{"id":10082,"date":"2025-07-07T11:20:15","date_gmt":"2025-07-07T18:20:15","guid":{"rendered":"https:\/\/blog.freshprep.ca\/non-categorise\/power-up-calcium\/"},"modified":"2025-07-07T11:20:15","modified_gmt":"2025-07-07T18:20:15","slug":"a-vos-marques-on-sentraine-toujours-plus","status":"publish","type":"post","link":"https:\/\/blog.freshprep.ca\/fr\/inspiration-culinaire\/a-vos-marques-on-sentraine-toujours-plus\/","title":{"rendered":"\u00c0 vos marques\u2026 on s\u2019entra\u00eene toujours plus!"},"content":{"rendered":"\r\n<header id=\"hero-banner-block_504166e8920405ac95ff6c5508b31550\" class=\"hero-banner full-width-container \" aria-labelledby=\"post-title\">\r\n    <div class=\"container\">\r\n        <div class=\"row justify-content-center hero-banner-information\">\r\n            <div class=\"col-12 col-lg-10\">\r\n                <h1 id=\"post-title\">\u00c0 vos marques\u2026 on s\u2019entra\u00eene toujours plus!<\/h1>\r\n            <\/div>\r\n            <div class=\"col-9 col-lg-5\">\r\n                <div class=\"hero-banner-introduction\"><p><span style=\"font-weight: 400;\">D\u00e9couvrez pourquoi le calcium est un alli\u00e9 incontournable pour performer lors d\u2019une course comme Sun Run, selon les explications des di\u00e9t\u00e9tistes certifi\u00e9es Steph et Alexandra.<\/span><\/p>\n<\/div>\r\n            <\/div>\r\n            <div class=\"col-12 col-lg-10\">\r\n                <div class=\"post-metadata\">\r\n                    Juil 7, 2025                    <span>&#8226;<\/span>\r\n                    <a href=\"https:\/\/blog.freshprep.ca\/fr\/cat\u00e9gorie\/inspiration-culinaire\/\" rel=\"category tag\">Inspiration culinaire<\/a>                                            <span>&#8226;<\/span>\r\n                        <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/calcium-fr\/\" rel=\"tag\">calcium<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/meal-planning-fr\/\" rel=\"tag\">meal planning<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/meal-prep-fr\/\" rel=\"tag\">meal prep<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/nutrition-fr\/\" rel=\"tag\">nutrition<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/running-fr\/\" rel=\"tag\">running<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/sun-run-fr\/\" rel=\"tag\">sun run<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/tips-fr\/\" rel=\"tag\">Tips<\/a>,<a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/training-fr\/\" rel=\"tag\">training<\/a>                                    <\/div>\r\n            <\/div>\r\n            <div class=\"col-12\">\r\n                <div class=\"hero-banner-image\">\r\n                    <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2024\/04\/miguel-a-amutio-zgJfc4Ubi_4-unsplash-scaled.jpg?resize=768%2C700&#038;ssl=1\" class=\"img-fluid show-mobile\" width=\"768\" height=\"700\" loading=\"lazy\" alt=\"\" \/>\r\n                    <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2024\/04\/miguel-a-amutio-zgJfc4Ubi_4-unsplash-scaled.jpg?resize=1640%2C708&#038;ssl=1\" class=\"img-fluid show-desktop\" width=\"1640\" height=\"708\" loading=\"lazy\" alt=\"\" \/>\r\n                <\/div>\r\n            <\/div>\r\n        <\/div>\r\n    <\/div>\r\n<\/header>\r\n\n\n\n<p>Apr\u00e8s les trois premiers articles de cette s\u00e9rie, vous savez d\u00e9j\u00e0 \u00e0 quel point une alimentation \u00e9quilibr\u00e9e et un apport suffisant en fer sont essentiels pour performer lors d\u2019une course comme le <em>Vancouver Sun Run<\/em>.<\/p>\n\n\n\n<p>Dans ce quatri\u00e8me et dernier volet, nous nous pencherons sur les raisons qui font du calcium un nutriment indispensable aux coureur\u1427ses, ainsi que sur les fa\u00e7ons de s\u2019assurer d\u2019en consommer suffisamment pour soutenir \u00e0 la fois votre entra\u00eenement et votre sant\u00e9 globale.<\/p>\n\n\n\n<p>D\u2019abord, d\u00e9couvrons-en un peu plus sur le calcium. Ce min\u00e9ral est le plus abondant dans l\u2019organisme et se trouve principalement dans nos os et nos dents. Mais son r\u00f4le ne se limite pas qu\u2019au soutien de la structure osseuse : il participe aussi au bon fonctionnement des muscles, \u00e0 la transmission nerveuse et m\u00eame \u00e0 la coagulation sanguine.<\/p>\n\n\n\n<p><strong><strong>Pourquoi les coureurs ont-ils besoin de calcium?<\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sant\u00e9 des os<\/strong> : La course \u00e0 pied est un exercice avec impact, ce qui signifie qu\u2019elle exerce une certaine pression sur les os et aide \u00e0 les renforcer. Toutefois, cela implique aussi que vos os ont besoin de suffisamment de calcium pour conserver leur densit\u00e9 et leur solidit\u00e9.<\/li>\n\n\n\n<li><strong>Fonction musculaire<\/strong> : M\u00eame si on pense d\u2019abord aux os quand on \u00e9voque le calcium, ce min\u00e9ral est tout aussi crucial pour le bon fonctionnement musculaire. Il est directement impliqu\u00e9 dans la contraction et la relaxation des muscles, permettant des mouvements fluides et en douceur. Le calcium est essentiel pour courir avec efficacit\u00e9 et \u00e9viter les crampes.<\/li>\n\n\n\n<li><strong>\u00c9quilibre des \u00e9lectrolytes<\/strong> : Le calcium, comme les autres \u00e9lectrolytes, contribue au maintien d\u2019un \u00e9quilibre hydrique optimal dans le corps. Pendant un entra\u00eenement, la sueur fait perdre plusieurs \u00e9lectrolytes, dont le calcium. Les remplacer est essentiel pour pr\u00e9venir la d\u00e9shydratation et soutenir la fonction musculaire pendant l\u2019exercice physique.<\/li>\n\n\n\n<li><strong>Pr\u00e9vention des blessures<\/strong> : Un apport ad\u00e9quat en calcium favorise bien \u00e9videmment des os plus sains, mais il contribue aussi \u00e0 les rendre plus forts, et donc plus r\u00e9sistants aux chocs lors de la course. Il diminue ainsi le risque de fractures de stress et d\u2019autres blessures li\u00e9es \u00e0 la fragilit\u00e9 osseuse.<\/li>\n<\/ul>\n\n\n\r\n<div id=\"gallery-with-layout-options-block_7d6daa632f3e40cfdcc16e16bd4a0430\" class=\"gallery-with-layout-options full-width-container \">\r\n  <div class=\"container\">\r\n    <div class=\"row justify-content-center\">\r\n      <div class=\"col-12\">\r\n                  <div class=\"gallery option-1\">\r\n            <div class=\"gallery-column show-mobile\">\r\n              <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2024\/04\/calciumImg.png?resize=738%2C518&#038;ssl=1\" width=\"812\" height=\"736\" class=\"img-fluid\" loading=\"lazy\" alt=\"\" \/>\r\n            <\/div>\r\n            <div class=\"gallery-column show-desktop\">\r\n              <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2024\/04\/calciumImg.png?resize=738%2C518&#038;ssl=1\" width=\"1640\" height=\"690\" class=\"img-fluid\" loading=\"lazy\" alt=\"\" \/>\r\n            <\/div>\r\n          <\/div>\r\n              <\/div>\r\n    <\/div>\r\n  <\/div>\r\n<\/div>\n\n\n<p>Les apports quotidiens recommand\u00e9s en calcium varient selon l\u2019\u00e2ge, le sexe et d\u2019autres facteurs. Pour la plupart des adultes qui courent, on vise entre 1000 et 1300 mg de calcium par jour. Heureusement, on trouve du calcium dans de nombreux aliments, ce qui aide les coureur\u1427ses \u00e0 combler leurs besoins simplement avec leur alimentation. Voici d\u2019excellentes sources de calcium \u00e0 int\u00e9grer dans vos repas :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Produits laitiers (lait, yogourt, fromages);<\/li>\n\n\n\n<li>Produits \u00e0 base de soya, comme le tofu (si fait avec du sulfate de calcium) et les edamames;<\/li>\n\n\n\n<li>L\u00e9gumes-feuilles fonc\u00e9s, comme le chou fris\u00e9 (kale), les \u00e9pinards et le collard;<\/li>\n\n\n\n<li>Aliments enrichis, notamment certaines boissons v\u00e9g\u00e9tales (soya, amande, avoine) et certaines c\u00e9r\u00e9ales : v\u00e9rifiez bien les \u00e9tiquettes pour voir si elles contiennent du calcium ajout\u00e9;<\/li>\n\n\n\n<li>Saumon et sardines en conserve, gr\u00e2ce \u00e0 leurs ar\u00eates tendres et comestibles;<\/li>\n\n\n\n<li>Amandes, graines de chia et graines de s\u00e9same, qui sont aussi de bonnes sources de calcium.<\/li>\n<\/ul>\n\n\n\n<p>Fresh Prep propose d\u2019ailleurs de d\u00e9licieuses recettes riches en calcium, comme :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rago\u00fbt de lentilles tha\u00ef \u00e9pic\u00e9es, <\/strong>contenant 200 mg de calcium par portion.<\/li>\n\n\n\n<li><strong>Thon mi-cuit avec cro\u00fbte au s\u00e9same, <\/strong>avec 300 mg de calcium par portion<\/li>\n\n\n\n<li><strong>Bol de riz et haricots noirs<\/strong>, qui fournit 600 mg de calcium par portion<\/li>\n\n\n\n<li><strong>Kit soupe cr\u00e9meuse au brocoli et au cheddar<\/strong>, qui affiche un impressionnant 850 mg de calcium par portion!<\/li>\n<\/ul>\n\n\n\r\n<div id=\"gallery-with-layout-options-block_ad285c2183ef0bae151aaf6081d5e252\" class=\"gallery-with-layout-options full-width-container \">\r\n  <div class=\"container\">\r\n    <div class=\"row justify-content-center\">\r\n      <div class=\"col-12\">\r\n                  <div class=\"gallery option-2\">\r\n            <div class=\"gallery-column\">\r\n              <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2024\/04\/595e7a9531f0757ea01a2d71071b771c.png?resize=812%2C736&#038;ssl=1\" width=\"812\" height=\"736\" class=\"img-fluid\" loading=\"lazy\" alt=\"\" \/>\r\n            <\/div>\r\n            <div class=\"gallery-column\">\r\n              <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2024\/04\/imgnameRed_Lentil_Stew-23.jpgimgnamee4a8c0f0f08f9633412d0bd6d8d83f99.png?resize=812%2C736&#038;ssl=1\" width=\"812\" height=\"736\" class=\"img-fluid\" loading=\"lazy\" alt=\"\" \/>\r\n            <\/div>\r\n          <\/div>\r\n              <\/div>\r\n    <\/div>\r\n  <\/div>\r\n<\/div>\n\n\n<p>Id\u00e9alement, il vaut mieux combler ses besoins en calcium par l\u2019alimentation, mais certains coureur\u1427ses, \u00e0 cause de restrictions alimentaires ou d\u2019une difficult\u00e9 \u00e0 atteindre les recommandations, peuvent avoir besoin de suppl\u00e9ments. Il est toutefois crucial de les prendre sous supervision de votre professionnel\u1427le de la sant\u00e9, puisque trop de calcium peut avoir des effets n\u00e9fastes. Si vous cherchez un soutien nutritionnel adapt\u00e9 \u00e0 vos besoins pour une course comme le Sun Run ou un autre \u00e9v\u00e9nement sportif, prenez rendez-vous avec un\u1427e di\u00e9t\u00e9tiste.<\/p>\n\n\n\n<p>Dans le monde de la course, plusieurs nutriments jouent un r\u00f4le cl\u00e9 pour optimiser la performance et la sant\u00e9 globale. Souvent \u00e9clips\u00e9 par d\u2019autres nutriments, le calcium m\u00e9rite pourtant une attention particuli\u00e8re de la part des coureur\u1427ses de tout niveau, tant pour sa capacit\u00e9 \u00e0 fortifier les os que pour son r\u00f4le dans la fonction musculaire et la pr\u00e9vention des blessures. En favorisant les aliments riches en calcium et en tenant compte de vos besoins sp\u00e9cifiques, vous vous assurez un apport suffisant pour soutenir vos courses, garder votre corps solide et r\u00e9silient, et accumuler les kilom\u00e8tres en toute confiance. Alors, lacez vos chaussures, nourrissez votre corps et laissez le calcium vous accompagner jusqu\u2019\u00e0 la ligne d\u2019arriv\u00e9e!<\/p>\n\n\n\r\n<div id=\"call-to-action-text-and-button-block_f2fab643fa72ea45cf775d3fdea3fc50\" class=\"call-to-action-text-and-button full-width-container \">\r\n  <div class=\"container\">\r\n    <div class=\"row justify-content-center\">\r\n      <div class=\"col-12 col-lg-9 call-to-action-container\">\r\n        <div class=\"call-to-action-content\">\r\n          <p><span style=\"font-weight: 400;\">Abonnez-vous et obtenez 90 $ de rabais sur vos 3 premi\u00e8res commandes!<\/span><\/p>\n        <\/div>\r\n                            <div class=\"call-to-action-button\">\r\n              <a href=\"https:\/\/www.freshprep.ca\/signup\/plans?discount_code=SUNRUNBL4\" class=\"cta-link solid inverse\">S&rsquo;abonner et \u00e9conomiser<\/a>\r\n            <\/div>\r\n                      <\/div>\r\n    <\/div>\r\n  <\/div>\r\n<\/div>\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><\/div>\n<\/div>\n\n\n\r\n<div id=\"back-to-blog-link-block_b81334f7732a7b7df83c85a33701f867\" class=\"back-to-blog-link \">\r\n  <a href=\"\/\">Retourner au blogue<\/a>\r\n<\/div>\n\n\r\n<div id=\"recommended-post-with-full-width-image-block_1b3a53195e32e530ed13204fe5d1f17e\" class=\"recommended-post-with-full-width-image full-width-container \">\r\n  <div class=\"recommended-post-container\" style=\"background-image:url(https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2025\/01\/Marketplace-Banner-2-scaled.jpg?resize=2560%2C1240&#038;ssl=1)\">\r\n    <img decoding=\"async\" src=\"https:\/\/i0.wp.com\/blog.freshprep.ca\/wp-content\/uploads\/2025\/01\/Marketplace-Banner-2-scaled.jpg?resize=768%2C356&#038;ssl=1\" class=\"img-fluid show-mobile\" width=\"768\" height=\"700\" loading=\"lazy\" alt=\"\" \/>\r\n    <div class=\"recommended-post-content\">\r\n      <h2><a href=\"https:\/\/blog.freshprep.ca\/fr\/nouvelles\/bienvenue-au-marche-fresh-prep\/\">Bienvenue au March\u00e9 Fresh Prep : plus de 150 essentiels d\u2019\u00e9picerie pour simplifier votre routine.<\/a><\/h2>\r\n      <div class=\"post-metadata\">\r\n        Juil 7, 2025        <span>&#8226;<\/span>\r\n        <a href=\"https:\/\/blog.freshprep.ca\/fr\/cat\u00e9gorie\/nouvelles\/\">Nouvelles<\/a>        <span>&#8226;<\/span>\r\n        <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/add-ons-fr\/\">add-ons<\/a>, <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/market-fr\/\">market<\/a>, <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/meal-kit-fr\/\">meal kit<\/a>, <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/meal-prep-fr\/\">meal prep<\/a>, <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/produce-fr\/\">produce<\/a>, <a href=\"https:\/\/blog.freshprep.ca\/fr\/\u00e9tiquette\/supermarket-fr\/\">supermarket<\/a>      <\/div>\r\n      <div class=\"recommended-post-excerpt\">\r\n        \u00c9vitez les d\u00e9tours au supermarch\u00e9. Obtenez des aliments frais et de qualit\u00e9 directement \u00e0 votre porte.      <\/div>\r\n      <div class=\"read-more\">\r\n        <a href=\"https:\/\/blog.freshprep.ca\/fr\/nouvelles\/bienvenue-au-marche-fresh-prep\/\">Read More<\/a>\r\n      <\/div>\r\n    <\/div>\r\n  <\/div>\r\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Maximisez votre entra\u00eenement pour la course gr\u00e2ce aux pr\u00e9cieux conseils nutritionnels d\u2019Alexandra Inman et de Stephanie Dang, di\u00e9t\u00e9tistes de l\u2019organisme Vancouver Dietitians.<\/p>\n","protected":false},"author":4,"featured_media":4947,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[206],"tags":[468,469,211,470,471,472,458,473],"class_list":["post-10082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration-culinaire","tag-calcium-fr","tag-meal-planning-fr","tag-meal-prep-fr","tag-nutrition-fr","tag-running-fr","tag-sun-run-fr","tag-tips-fr","tag-training-fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>a-vos-marques-on-sentraine-toujours-plus<\/title>\n<meta name=\"description\" content=\"Maximisez votre entra\u00eenement pour la course gr\u00e2ce aux pr\u00e9cieux conseils nutritionnels d\u2019Alexandra 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class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\\\/\\\/blog.freshprep.ca\\\/fr\\\/inspiration-culinaire\\\/a-vos-marques-on-sentraine-toujours-plus\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/blog.freshprep.ca\\\/fr\\\/inspiration-culinaire\\\/a-vos-marques-on-sentraine-toujours-plus\\\/\"},\"author\":{\"name\":\"Amanda\",\"@id\":\"https:\\\/\\\/blog.freshprep.ca\\\/fr\\\/#\\\/schema\\\/person\\\/f23d8ef00d7831c5741813949750349c\"},\"headline\":\"\u00c0 vos marques\u2026 on s\u2019entra\u00eene toujours 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