{"id":12471,"date":"2026-09-13T17:23:45","date_gmt":"2026-09-13T17:23:45","guid":{"rendered":"https:\/\/society-sport.ch\/?p=12471"},"modified":"2026-09-14T10:56:27","modified_gmt":"2026-09-14T10:56:27","slug":"nutrition-sport-manger-avant-apres-entrainement-lonay","status":"publish","type":"post","link":"https:\/\/society-sport.ch\/en\/nutrition-sport-manger-avant-apres-entrainement-lonay\/","title":{"rendered":"Nutrition et sport : que manger avant et apr\u00e8s l\u2019entra\u00eenement"},"content":{"rendered":"<h2 dir=\"ltr\">Nutrition et sport : que manger avant et apr\u00e8s l&rsquo;entra\u00eenement<\/h2>\n<p dir=\"ltr\" class=\"translation-block\">Do you train regularly at our <strong>gym in Lonay<\/strong>\u2014yet feel your results are stalling despite your efforts? The answer often lies on your plate, not in your workout routine.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">Sports nutrition is one of the factors most often underestimated by amateur athletes. Yet, what you eat before and after your workout directly influences your energy levels during exercise, your muscle recovery afterward, and your long-term results. At <a href=\"https:\/\/society-sport.ch\/en\/lonay\/\" target=\"_self\">Society Sport in Lonay<\/a>, our <strong>fitness coaches in Morges<\/strong> regularly discuss this topic with our members\u2014and here is what they recommend.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">Pourquoi la nutrition sportive est aussi importante que l&rsquo;entra\u00eenement<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Think of your body as a car. Your training at our <strong>fitness club in Lonay<\/strong> is the engine. But without the right fuel, even the best engine in the world won't perform. You could have the most optimized training program on the planet\u2014but if your nutrition doesn't match, you\u2019re leaving a lot of potential results on the table.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">According to the <a href=\"https:\/\/www.who.int\/fr\" target=\"_self\">World Health Organization<\/a>, a diet tailored to physical activity significantly improves athletic performance, reduces the risk of injury, and accelerates muscle recovery. In other words, eating well in conjunction with your workouts at our <strong>gym in Lonay<\/strong> means training twice as effectively.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">Que manger AVANT l&rsquo;entra\u00eenement ?<\/h3>\n<p dir=\"ltr\">L&rsquo;objectif du repas ou de la collation pr\u00e9-entra\u00eenement est simple : fournir \u00e0 votre corps l&rsquo;\u00e9nergie dont il a besoin pour performer pendant la s\u00e9ance \u2014 sans le surcharger au point de le ralentir.<\/p>\n<h4 dir=\"ltr\">Combien de temps avant la s\u00e9ance ?<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Timing is just as important as content. Here is what our <strong>certified coaches in Lonay<\/strong> recommend:<\/p>\n<ul dir=\"ltr\">\n<li class=\"translation-block\"><strong>2 to 3 hours before<\/strong>: light, balanced meal<\/li>\n<li class=\"translation-block\"><strong>30 to 60 minutes before<\/strong>: light, easily digestible snack<\/li>\n<\/ul>\n<h4 dir=\"ltr\">What to eat<\/h4>\n<p dir=\"ltr\" class=\"translation-block\"><strong>Carbohydrates are your best friends before a workout.<\/strong> They provide the glucose your muscles use as fuel during training. So, whether you are preparing for a <a href=\"https:\/\/society-sport.ch\/en\/cours\/spinning\/\" target=\"_self\">spinning<\/a>, <a href=\"https:\/\/society-sport.ch\/en\/cours\/circuit-training\/\" target=\"_self\">circuit training<\/a>, or weight training session at our <strong>fitness center in Lonay<\/strong>, your body needs carbohydrates.<\/p>\n<p dir=\"ltr\"><strong>Good options 2\u20133 hours beforehand:<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>Riz complet avec poulet et l\u00e9gumes<\/li>\n<li>P\u00e2tes compl\u00e8tes avec sauce tomate et prot\u00e9ines maigres<\/li>\n<li>Pain complet avec \u0153ufs et avocat<\/li>\n<li>Sweet potato with white fish<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Good options 30\u201360 minutes beforehand:<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>Une banane avec une poign\u00e9e d&rsquo;amandes<\/li>\n<li>A Greek yogurt with red berries<\/li>\n<li>A slice of whole-wheat bread with almond butter<\/li>\n<li>Un smoothie banane-avoine-lait v\u00e9g\u00e9tal<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Ce qu&rsquo;il faut \u00e9viter avant l&rsquo;entra\u00eenement<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Unlike carbohydrates, there are certain foods you should absolutely avoid before a workout at our <strong>gym in Lonay<\/strong>:<\/p>\n<ul dir=\"ltr\">\n<li class=\"translation-block\"><strong>Fatty foods<\/strong> \u2014 they slow down digestion and weigh the body down.<\/li>\n<li class=\"translation-block\"><strong>High-fiber foods<\/strong> \u2014 risk of digestive discomfort during exercise<\/li>\n<li><strong>Les aliments ultra-transform\u00e9s<\/strong> \u2014 pic de glyc\u00e9mie suivi d&rsquo;une chute d&rsquo;\u00e9nergie<\/li>\n<li><strong>Trop de prot\u00e9ines<\/strong> \u2014 difficiles \u00e0 dig\u00e9rer rapidement avant l&rsquo;effort<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"ltr\">L&rsquo;hydratation \u2014 souvent oubli\u00e9e, toujours essentielle<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Even before considering food, hydration is the absolute priority. Indeed, dehydration amounting to just 2% of body weight is enough to reduce athletic performance by 10% to 20%, according to a study in the <a href=\"https:\/\/www.tandfonline.com\/journals\/tejs20\" target=\"_self\">European Journal of Sport Science<\/a>.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">Here is what our <strong>fitness coaches in Morges<\/strong> recommend to stay well-hydrated:<\/p>\n<ul dir=\"ltr\">\n<li class=\"translation-block\">Drink <strong>500 ml of water<\/strong> in the 2 hours before your session.<\/li>\n<li class=\"translation-block\">Bring <strong>your water bottle<\/strong> to every class at our <strong>gym in Lonay<\/strong>.<\/li>\n<li class=\"translation-block\">Drink regularly during exercise \u2014 without waiting until you are thirsty<\/li>\n<li>\u00c9vitez les boissons sucr\u00e9es et les sodas avant la s\u00e9ance<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"ltr\">Que manger APR\u00c8S l&rsquo;entra\u00eenement ?<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">It is after the session that your body enters its muscle-rebuilding phase. What you eat in the 30 to 60 minutes following your workout at our <strong>fitness club in Lonay<\/strong> is crucial for optimizing this recovery.<\/p>\n<h4 dir=\"ltr\">La fen\u00eatre anabolique \u2014 agissez vite<\/h4>\n<p dir=\"ltr\">Les 30 \u00e0 60 minutes apr\u00e8s l&rsquo;effort constituent ce qu&rsquo;on appelle la fen\u00eatre anabolique \u2014 la p\u00e9riode o\u00f9 votre corps est le plus r\u00e9ceptif aux nutriments et o\u00f9 la synth\u00e8se prot\u00e9ique est \u00e0 son maximum. En d&rsquo;autres termes, c&rsquo;est le moment id\u00e9al pour nourrir vos muscles et acc\u00e9l\u00e9rer leur r\u00e9cup\u00e9ration.<\/p>\n<h4 dir=\"ltr\">Ce qu&rsquo;il faut manger apr\u00e8s l&rsquo;effort<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">After a <a href=\"https:\/\/society-sport.ch\/en\/cours\/full-body\/\" target=\"_self\">full-body<\/a>, <a href=\"https:\/\/society-sport.ch\/en\/cours\/caf\/\" target=\"_self\">C.A.F.<\/a>, or weight training session in our <strong>gym in Morges<\/strong>, your body primarily needs two types of nutrients:<\/p>\n<p dir=\"ltr\"><strong>1. Des prot\u00e9ines \u2014 pour reconstruire les muscles<\/strong><\/p>\n<p dir=\"ltr\">Les prot\u00e9ines sont les briques de construction de vos muscles. Apr\u00e8s l&rsquo;effort, vos fibres musculaires sont micro-l\u00e9s\u00e9es \u2014 c&rsquo;est normal, c&rsquo;est ce qui les fait grossir et se renforcer. Les prot\u00e9ines permettent de les r\u00e9parer et de les reconstruire plus solides.<\/p>\n<p dir=\"ltr\">Bonnes sources de prot\u00e9ines post-entra\u00eenement :<\/p>\n<ul dir=\"ltr\">\n<li>Chicken or turkey breast<\/li>\n<li>\u0152ufs entiers ou blancs d&rsquo;\u0153ufs<\/li>\n<li>Poisson \u2014 saumon, thon, cabillaud<\/li>\n<li>0% Greek yogurt or fromage blanc<\/li>\n<li>L\u00e9gumineuses \u2014 lentilles, pois chiches<\/li>\n<li>Whey prot\u00e9ine si vous avez du mal \u00e0 atteindre vos apports<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>2. Des glucides \u2014 pour reconstituer les r\u00e9serves d&rsquo;\u00e9nergie<\/strong><\/p>\n<p dir=\"ltr\" class=\"translation-block\">During a workout, your body draws on its glycogen reserves\u2014the fuel stored in your muscles. After the session, you need to replenish these stores to be ready for your next workout at our <strong>gym in Lonay<\/strong>.<\/p>\n<p dir=\"ltr\">Bonnes sources de glucides post-entra\u00eenement :<\/p>\n<ul dir=\"ltr\">\n<li>White or brown rice<\/li>\n<li>Sweet potato<\/li>\n<li>Whole wheat bread<\/li>\n<li>Quinoa<\/li>\n<li>Fruits \u2014 banane, dattes, raisins<\/li>\n<\/ul>\n<p dir=\"ltr\"><strong>Repas post-entra\u00eenement id\u00e9al :<\/strong><\/p>\n<ul dir=\"ltr\">\n<li>Poulet grill\u00e9 + riz complet + l\u00e9gumes vapeur<\/li>\n<li>Omelette aux \u0153ufs + pain complet + avocat<\/li>\n<li>Salmon + sweet potato + broccoli<\/li>\n<li>Smoothie prot\u00e9in\u00e9 banane-whey-lait d&rsquo;amande + flocons d&rsquo;avoine<\/li>\n<\/ul>\n<h4 dir=\"ltr\">Ce qu&rsquo;il faut \u00e9viter apr\u00e8s l&rsquo;entra\u00eenement<\/h4>\n<ul dir=\"ltr\">\n<li class=\"translation-block\"><strong>Skipping the post-workout meal<\/strong> \u2014 that\u2019s the worst thing you can do for your recovery.<\/li>\n<li class=\"translation-block\"><strong>Alcohol<\/strong> \u2014 it inhibits protein synthesis and significantly slows down muscle recovery.<\/li>\n<li class=\"translation-block\"><strong>Ultra-processed foods<\/strong> \u2014 they provide empty calories without nutrients beneficial for recovery.<\/li>\n<\/ul>\n<hr \/>\n<h3 dir=\"ltr\">Nutrition based on your goal<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Our <strong>personal trainers in Morges<\/strong> always tailor nutritional recommendations to each member's goals. Here are the general guidelines based on your specific situation:<\/p>\n<h4 dir=\"ltr\">You want to lose weight.<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Eat a light meal before the session and prioritize protein afterwards\u2014while slightly reducing post-workout carbohydrates. The goal is to maintain muscle mass while creating an overall calorie deficit. Our <a href=\"https:\/\/society-sport.ch\/en\/cours\/spinning\/\" target=\"_self\">spinning<\/a> and <a href=\"https:\/\/society-sport.ch\/en\/cours\/circuit-training\/\" target=\"_self\">circuit training<\/a> classes are particularly well-suited to this goal.<\/p>\n<h4 dir=\"ltr\">You want to build muscle mass.<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Increase your protein AND carbohydrate intake\u2014both before and after your workout. Your body needs a caloric surplus to build muscle. Working out at the <strong>gym in Morges<\/strong>, combined with sufficient protein intake, is the winning formula.<\/p>\n<h4 dir=\"ltr\">Vous voulez am\u00e9liorer vos performances en cours collectifs<\/h4>\n<p dir=\"ltr\" class=\"translation-block\">Focus on carbohydrates before intense classes like <a href=\"https:\/\/society-sport.ch\/en\/cours\/spinning\/\" target=\"_self\">spinning<\/a> or <a href=\"https:\/\/society-sport.ch\/en\/cours\/circuit-training\/\" target=\"_self\">circuit training<\/a>, and on protein after strengthening classes like <a href=\"https:\/\/society-sport.ch\/en\/cours\/pilates\/\" target=\"_self\">Pilates<\/a> or <a href=\"https:\/\/society-sport.ch\/en\/cours\/full-body\/\" target=\"_self\">full-body<\/a> workouts.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">Un dernier conseil de nos coachs \u00e0 Lonay<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Sports nutrition is about habits, not perfection. You don\u2019t need to weigh every gram of rice or count every calorie to make progress. Start by applying the basics\u2014eating before and after your workout, and staying hydrated\u2014and you\u2019ll quickly feel the difference during your sessions at the <strong>gym in Lonay<\/strong>.<\/p>\n<p dir=\"ltr\" class=\"translation-block\">If you want to take things further and get a personalized nutrition plan tailored to your goals and training program, our <strong>certified coaches<\/strong> are here to support you through <a href=\"https:\/\/society-sport.ch\/en\/abonnements\/\" target=\"_self\">personalized coaching<\/a>.<\/p>\n<hr \/>\n<h3 dir=\"ltr\">Conclusion \u2014 Mangez bien, progressez vite<\/h3>\n<p dir=\"ltr\" class=\"translation-block\">Training at our <strong>gym in Lonay<\/strong> is half the battle. The other half takes place in your kitchen. Eat carbohydrates before your workout for energy, and protein and carbohydrates afterwards for recovery\u2014and stay hydrated throughout the day.<\/p>\n<p dir=\"ltr\">Ces principes simples, appliqu\u00e9s de mani\u00e8re consistante, font une diff\u00e9rence r\u00e9elle sur vos r\u00e9sultats \u2014 que vous visiez la perte de poids, la prise de masse ou simplement une meilleure forme g\u00e9n\u00e9rale.<\/p>\n<p dir=\"ltr\">Vous voulez progresser plus vite ? Commencez par essayer nos cours collectifs et parlez de nutrition \u00e0 votre coach d\u00e8s votre premi\u00e8re s\u00e9ance.<\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/society-sport.ch\/en\/seance-dessai\/\">Book your free trial session in Lonay.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Nutrition et sport : que manger avant et apr\u00e8s l&rsquo;entra\u00eenement Vous vous [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12533,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[59],"tags":[55,60,47],"class_list":["post-12471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-sante","tag-coach-sportif-morges","tag-conseils-fitness-lonay","tag-salle-de-sport-lonay"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition et sport : que manger avant et apr\u00e8s l&#039;entra\u00eenement<\/title>\n<meta name=\"description\" content=\"Que manger avant et apr\u00e8s l&#039;entra\u00eenement ? 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