Guide complet – Jeûne Intermittent Et Musculation
Pour les sportifs, le jeûne intermittent peut faire perdre de la graisse sans nuire à la masse et la force musculaires. Il peut être très bénéfique pour les personnes qui font de la musculation. Explications !
Comme déjà cité, le jeûne intermittent peut réduire les graisses sans limiter la force musculaire des sportifs. C’est ce que montrent des chercheurs de l’université de Padoue en Italie qui ont étudié les effets d’un jeûne intermittent sur le métabolisme, la force physique, la composition de l’organisme, l’inflammation et les facteurs de risque cardiovasculaire d’hommes sportifs.
Le jeûne, qui consiste à s’arrêter volontairement de manger sur une période plus ou moins longue, est une pratique spirituelle présente dans différentes cultures dans le monde. Une variante du jeûne traditionnel, le jeûne intermittent, gagne en popularité dans l’optique de perdre du poids et d’améliorer sa santé. Le jeûne intermittent aurait des effets favorables sur les lipides sanguins, la glycémie, la pression artérielle, l’inflammation. Il se distingue de la restriction calorique dans laquelle les apports énergétiques quotidiens sont volontairement réduits.
Lire : perdre la graisse du ventre
Mais le jeûne intermittent est-il bénéfique chez des sportifs ?
Pour le savoir, l’étude déjà cité a exploré les effets du jeûne intermittent sur des hommes sportifs, lors d’une période d’entraînement avec des poids. 34 hommes entraînés ont participé. Ils ont suivi soit un régime témoin soir un jeûne intermittent un peu particulier : un régime « restreint dans le temps ». Les personnes qui suivaient ce régime restreint dans le temps consommaient 100 % de leurs apports énergétiques quotidiens sur une période de 8h ; ils mangeaient à 13h, 16h et 20h. Les 16h suivantes, ils ne devaient pas manger. Les témoins prenaient leur repas à 8h, 13h et 20h. Les apports énergétiques et la répartition des glucides, lipides, protéines, étaient comparables dans les deux groupes.
Au bout de huit semaines, il y avait une diminution de la masse de graisse chez ceux qui pratiquaient le jeûne intermittent. La masse hors graisse, les muscles du bras et de la cuisse, ainsi que la force maximale se maintenaient dans les deux groupes.
La testostérone et le facteur IGF-1 (insulin growth factor) ont diminué de manière significative chez les personnes qui ont suivi le régime intermittent, alors que l’adiponectine a augmenté chez eux (l’adiponectine agit sur le cerveau pour accroître la dépense énergétique et favoriser la perte de poids). Les marqueurs de l’inflammation ont diminué chez ceux qui ont pratiqué le jeûne intermittent.
Il est intéressant de constater que malgré la diminution des hormones anabolisantes (testostérone et IGF-1) il n’y a pas eu de différences dans les changements de masse musculaire dans les deux groupes (+0,64 kg avec le jeûne intermittent, +0,48 kg chez les témoins).
Ces résultats parus dans Journal of Translational Medicine suggèrent qu’un jeûne intermittent dans lequel les calories sont consommées sur une période de 8h, en association avec la musculation, pourrait améliorer des biomarqueurs, diminuer la masse de graisse et maintenir la masse musculaire chez les sportifs.
Lire : jeûner pour maigrir
Concilier le jeûne intermittent et la musculation
Dans une étude récente (2017), des chercheurs américains de l’université du Texas ont comparé pendant 8 semaines deux groupes invités à pratiquer la musculation 3 fois par semaine : l’un suivait un régime alimentaire classique, l’autre une forme de jeûne intermittent qui consistait les jours de repos à s’alimenter uniquement pendant une «fenêtre» de quatre heures, à choisir entre 16 heures et minuit, sans limitation de calories.
Résultats : le jeûne intermittent s’est traduit par une consommation plus basse de calories par rapport au groupe s’alimentant normalement, mais sans perte de force musculaire. Mieux, chez les pratiquants du jeûne intermittent, la force musculaire et l’endurance des membres inférieurs a plus augmenté que dans l’autre groupe ; idem pour l’endurance des muscles du haut du corps.
En revanche, leur masse musculaire a un peu baissé (-200 grammes), alors que les participants du groupe « régime normal » ont gagné 2,5 kilos de muscles en moyenne. Une analyse plus fine révèle que cette différence est due à une moindre consommation de protéines : 1 gramme par kilo de poids dans le groupe « jeûne » mais 1,4 gramme dans le groupe « régime normal ».
Dans une autre étude plus ancienne (2007), un jeûne intermittent de même type (4 heures pour s’alimenter par jour) associé à des exercices de musculation a conduit à des bénéfices sur la masse grasse par rapport à une alimentation normale. En plus, la masse musculaire a plus augmenté en période de jeûne intermittent (+ 1,5 kilos). Dans cette étude, les besoins en protéines semblaient mieux couverts que dans l’étude de 2017.
En pratique
Musculation et jeûne intermittent sont compatibles, mais pour obtenir des gains de poids, il faut veiller aux apports en protéines. Les besoins en protéines lorsque la consommation spontanée de calories diminue, et notamment lorsqu’on pratique la musculation se situent probablement entre 1,3 et 1,8 gramme par kilo de poids corporel, et peut-être même au-dessus.
Lire : pratiquer le jeûne intermittent
Exemples de répartitions
Protocole avec entraînement le matin
- 6h : 5-15 minutes avant l’entraînement: 10 g BCAA.
- Entre 6 et 7h : Entraînement
- 8h : 10 g BCAA.
- 10h : 10 g BCAA.
- Entre 12h et 13h : Le « vrai » repas post-entraînement (le plus grand repas de la journée). Lancer de l’alimentation-fenêtre 8 heures.
- Entre 20h et 21h : Dernier repas avant le jeûne.
Protocole avec entraînement le midi
- 12h : 5-15 minutes avant l’entraînement: 10 g BCAA.
- Entre 12 et 13h : Entraînement
- 13h : Repas post-entraînement (le plus grand repas de la journée).
- 16h : Deuxième repas.
- 21h : Dernier repas avant le jeûne.
Protocole avec entraînement l’après-midi
- Entre 12h et 13h : Repas pré-entraînement. Il représentera environ 20-25% de l’apport calorique quotidien total.
- Entre 15h et 16h : Entraînement. Votre séance de musculation devra être effectuée quelques heures après le repas pré-entraînement.
- Entre 16h et 17h : Repas post-entraînement (grand repas).
- Entre 20h et 21h : Dernier repas avant le jeûne.
Protocole avec entraînement le soir
- Entre 12h et 13h : Repas qui représentera environ 20-25% de l’apport calorique quotidien total.
- Entre 16h et 17h : Repas pré-entraînement. Sensiblement égale au première repas au niveau des calories.
- Entre 19h et 20h : Entraînement à distance de 3h du dernier repas.
- Entre 20h et 21h : Repas post-entraînement (grand repas)
Une diète optimale pour la musculation
Concrètement, il s’agit d’alterner une période de jeûne de 16h et de grouper ses repas sur une période de 8 h.
Ainsi, les pratiquants de l’Intermittent Fasting font généralement 2 à 3 repas par jour. L’un des repas est censé contenir la moitié des kcalories journalières ce qui en fait un très gros repas.
Il existe évidemment diverses variantes à adapter en fonction de chacun proposées par l’auteur de cette méthode.
L’intermittent Fasting et la musculation : la théorie
Comme d’habitude, la théorie est magnifique et tellement théorique.
L’Intermittent Fasting est censé influencé favorablement les hormones favorisant la prise de muscle et la perte de gras.
Lire : accélérer la perte de poids
Ainsi, on nous parle régulièrement d’une hausse de l’hormone de croissance (GH) à la suite d’une longue période de jeûne.
Sous prétexte d’argument pharmacologique fallacieux, l’Intermittent Fasting permettrait donc de meilleurs progrès musculaires, moins de gras, une meilleure récupération, moins d’inflammation…
L’intermittent Fasting et la musculation : la réalité
Après nos récents articles, vous savez que la meilleure manière d’être en bonne santé, la meilleure chance de construire du muscle avec un minimum de gras est de maintenir son taux d’insuline dans le sang en corrélation avec sa glycémie le plus stable possible.
Ainsi, nous divisons généralement notre ration calorique sur la journée en fonction de plusieurs facteurs de façon à éviter des fluctuations.
Vous me poserez donc la question suivante désormais : “Si je ne mange que des glucides à faible index glycémique, pourquoi ma glycémie varierait de beaucoup ?”
Connaissez-vous la Charge Glycémique ? Lorsque l’on analyse l’index glycémique d’un aliment, cela est fait pour une ingestion de 50 g de glucides provenant de cette source.
Ainsi, l’index glycémique ne vaut que pour cette quantité. C’est pourquoi certains ont rajouté un indice pour évaluer l’impact de ce que nous consommons réellement sur notre physique, notre santé à savoir la charge glycémique qui est plus proche de la réalité.
Pour ceux que cela intéresse, le calcul est assez simple. Vous multipliez l’index glycémique par la quantité de glucides que vous consommez et vous obtenez la charge glycémique.
De manière générale, on dit qu’une charge glycémique supérieure à 20 durant un repas est trop élevée, mais cela dépend encore une fois de chacun, en fonction de vos besoins, de ce que vous avez besoin de manger pour progresser, de vos objectifs. On ne peut faire de vraie généralité comme partout.
Si vous faites 2 à 3 repas par jour dont un énorme qui contient plus de la moitié de vos kcalories, vous imaginez l’impact que cela aura sur votre glycémie et votre taux d’insuline.
Nous avons parlé des effets néfastes de la fluctuation de l’insuline dans notre article La Fenêtre Anabolique en musculation à savoir qu’elles favorisent admirablement bien la prise de gras en prise de masse et la perte de muscle préférentiellement au régime.
Vous comprenez donc que faire un énorme repas est une énorme erreur, et qu’en faire seulement 2 ou 3 aussi !
De plus, si on veut reparler un peu de pharmacologie, il ne faut encore une fois pas confondre la hausse de l’hormone de croissance de manière générale dans une période de jeûne qui n’aura aucun effet sur la prise de muscle ou la perte de gras (l’hormone de croissance n’a aucun effet de manière directe sur la perte de gras d’ailleurs) et la hausse locale à la suite d’un effort par les cellules musculaires qui la aura beaucoup d’effets.
La pharmacologie est beaucoup plus complexe qu’une hormone. Ceux qui cela intéresse d’en savoir plus sur le sujet peuvent se reporter à mon article Musculation : qui croire, à qui faire confiance ? pour creuser le sujet et voir que finalement, ce n’est qu’un détail pour vous vendre du rêve comme d’habitude.
Que faut-il faire ?
Notre but en tant que pratiquants de musculation est de devenir un peu meilleur chaque jour, de faire les choses au mieux pour progresser, pas de faire de ce qui marche seulement, mais de faire au mieux. Saisissez bien la nuance !
Ce n’est pas parce que cela marche chez certains que c’est la meilleure façon de faire. Nous vous présentons, préconisons l’idéal et après d’adapter en fonction de vous comme nous l’expliquons régulièrement dans nos articles comme La meilleure Diète de Musculation.
Il existe pour chacun une bonne façon de manger, un bon nombre de repas, de bons aliments à prendre en fonction de ses goûts, mais ce n’est certainement pas l’Intermittent Fasting dans 99% des cas.
Si vous êtes en prise de masse, que votre but est de grossir, vous comprenez maintenant que cette méthode de s’alimenter va favoriser la prise de masse grasse au détriment de la prise de masse musculaire par une mauvaise répartition des calories sur la journée.
Si vous êtes au régime, en sèche, l’Intermittent Fasting se conçoit déjà plus puisqu’il est plus facile de restreindre ses apports énergétiques en mangeant seulement 2 à 3 repas, mais ce n’est encore une fois pas la meilleure façon de faire pour perdre le moins de muscle possible.
Lire : comment perdre 3 kilos en 1 semaine
Nous ne le répéterons jamais assez, mais il n’existe aucune méthode miracle de s’entraîner, de manger. Faire les choses bien doit être votre credo de chaque jour pour devenir un meilleur vous.
Pour finir, je rappelle que je suis un coach (ça fait plus de 2 ans) et j’accompagne plusieurs personnes à perdre du poids ou encore à gagner du muscle (tout dépend de l’objectif de chacun).
Pour finir, je rappelle que je suis un coach (ça fait plus de 2 ans) et j’accompagne plusieurs personnes à perdre du poids ou encore à gagner du muscle (tout dépend de l’objectif de chacun). Je propose un programme très intéressant pour vous aider à perdre du poids : jeûne intermittent : perdre 1kg par semaine. Il s’agit d’un programme de 4 heures de formation vidéos, qui vous permet de maitriser ce régime et avoir les méthodes les plus efficaces pour perdre du poids à long terme. Je vous donne les plans d’actions les plus adaptés pour augmenter vos résultats de perte de poids de façon simple, rapide et efficace. Je vous aide également à apprendre comment utiliser les techniques du jeûne intermittent et l’utilisation de l’insuline par l’alimentation afin de perdre du poids sans ressentir le besoin de manger.
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