{"id":1324,"date":"2016-07-01T15:08:34","date_gmt":"2016-07-01T15:08:34","guid":{"rendered":"https:\/\/www.bulk.com\/fr\/the-core-fr\/?p=1324"},"modified":"2025-04-15T08:46:52","modified_gmt":"2025-04-15T07:46:52","slug":"programme-de-nutrition-prise-de-muscle","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/fr\/the-core-fr\/programme-de-nutrition-prise-de-muscle\/","title":{"rendered":"Programme de nutrition: Prise de Muscle"},"content":{"rendered":"<p>Pour obtenir les meilleurs r\u00e9sultats, il est primordial de respecter les 3 fondements de la musculation, qui sont l&rsquo;entra\u00eenement, le repos, et enfin une nutrition adapt\u00e9e \u00e0 votre but et \u00e0 votre physique. Notre Programme de Nutrition: Prise de Muscle vous aidera \u00e0 faire la diff\u00e9rence entre de bons et d&rsquo;excellents r\u00e9sultats pour le m\u00eame effort fourni.<\/p>\n<p>Nous vous avons pr\u00e9par\u00e9 un menu\u00a0sur une journ\u00e9e,\u00a0riche en prot\u00e9ines et \u00e9quilibr\u00e9, du petit-d\u00e9jeuner jusqu&rsquo;au coucher, afin de vous guider et vous donner un exemple d&rsquo;une journ\u00e9e de di\u00e8te parfaite. Comme toujours, celui-ci peut varier en fonction de votre poids et votre physique, et bien s\u00fbr en fonction de vos objectifs personnels.<\/p>\n<p>\u00c9labor\u00e9 par\u00a0<em> <strong><a class=\"profileLink\" href=\"https:\/\/www.facebook.com\/profile.php?id=100004346737014\" target=\"_blank\" rel=\"noopener\">Jonathan Behra<\/a>\u00a0\u2013\u00a0JOHNFIT Coaching sportif<\/strong><\/em><\/p>\n<p><strong><span style=\"text-decoration: underline\">7h15 &#8211; Petit-d\u00e9jeuner:<\/span><\/strong><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/01\/crepes-chandeleur-whey-vanille.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-976\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/01\/crepes-chandeleur-whey-vanille.jpg\" alt=\"crepes-chandeleur-whey-vanille\" width=\"720\" height=\"294\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/01\/crepes-chandeleur-whey-vanille.jpg 720w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/01\/crepes-chandeleur-whey-vanille-533x218.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/01\/crepes-chandeleur-whey-vanille-300x123.jpg 300w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<p><strong>CR\u00caPES PROT\u00c9IN\u00c9E\u00a0<\/strong><\/p>\n<p>Ingr\u00e9dients:<\/p>\n<ul>\n<li><strong>\u00a0<\/strong>50gr \u00e0 100gr de Farine de Quinoa\u00a0(en fonction du nombre de blancs d&rsquo;oeufs utilis\u00e9s)<\/li>\n<li>1 \u0153uf entier<\/li>\n<li>3 \u00e0 6 Blancs d\u2019oeufs Liquides (en fonction du nombre des macros requises)<\/li>\n<li>Une cuill\u00e8re \u00e0 soupe de <a href=\"https:\/\/www.bulk.com\/fr\/products\/roti-beurre-damande\/bpf-abut\">Beurre d&rsquo;Amandes<\/a><\/li>\n<\/ul>\n<p>En accompagnement:<\/p>\n<ul>\n<li>Nappage de <a href=\"https:\/\/www.bulk.com\/fr\/products\/sirop-zero-calorie\/bpf-zcsy\">Sirop Z\u00e9ro Calorie<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/fr\/products\/graines-de-chia\/bpf-chia\">Gra\u00eenes de chia<\/a><\/li>\n<li><strong>10 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/products\/baies-de-goji-deshydratees\/bpf-goji\">Baies de Goji<\/a><\/li>\n<li><strong>5 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/products\/amandes-entieres\/bpf-walm\">Amandes<\/a><\/li>\n<\/ul>\n<p>1 Fruit<\/p>\n<p>Un th\u00e9 vert BIO<\/p>\n<p><strong>Compl\u00e9ments\u00a0:<\/strong><\/p>\n<ul>\n<li><strong>1 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/sante-et-bien-etre\/omega-3\">Om\u00e9ga 3<\/a><\/li>\n<li><strong>1 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/products\/formulation-complete-complexe-multivitamines\/bble-cmvc\">Complexe Multi-vitamines<\/a><\/li>\n<li><strong>1 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/products\/vitamine-c-comprimes-1000-mg\/bpb-vitc-t000\">Vitamine C<\/a><\/li>\n<li><strong>1 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/products\/bisglycinate-de-magnesium-comprimes-500\/bpb-magb-0000\">Magn\u00e9sium<\/a><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline\">10h00 &#8211; Snack:<\/span><\/strong><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2015\/07\/Banana-Smoothie.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-507\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2015\/07\/Banana-Smoothie.jpg\" alt=\"Banana-Smoothie\" width=\"720\" height=\"412\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2015\/07\/Banana-Smoothie.jpg 678w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2015\/07\/Banana-Smoothie-533x305.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2015\/07\/Banana-Smoothie-300x172.jpg 300w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/products\/formulation-complete-smoothie-petit-dej\/bble-cbsm\">Smoothie Riche\u00a0en Prot\u00e9ines<\/a>\u00a0(voir nos recettes)<\/p>\n<p>20 \u00e0 40gr de Farine de Quinoa<\/p>\n<p>1 Pomme<\/p>\n<p><strong><span style=\"text-decoration: underline\">12H30 &#8211; Repas de midi:<\/span><\/strong><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/chickenrice.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1333\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/chickenrice.jpg\" alt=\"Poulet, Riz, l\u00e9gumes\" width=\"720\" height=\"400\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/chickenrice.jpg 720w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/chickenrice-533x296.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/chickenrice-300x167.jpg 300w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<ul>\n<li>50 \u00e0 100 gr de L\u00e9gumes<\/li>\n<li>40 gr \u00e0 60 gr \u00a0de Riz Basmati\/Boulgour\/Patate douce\/Quinoa<\/li>\n<li>120 \u00e0 190 gr de Poulet<\/li>\n<li>Assaisonnement 1 cuill\u00e8re \u00e0 soupe huile de noix<\/li>\n<li>Un Th\u00e9 vert BIO<\/li>\n<\/ul>\n<p><strong>Compl\u00e9ments\u00a0: <\/strong><\/p>\n<ul>\n<li><strong>1 <\/strong>Comprim\u00e9s Fruits L\u00e9gumes Herbes<\/li>\n<li><strong>\u00a01 <\/strong><a href=\"https:\/\/www.bulk.com\/fr\/products\/bisglycinate-de-magnesium-comprimes-500\/bpb-magb-0000\">Magn\u00e9sium<\/a><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline\">16h30 &#8211; Snack:<\/span><\/strong><\/p>\n<ul>\n<li>Une <a href=\"https:\/\/www.bulk.com\/fr\/products\/mmun-pbar-v2\/mmun-pbar-v2\">Barre Snack\u00a0Prot\u00e9in\u00e9e<\/a><\/li>\n<li>5 <a href=\"https:\/\/www.bulk.com\/fr\/products\/amandes-entieres\/bpf-walm\">Amandes<\/a><\/li>\n<li>1 Fruit<\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline\">18h30 &#8211; Pr\u00e9-entra\u00eenement:<\/span><\/strong><\/p>\n<ul>\n<li>1 dose de <a href=\"https:\/\/www.bulk.com\/fr\/products\/bcaa-instantanes-en-poudre\/bpb-ibca-0000\">BCAA Instantan\u00e9s en Poudre<\/a><\/li>\n<li>1 dose de <a href=\"https:\/\/www.bulk.com\/fr\/products\/l-glutamine-supplement-acides-amines\/bpb-lglu-0000\">Glutamine en Poudre<\/a><\/li>\n<li>1 dose <a href=\"https:\/\/www.bulk.com\/fr\/products\/elevate\/bpps-elev\">Elevate<\/a><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline\">Pendant l\u2019entra\u00eenement:<\/span><\/strong><\/p>\n<p>Hydratation: 1 litre \u00e0 1,5 litre d\u2019eau avec 20 \u00e0 40 gr de <strong>Vitargo<\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline\">Post-entra\u00eenement:<\/span><\/strong><\/p>\n<ul>\n<li>1 dose d&rsquo;<a href=\"https:\/\/www.bulk.com\/fr\/products\/isolat-90-de-lactoserum-pur\/bpb-wpi9-0000\">Isolat 90 de Whey<\/a><\/li>\n<li>1 dose de <a href=\"https:\/\/www.bulk.com\/fr\/products\/bcaa-instantanes-en-poudre\/bpb-ibca-0000\">BCAA Instantan\u00e9s en Poudre<\/a><\/li>\n<li>1 dose de <a href=\"https:\/\/www.bulk.com\/fr\/products\/l-glutamine-supplement-acides-amines\/bpb-lglu-0000\">Glutamine en Poudre<\/a><\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline\">20H30 &#8211; D\u00eener:\u00a0<\/span><\/strong><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/fishrice.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1334\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/fishrice.jpg\" alt=\"fishrice\" width=\"720\" height=\"400\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/fishrice.jpg 720w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/fishrice-533x296.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/07\/fishrice-300x167.jpg 300w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/a><\/p>\n<ul>\n<li>100 \u00e0 150 gr de Lentilles<\/li>\n<li>30\u00a0\u00e0 70\u00a0gr de Riz basmati<strong>\/B<\/strong>oulgour\/Patate douce\/Quinoa<\/li>\n<li>150 \u00e0 250 gr de L\u00e9gumes<\/li>\n<li>60 \u00e0 120 gr Poisson<\/li>\n<li>Une cuill\u00e8re \u00e0 soupe d&rsquo;Huile de Lin<\/li>\n<li>Un Th\u00e9 vert BIO<\/li>\n<\/ul>\n<p><strong><span style=\"text-decoration: underline\">Avant le coucher:<\/span><\/strong><\/p>\n<ul>\n<li>\u00a0Une dose d&rsquo;<a href=\"https:\/\/www.bulk.com\/fr\/products\/isolat-90-de-lactoserum-pur\/bpb-wpi9-0000\">Isolat 90 de Whey<\/a><\/li>\n<li>2 \u00e0 3 <a href=\"https:\/\/www.bulk.com\/fr\/products\/zma-capsules\/bpb-zma-0000\">ZMA<\/a><\/li>\n<\/ul>\n<p><strong>\u00c0\u00a0propos de Jonathan Behra<\/strong><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1220 size-medium\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-300x300.jpg\" alt=\"12107138_534019216752965_6596638323575757623_n\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-300x300.jpg 300w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-355x355.jpg 355w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-674x674.jpg 674w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-768x768.jpg 768w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-150x150.jpg 150w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n-720x720.jpg 720w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2016\/05\/12107138_534019216752965_6596638323575757623_n.jpg 960w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Jonathan Behra est un \u00e9ducateur sportif et Manager Fitness d\u2019un club en Alsace. Passionn\u00e9 de Bodybuilding, il est aussi un enthousiaste des courses OCR et prend un r\u00e9el plaisir \u00e0 participer \u00e0\u00a0ce genre de comp\u00e9titions demandant beaucoup de discipline. Il trouve sa motivation personnelle dans ses ambitions et dans le dicton \u00ab\u00a0Quand on veut on peut\u00a0\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pour obtenir les meilleurs r\u00e9sultats, il est primordial de respecter les 3 fondements de la musculation, qui sont l&rsquo;entra\u00eenement, le repos, et enfin une nutrition adapt\u00e9e \u00e0 votre but et&#8230;<\/p>\n","protected":false},"author":24,"featured_media":1327,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[26,289,343,344],"class_list":["post-1324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietetique-et-nutrition","tag-nutrition","tag-prise-de-muscle","tag-diete","tag-programme"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/1324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/comments?post=1324"}],"version-history":[{"count":16,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/1324\/revisions"}],"predecessor-version":[{"id":18572,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/1324\/revisions\/18572"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media\/1327"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media?parent=1324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/categories?post=1324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/tags?post=1324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}