-y

  24. Nutrition for Long-Distance Events

    Burke · 2019 · DOI 10.1249/01.mss.0000272747.60751.e6

  25. Nutrition for Power Sports: Middle-Distance Running, Track Cycling, Rowing, Canoeing/Kayaking, and Swimming

    (unknown — verify at ingest) · 2019

  26. Nutrition for Ultra-Marathon Running: Trail, Track, and Road

    Tiller, Roberts et al. · 2019

  27. Triathlon Ergo Nutrition for Training, Competition and Recovery

    Miguel-Ortega, Rodríguez-Rodrigo et al. · 2019 · DOI 10.3390/nu17111846

  28. Carbohydrate Availability and Muscular Energy Metabolism During Intermittent Running

    FOSKETT, WILLIAMS et al. · 2018 · DOI 10.1249/mss.0b013e3181586b2c

  29. Carbohydrate Periodization: Train Low, Compete High

    Impey et al. · 2018 · DOI 10.1007/s40279-018-0867-7

  30. Drinking Strategies: Planned Drinking vs Drinking to Thirst

    Kenefick · 2018 · DOI 10.1007/s40279-017-0844-6

  31. Effects of Dietary Lipids on Muscle Substrates, Metabolism, and Athletic Performance

    VOGT, PUNTSCHART et al. · 2018 · DOI 10.1249/01.mss.0000069336.30649.bd

  32. Exercise Volume and Frequency Influence Glycemic Control More Than Exercise Type or Intensity

    (unknown — verify at ingest) · 2018

  33. Fat Adaptation in Elite Athletes: Effects on Cellular Metabolism

    Yeo, Carey et al. · 2018 · DOI 10.1139/h10-089

  34. Fuel for the Work Required: A Practical Approach to Amalgamating Train-Low Paradigms for Endurance Athletes

    Impey, Hearris et al. · 2018

  35. IOC Consensus on Dietary Supplements and High-Performance Athlete

    Maughan et al. · 2018 · DOI 10.1136/bjsports-2018-099027

  36. ISSN Exercise & Sports Nutrition Review: Research & Recommendations

    Kerksick et al. · 2018 · DOI 10.1186/s12970-018-0242-y

  37. Nutritional Strategies for the Marathon

    Burke · 2018 · DOI 10.2165/00007256-200737040-00018

  38. Nutritional Strategies to Minimize Fatigue During Prolonged Exercise: Rehydration, Electrolyte and Energy Intake

    C. Dennis, Noakes et al. · 2018 · DOI 10.1080/026404197367317

  39. Effects of Short-Term Fat Adaptation on Metabolism and Performance During Prolonged Exercise

    BURKE, HAWLEY · 2017 · DOI 10.1097/00005768-200209000-00015

  40. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

    Kreider RB et al. · 2017 · DOI 10.1186/s12970-017-0173-z

  41. ISSN Position Stand: Protein and Exercise

    Jäger et al. · 2017 · DOI 10.1186/s12970-017-0177-8

  42. Pre-Exercise Carbohydrate and Lipid Ingestion: Effects on Metabolism and Performance

    Hargreaves, Hawley et al. · 2017 · DOI 10.1080/0264041031000140536

  43. Training the Digestive System for Athletes

    Jeukendrup · 2017

  44. Long-term weight loss maintenance for obesity: a multidisciplinary approach

    Marchesini et al. · 2016 · DOI 10.2147/dmso.s89836

  45. Nutritional Strategies to Promote Fat Utilization and Delay Fatigue Onset During Prolonged Exercise

    V. Lambert, Hawley et al. · 2016 · DOI 10.1080/026404197367326

  46. International Society of Sports Nutrition Position Stand: Beta-Alanine

    Trexler et al. · 2015 · DOI 10.1186/s12970-015-0090-y

  47. Physiological adaptations to weight loss and factors favouring weight regain

    Greenway et al. · 2015 · DOI 10.1038/ijo.2015.59

  48. A Brief Review of Higher Dietary Protein Diets in Weight Loss: A Focus on Athletes

    Phillips et al. · 2014 · DOI 10.1007/s40279-014-0254-y

  49. IOC Consensus on Sports Nutrition — Practical Guide Carbs During Exercise

    Jeukendrup · 2014 · DOI 10.1007/s40279-014-0148-z

  50. Long term maintenance of weight loss with non-surgical interventions in obese adults: systematic review and meta-analyses of randomised controlled trials

    Dombrowski et al. · 2014 · DOI 10.1136/bmj.g2646

  51. Metabolic adaptation to weight loss: implications for the athlete

    Trexler et al. · 2014 · DOI 10.1186/1550-2783-11-7

  52. Fat Metabolism During Exercise — Review, Part III: Effects of Nutritional Interventions

    Jeukendrup, Saris et al. · 1998 · DOI 10.1055/s-2007-971932

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