Les 3 choses à faire et ne pas faire pour s’alimenter durant un ultra-trail

Une panne d’énergie, un problème gastrique ou l’incapacité de s’alimenter peuvent venir ruiner des mois de préparation.  Les trailers, surtout débutants, oublient souvent que l’une des premières causes de DNF sur les ultra-trails est d’origine digestive. Or l’alimentation est encore pour beaucoup le parent pauvre de la préparation, faute de pouvoir recréer durant l’entrainement les conditions de la course.

Voici donc 3 choses qu’il faut faire, ou au contraire qu’il serait préférable d’éviter, pour maximiser ses chances de finir la course sans pépins d’ordre digestif.

ERREUR #1 – Ne rien boire, trop boire, boire n’importe quoi

La base de la nutrition, c’est l’eau. Malheureusement notre cerveau n’est pas très bien calibré pour nous avertir quand, quoi et combien boire avant, pendant et après une compétition. Et oui, la nature est parfois mal faite!

QUAND : Sachant qu’une perte mesurable de performance apparait à partir de 2% de perte de masse corporelle en eau (donc 1,4 litre pour un adulte de 70 kg), il est essentiel de ne pas attendre d’avoir soif pour s’hydrater. En effet, la soif se déclenche, elle, vers 3% de perte hydrique, donc lorsque l’impact de la déshydratation se fait déjà sentir. Donc il faut boire avant la course, et démarrer son hydratation dès le début de la course afin d’éviter qu’un déficit trop important ne se crée dès le début.

QUOI : L’eau reste la boisson de base. Sur les ultra-trails, je conseille d’alterner eau et boisson isotonique de l’effort. Cette dernière est composée d’eau, de sels minéraux (dont le sodium, le plus important durant une course), et de glucides sous différentes formes (maltose, sucrose, fructose, glucose). Une bonne boisson isotonique est simple à préparer : prenez un litre d’eau, ajouter 1.2g de sel de cuisine (une bonne pincée ça ira) et entre 40 et 80g de sucre ou autre poudre prévue à cette effet. On peut aussi partir sur une base 3/4 eau, 1/4 jus de raisin en y ajoutant le sel. Si vous avez tendance à beaucoup transpirer et que votre transpiration est très salée, le complément en sel s’avère particulièrement judicieux. Les études montrent que c’est en particulier le cas chez les sportifs moins entrainés.

Surtout, évitez les boissons énergisantes, type cola ou Redbull. Non seulement elles sont bien trop sucrées pour être bien absorbées, mais en plus elle ont souvent un effet acidifiant (bonjour les maux de ventre), et ne contiennent aucun sels minéraux. Pour faire simple, pour le sport, c’est de la m….de!

COMBIEN : pire que ne rien boire du tout, c’est de trop boire une boisson non adaptée. Les très rares cas de décès sur des marathons, après les pathologies cardiaques et les attaques d’ours bruns (non, là je rigole), sont dus à une hyponatrémie (manque de sodium) induite par une trop forte absorption d’eau pauvre en sel, ce qui entraine une dilution du milieu extra-cellulaire et un gonflement des cellules. Pour le dire simplement, le corps se noie de l’intérieur. Donc buvez, oui, mais en évitant d’en faire une fixation. Avant tout, testez différentes techniques d’hydratation durant l’entrainement : petites rasades fréquentes ou prises plus conséquentes mais moins fréquentes, avec ou sans goût sucré, plutôt poche d’eau dans le dos ou petites flasques sur la poitrine, etc. Le plus important est d’avoir une stratégie en arrivant à la course.

ERREUR #2 – Faire confiance aux ravitos

A moins de bien connaître la course et de savoir où et ce qui sera disponible sur les ravitos, mieux vaut arriver avec son propre plan de nutrition. En effet, un ultra-trail, ce n’est pas un marathon sur route où les participants sont en droit d’attendre que les organisateurs assurent des ravitos exhaustifs pour les besoins de la course. Comme aime à le rappeler Robert Chicaud, président du comité d’organisation de la Diagonale des Fous, à ceux qui se plaignent du manque de choix sur les ravitos de la course, la base de l’ultra-trail, c’est l’autonomie. Les ravitos sont offerts gracieusement par les organisateurs. Autrement dit les gars, ceci n’est pas une ballade gastronomique à la rencontre des merveilles culinaires réunionnaises.

Rien ne dit que vous trouverez sur les ravitos ce qui vous convient, à ce moment là de la course. Prévoyez, planifiez et testez avant la course. Puis, emportez avec vous l’essentiel pour tenir jusqu’à la mi-course, et placez le reste dans votre drop-bag de mi-course.

ERREUR #3 – Ne rien manger avant la course puis se goinfrer

Notre corps peut stocker environ 2000 kcal sous forme de glycogène (du sucre) et une quantité illimitée sous forme de graisse (malheureusement…). Durant la course, l’utilisation des graisses va peu à peu augmenter tandis que les stocks de glycogène s’épuisent. Or brûler des graisses demande plus d’énergie que brûler du sucre. C’est pour ça, entre autre, que notre vitesse moyenne sur un marathon est plus faible que sur un 10km.

Pour bien démarrer un ultra-trail, il est essentiel d’avoir ses stocks de glycogène pleins à ras bord, histoire d’avoir un maximum d’énergie disponible tout de suite pour la première côte, et laisser aux graisses le temps de se mobiliser. C’est pourquoi on conseille de faire le plein de pâtes la veille de la course, et aussi de prendre un bon petit déjeuner riche en glucides au minimum 3h avant la course (histoire de laisser au corps le temps de digérer). Durant les heures qui précèdent la course, il peut être intéressant de prendre des sucres rapides pour maintenir les stocks. Par exemples, manger une banane toutes les 45 minutes, une barre céréalière, ou complémenter sa boisson pour en faire une boisson isotonique.

Après le début de la course, commencez à vous alimenter dès les premières 45 minutes à 1 heure. N’attendez pas le premier ravito ou, pire, la fringale qui ne manquera pas d’arriver après 3-4 heures de course. Parce que là, il sera déjà trop tard. Vu les capacités très réduites de digestion durant la course (jusqu’à 80% du sang quitte les viscères pour aller alimenter en oxygène les muscles sollicités) vous aurez du mal à digérer suffisamment d’aliments durant la course pour compenser le déficit accumulé.

Concernant quoi manger, il suffit de dire ici que les aliments trop gras/riches en fibre, acidifiants sont à proscrire. Donc, la charcuterie, à bannir. Je ne comprends pas comment on peut encore offrir ça sur des ravitos d’ultra-trail qui se veulent professionnels. La charcuterie est déjà un désastre d’un point de vue nutritionnel (acides gras saturés, cholestérol, pauvre en micro-nutriments, additifs), mais alors sur une course à pied, ça défie l’entendement.

Après avoir vu les trois erreurs qui ne pardonnent pas, voici maintenant 3 petits conseils, les indispensables.

CONSEIL #1 – Pensez à boire et manger

Ca a l’air bête comme ça, mais 15 à 20 heures dans un ultra, sous le cagnard, on a pas forcément toute sa tête.  C’est le pendant de ce que j’ai écrit précédemment mais je le répète ici tellement c’est important.

Evitez les grosses quantités, attendez de voir comment ce que vous venez de manger passe avant de prendre autre chose. Dites-vous que votre estomac fonctionne à capacité très réduite.

Au moindre signe de soucis gastriques, faite le point: en cas de nausées, faite une pause, arrêtez-vous quelques minutes, essayez de boire une petite gorgée d’eau, laissez la descendre. Il faut essayer de détecter assez tôt les symptômes de problèmes potentiellement plus sérieux.

Si vous vomissez, pas de panique. Les raisons peuvent en être multiple. Ca ne signifie pas la fin de votre course. Mais cela indique en tout cas que votre système digestif a besoin d’un peu d’attention. Alors écoutez votre corps, et décidez éventuellement de faire 30 minutes de pause, de préférence si possible à un ravito où un bénévole pourra vous assister.

Ca me rappelle mon premier Ultra Tour des 4 Massifs en 2014. Après 20 heures de course et les 2200m de dénivelé négatif depuis le col du Grand Colon, je n’avançais plus. Ca faisait 7 heures que je n’avais rien pu mangé. J’avais des nausées, et l’impression que j’allais vomir si je tentais d’absorber quoi que ce soit. Vient la montée vers Habert Chamechaude : 1400m de grimpette quand même. Je suis arrivé là en lambeau: plus d’énergie, plus rien dans les jambes, juste l’envie de dormir. Un bénévole m’a pris en charge, m’a fait asseoir près du feu dans le refuge et m’a donné des bols de bouillon. J’en ai bu 3 sur 1/2 heure je crois. Ca m’a requinqué. J’ai eu la chance de tomber sur ce bénévole expérimenté qui m’a poussé à prendre le temps de me réchauffer et de me nourrir. Je suis persuadé qu’il a sauvé ma course.

Si  en plus des nausées, du manque d’énergie, vous remarquez que vos selles contiennent du sang, c’est déjà plus sérieux. Le sang vient de micro-lésions au niveau des cellules du système digestif qui ne sont plus correctement irriguées. Si vous en arrivez là, une pause n’est plus une option ! A ce stade, vous ne pouvez de toute façon sans doute plus digérer grand chose, donc il va falloir se donner le temps de récupérer un peu.

N’oubliez jamais dans ces moments-là : sur une course de 160km que vous parcourrez en 30 à 50 heures, 2 heures de pause pour dormir un peu, vous restaurer, et récupérer ne sont finalement pas grand choses. Surtout si c’est le prix à payer pour finir la course !

CONSEIL #2 – Variez les plaisirs et choisissez bio

Faute d’avoir pu tester de façon réaliste son plan de nutrition durant l’entrainement, le mieux est de privilégier la diversité. J’entends par là, évitez de tout miser sur un ou deux aliments, comme par exemple en emportant 20 sachets d’une marque de gel précise et rien d’autre.

Alors faites votre marché dans un magasin de sport avant la course, en privilégiant les produits bio et contenant le moins possible (voir pas du tout) d’additifs, les fameux Exxx. Je sais, le bio et la nutrition sportive sont deux univers qui ont encore du mal à se rencontrer. Mais si vous pensez que le bio peut être bénéfique à votre organisme en temps normal, a fortiori c’est encore plus le cas lorsque ce dernier est soumis à des contraintes hors de l’ordinaire.

Personnellement j’ai eu de bonnes expériences sur les ultras avec les compotes bio en sachet (on peut varier les goûts 😀, les pâtes d’amande sucrées ou les barres énergétiques à base de dattes. Tous ces produits sont disponibles en bio avec un minimum d’additifs.

Concernant les gels, même si je les supporte bien, j’essaie d’éviter. Sans avoir d’élément concret pour l’étayer, j’ai un peu l’impression que la qualité des ingrédients n’est pas la première priorité des fabricants. Ne fut-ce que le fait que certains soient fabriqués à base de sirop de maïs dont rien ne garantit qu’il ne soit pas transgéniques.

CONSEIL #3 – Testez pendant l’entrainement, pas pendant la course

Aujourd’hui une équipe de sportifs professionnels, comme par exemple le groupe d’athlètes représentant un pays au championnat du monde, est amenée à voyager aux quatre coins du monde. Il n’est pas rare que dans leur bagages, en plus de tenues de rechange et de barres de chocolat dissimulées entre 2 caleçons, ils emportent dans les soutes de l’avion quelques centaines de litres d’eau ainsi que tous les ingrédients pour préparer leur repas « comme à la maison« . Le principe est simple : ne rien consommer d’autre que ce qui a été apporté du pays d’origine et de préférence ce qui a déjà été testé à maintes reprises durant l’entrainement.

CONCLUSION

L’estomac d’un sportif est une chose fragile, qu’il faut ménager. En même temps, c’est grace à lui que nous pouvons digérer les nutriments qui vont nous permettre d’aller au bout de l’aventure. Donc soyez à l’écoute, évitez de transformer votre aventure sportive en tournée gastronomique aux conséquences aléatoires. Sans nier l’importance du plaisir dans la nutrition du sportif, la dimension utilitaire doit primer durant la compétition.

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