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Nutrition

Docteur Christian Daulouède - Publié le 30/06/2015

Bien s'alimenter avant, pendant et après le match

Chapô: 

L'effort à fournir durant un match de tennis nécessite une alimentation adaptée, un aspect souvent sous-estimé par les compétiteurs. Pourtant son importance avant, pendant, et après un match est fondamentale. Voici quelques conseils pour mieux aborder une rencontre et maintenir un niveau de performance constant.

Alexandre Favrot s'alimente durant un match de qualif' à RG - © Tennisleader
Alexandre Favrot s'alimente durant un match de qualif' à RG - © Tennisleader

Le petit-déjeuner

On n'a jamais démontré la supériorité de tel ou tel menu à ce moment de la journée. On ne sait pas si le breakfast anglo-saxon est par exemple plus conseillé que le petit dejeuner français. Les Anglais mangent des oeufs et du bacon, ce n'est pas forcément le mieux mais ce c'est pas si contre-indiqué que ça. Il n'y a pas d'étude formelle là-dessus. En revanche, si on joue à 11 heures il faut manger des pâtes au petit déjeuner. Si le match est prévu plus tard dans la journée, le tennisman va boire son café avec des tartines. Important par leur apport en fibres et vitamines, il faut privilégier des fruits frais pressés ou non, même s'il vaut mieux consommer une orange non pressée qu'une orange pressée. Il ne faut pas oublier tout ce qui est amandes, noisettes et noix afin de booster le métabolisme alphalinolénique.

Il faut prendre un bon petit déjeuner mais pas excessif non plus :

- Pain blanc, pain aux céréales, baguette tradition ou cornflakes classiques, muesli.
- Beurre ou margarine et confiture
- Un fruit bien mûr, à défaut un jus de fruits
- Un yaourt ou du fromage blanc

Avant le match

La grande question c'est : faut-il se "bourrer" de sucres lents avant ? Les marathoniens ont leur célèbre pasta party avec un grand plat de pâtes. Son utilité réelle est très discutée. Ce qui ne faut pas faire, c'est deux heures avant manger des sucres rapides, c'est évident. Il ne faut pas non plus manger de grosses doses de protéines comme un steack. Ce sont de grosses molécules qui sont mal filtrées. Si la partie risque d'être longue, le sportif peut faire trois-quatre heures avant le début prévu un bon plat de féculents, le plus souvent des pâtes. Le problème c'est que les pâtes toutes seules c'est un peu austère. On a tendance à rajouter des choses comme du beurre ou du fromage rapé et finalement cela crée un mélange pas très diététique. Ne mettez pas plus d'une demi-noix de beurre et salez normalement. On peut ajouter éventuellement un tout petit peu de fromage mais pas trop. Il ne faut pas mettre des corps gras dessus car c'est une calamité. Eviter aussi l'alcool, les viandes grasses et tout aliment difficile à digérer.

Le Dr Christian Daulouède est médecin du sport (notamment à la ligue de Guyenne de tennis) et spécialiste en rééducation fonctionnelle. Il est l'auteur de « Les secrets de la forme. Le sport après 40 ans » (Ed Aubéron) et « Mieux vivre par le sport » (Ed. Sud-Ouest).

Trois heures avant le match au plus tard il faut donc privilégier un repas équilibré :

- Crudités
- Poissons (sauf frits et panés) ou viande maigre (poulet, dinde, veau, steak haché 5%, jambon)
- Pâtes, riz, semoule, pommes de terre à l'eau
- Une dose de légumes cuits
- Laitage ou fromage (gouda)

Pendant le match

En complément d'une bonne hydratation, dès la pause du deuxième changement de côté au troisième jeu, il faut commencer à avaler un peu de nourriture solide: banane, barre énergétique, biscuit, pâte de fruit, en résumé ce qui plait au joueur. Chacun a ses gouts. Il faut que ça plaise, pas que ce soit forcé. Cette ingestion permet de mettre la glycémie au bon niveau. A chaque changement de côté on observe d'ailleurs que les joueurs professionnels s'hydratent et mangent légèrement (gel barres...) pour avoir un peu de sucre rapide durant toute le match. L'effet des sucres rapides dure une demi-heure, c'est pour cela qu'on doit en ingurgiter en continu.

Après le match

C'est le moment de profiter de la fenêtre métabolique (à ce sujet voir "Comment bien gérer son hydratration"). Il y avait un désaccord auparavant sur ce point mais maintenant ce n'est plus le cas. Il ne faut pas hésiter à manger du sucre, à boire du coca par exemple. Si on a joué beaucoup et produit un effort intense, c'est nécessaire et très bon car ces sucres avalés vont se fixer sur les muscles. Si on a fait un effort très intense, se pose le problème du repas du soir dont le but doit être d'assurer une excellente récupération. En principe il ne faut pas avaler des choses difficiles à digérer tels les corps gras.

Un repas équilibré, généreux mais sans trop de protéines, pour reconstituer les stocks :

- Une soupe de légumes
- Une viande blanche
- Blé, riz, boulgour, blé, quinoa
- Beaucoup de légumes cuits
- Un yaourt

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