Les 2 articles présentés ci-après apportent 2 enseignements principaux :
1- La consommation de glucides est très importante dans ces 2 populations (de l’ordre de 550g / jour soit 10g de glucides par kg de poids corporel et par jour) qui permet de reconstituer les réserves entamées par les 2 entraînements quotidiens. Cet apport se fait principalement sous forme de végétaux et de céréales avec une consommation importante de riz et de lentille.
2- De manière assez surprenante, l’apport en eau est relativement faible (2,3 litres / jour chez les Kenyans contre 1,7 litres / jour chez les Ethiopiens) notamment avant et pendant les séances. Qu’en serait-il si ces athlètes suivaient les recommandations des spécialistes en matière d’hydratation !
Conclusion : en période d’entraînement intensif, sous réserve que l’on ait pas de poids à perdre, il est important de consommer de grande quantités de glucides sous formes de fruits, céréales, produits de l’effort (Nutratlétic)… et se s’hydrater très régulièrement afin d’optimiser le fonctionnement cellulaire.
Etude 1 : Food and macronutrient intake of elite kenyan distance runners.
Onywera VO et al., Int J Sport Nutr Exerc Metab. 2004 Dec;14(6):709-19.
Abstract : The food and macronutrient intake of elite Kenyan runners was compared to recommendations for endurance athletes. Estimated energy intake (EI: 2987 +/- 293 kcal; mean +/- standard deviation) was lower than energy expenditure (EE: 3605 +/- 119 kcal; P < 0.001) and body mass (BM: 58.9 +/- 2.7 kg vs. 58.3 +/- 2.6 kg; P < 0.001) was reduced over the 7-d intense training period. Diet was high in carbohydrate (76.5%, 0.4 g/kg BM per day) and low in fat (13.4 %). Protein intake (10.1 %; 1.3 g/kg BM per day) matched recommendations for protein intake. Fluid intake was modest and mainly in the form of water (1113 +/- 269 mL; 0.34 +/- 0.16 mL/kcal) and tea (1243 +/- 348 mL). Although the diet met most recommendations for endurance athletes for macronutrient intake, it remains to be determined if modifying energy balance and fluid intake will enhance the performance of elite Kenyan runners.
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Food and macronutrient intake of elite Ethiopian distance runners.
Beis LY et al., J Int Soc Sports Nutr. 2011 May 19;8:7.
Explanations for the phenomenal success of East African distance runners include unique dietary practices. The aim of the present study was to assess the food and macronutrient intake of elite Ethiopian distance runners during a period of high intensity exercise training at altitude and prior to major competition.
METHODS: The dietary intake of 10 highly-trained Ethiopian long distance runners, living and training at high altitude (approximately 2400 m above sea level) was assessed during a 7 day period of intense training prior to competition using the standard weighed intake method. Training was also assessed using an activity/training diary.
RESULTS: Body mass was stable (i.e., was well maintained) over the assessment period (pre: 56.7 ± 4.3 kg vs. post: 56.6 ± 4.2 kg, P = 0.54; mean ± SD). The diet comprised of 13375 ± 1378 kJ and was high in carbohydrate (64.3 ± 2.6%, 545 ± 49 g, 9.7 ± 0.9 g/kg). Fat and protein intake was 23.3 ± 2.1% (83 ± 14 g) and 12.4 ± 0.6% (99 ± 13 g, 1.8 ± 0.2 g/kg), respectively. Fluid intake comprised mainly of water (1751 ± 583 mL), while no fluids were consumed before or during training with only modest amounts being consumed following training.
CONCLUSIONS: Similar to previous studies in elite Kenyan distance runners, the diet of these elite Ethiopian distance runners met most recommendations of endurance athletes for macronutrient intake but not for fluid intake.
