Parution JISSN : conseils aux athlètes vegan

[DamienL]

Je sais qu'il y a des "végé" dans le coin donc je partage l'info :

With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the health and fitness industry. However, to date, there appears to be a lack of literature that discusses how to manage vegan diets for athletic purposes. This article attempted to review literature in order to provide recommendations for how to construct a vegan diet for athletes and exercisers. While little data could be found in the sports nutrition literature specifically, it was revealed elsewhere that veganism creates challenges that need to be accounted for when designing a nutritious diet. This included the sufficiency of energy and protein; the adequacy of vitamin B12, iron, zinc, calcium, iodine and vitamin D; and the lack of the long-chain n-3 fatty acids EPA and DHA in most plant-based sources. However, via the strategic management of food and appropriate supplementation, it is the contention of this article that a nutritive vegan diet can be designed to achieve the dietary needs of most athletes satisfactorily. Further, it was suggested here that creatine and β-alanine supplementation might be of particular use to vegan athletes, owing to vegetarian diets promoting lower muscle creatine and lower muscle carnosine levels in consumers. Empirical research is needed to examine the effects of vegan diets in athletic populations however, especially if this movement grows in popularity, to ensure that the health and performance of athletic vegans is optimised in accordance with developments in sports nutrition knowledge.

[Street]

Oui c'est vrai, on le dit depuis un moment ici que la créatine est un bon moyen de complémenter une alimentation vegan

Je n'ai jamais eu de retour de vegan sur la prise de créatine, je serais curieux de savoir s'il y a un réel ressenti avec créatine ou sans créatine.

L'article est bien plus complet, je ne veux pas le réduire à ça.

[benaquista1524]

La créatine est naturellement produite ou synthétisée dans le corps humain, pourquoi ne pas s'appuyer sur ce moyen?

[DamienL]

Encore une fois quelqu'un qui tente de résumer un processus complexe par une réflexion simple
Et si le corps avait un seuil de production ? Imagines... Dans ce cas ta remarque n'aurait plus de sens.

C'est pour ça qu'on s'appuie sur des études :

https://www.ncbi.nlm.nih.gov/pubmed/28595527
https://www.ncbi.nlm.nih.gov/pubmed/12701815
https://www.ncbi.nlm.nih.gov/pubmed/14636102
... et encore je suis gentil j'aurais pu en mettre plusieurs dizaines.

[DamienL]

Sinon + précisément en rapport avec le sujet :

Research indicates that vegetarian and vegan diets reduce muscle creatine stores [129, 130, 131]. Creatine is a nitrogeneous, organic acid synthesized endogenously from arginine, glycine and methionine [132]. Foods such as meat, fish and poultry are rich sources of creatine but are excluded from a vegan diet. Creatine’s performance-enhancing effects have been well studied, and it appears that supplementation can improve short-term high-intensity exercise performance, muscle hypertrophy and maximal strength [132, 133]. Creatine supplementation might also lead to increased plasma volume, improved glycogen storage, improved ventilatory threshold, and reduce oxygen consumption during submaximal exercise [133]. Interestingly, data indicates that creatine supplementation might be most beneficial for athletes with low pre-existing muscle creatine stores. To highlight, Burke et al. [129] found that supplemental creatine attenuated low muscle creatine stores in vegetarians, who experienced greater improvements in FFM, maximal strength and type II muscle fibre area compared to omnivores. Creatine supplementation might therefore be an important ergogenic aid for vegan athletes to consider, and compensate for reduced muscle creatine stores experienced as a result of their lifestyle choices.

Dosing creatine effectively requires the achievement of muscle creatine saturation, and regimens of 20 g ∙ day−1 for 3–7 days to load creatine followed by maintenance doses of 3–5 g ∙ day−1 are common [132]. However, a smaller dose of 3–5 g ∙ day−1 taken over a 4-week period will achieve creatine saturation over the long term similarly [134]. Other protocols, such as 1 g ∙ 30 min−1 over 20 intakes per day, have also been suggested as means to achieve maximal saturation [135]. The co-ingestion of creatine with protein and carbohydrate might increase creatine retention by way of insulin-mediated storage, but appears not to have any noticeable performance-enhancing effects beyond stand-alone ingestion [133]. For vegan athletes who decide to supplement, powder forms of synthetic creatine are vegan-friendly (capsulated products might contain bovine gelatine), and the co-ingestion of creatine with whole food and/or a protein and carbohydrate mixture might be an optimal way of achieving creatine storage.