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Pulses: the secret winters shaped

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With the cold, enjoy the tasty dishes. Beans, lentils, beans and chickpeas are other benefits of a treasure for sports: carbohydrates, valuable proteins, minerals and vitamins of effort ... not to mention flavors and traditions!
A slow sugar is digested slowly, glucose from long chains of starch very gradually into the bloodstream. The muscle is able to recover each molecule. He branches out to each other or to form glycogen, this precious easily usable fuel during exercise, especially when it becomes more intense. By ingesting sugars, glucose invades traffic, a game manages to be stored in the muscle, essentially turns into fat!
A fibrous armor in sports service
Legume seeds are surrounded by a thick shell, true vegetable skeleton. It protects a reserve of starch that provides the energy required for germination. This anatomy gives pulses beneficial nutritional characteriscs sports. During cooking, it prevents the starch to swell. Glucose chains are tight against each other. Digestive enzymes responsible for releasing the glucose will have the greatest difficulty to interfere, just like in the "al dente" pasta! In addition, our digestive juices are unable to dissolve this fibrous casing. It is only partially broken by chewing and arrival in the intestine, it still gene significantly the entry of enzymes responsible for cutting starch in the heart of the seed. Carbo digestion slowed further; your muscles will take the time to set aside a maximum energy! Your fat cells will not have the opportunity to turn this glucose into fat!
The fibrous shell legume starch protects the seed and significantly slows digestion
Winner of the slow
For each food, the blood glucose passing rate is quantified by "The glycemic index". Arbitrarily, it was set at 100 on pure glucose ingestion. Where are the pulses compared to your usual starchy?
White Rice 73
Pasta "al dente": 51
Wholemeal pasta: 42
Chickpeas: 36
Beans: 32
Lenses: 29
Pulses are sugars much slower than your reference spaghetti!
Minerals and vitamins: germination contraction!
Like all plants, legumes are rich in potassium. This sodium antidote helps fight the damaging effects of salt too often consumed in excess ... especially in canned stews. Like all whole grains, legumes also contain magnesium. That helps regulate muscle contractions and preventing cramps. You also get a good amount of this vitamin B to promote the use of glucose during germination. You will use this to burn one you have stored in your muscles! The minerals tend to go in the water during prolonged soaking inherent in home preparation pulses. Conversely vitamin B is partly destroyed during pressure cooking when pulses are canned.
It annoys me !
If this fibrous shell can be broken by our enzymes, it is easily digested by the bacteria in our colon. For them too, your cassoulet is a feast! The supply of nutrients stimulates their metabolism and they multiply. They produce hydrogen, carbon dioxide, methane and so-called fatty acids "volatile". You are bloated! Still stiff fibers escaping the action of germs come grate and irritate your intestinal wall. During exercise, your gut already shaken by running may not enjoy!
Fortunately, there are solutions. It is highly recommended to soften the shell and let rise a little heart starch. Previously, we let soak dried vegetables in water for over 12 hours. Now, under pressure prolonged cooking that we know very well fulfills this goal! Take your canned legumes!
Be progressive! The fibrous shell consists of a specific sugar ... ... a beta galactoside digested only by a small family of bacteria. If you eat legumes rarely, members of this community are fed little and few. If you suddenly bring their many beta galactosidesthey love, they are increasing briskly and produce a lot of gas! Insert gradually dried vegetables to your menus. In these conditions the proliferation of these organisms is moderate, it is inhibited by other microbes families. The balance of forces ensure peace again in your colon!
Reasonable Stay! Even after gradually adapted your colonic flora, do not exceed 2-3 rations of legumes per week. So you limit the chemical functioning of germs beta galactoside. In addition, vegetables, and grains you eat bring other fibers that feed the families of competing microbes. Stability is guaranteed!
Avoid legumes in the 3 days preceding a competition. Soothe the most of your colon before a big race walk event at which it will be abused by the lack of oxygen and the impact of the steps.
Complementary proteins
Legumes are rich in protein. Three hundred grams of cooked legumes contain as much as a steak. There is little time yet, when meat was more costly, these foods were called the "protein of the poor". Since we consume much less; in 80 years we have divided our consumption by 7 pulses. Now, meat provides much of our supply of amino acids, the building blocks of our proteins. Unfortunately, breeding animals ingest 5 grams of vegetable protein to 1 gram of muscle proteins. At a time when governments reflect on the adjustment of agricultural yields to the growing world population, legumes could promote "collective health". Luckily, they also contribute to the "individual health"! However, they are not perfect. They lack an amino acid essential to the constitution of our own proteins: methionine. Fortunately, grains contain galore. Conversely, they are insufficiently provided in Lysine while pulses contain much. In short, legumes and cereals are complementary to synthesize human proteins. Vegetarians routinely use this association. Athletes wishing, after exercise, rebuild their stock of energy and rebuild their muscles are also invited to use this culinary cocktail.
Flavors and traditions of the harvest in the marathon.
Traditional dishes from around the world are leading the way! Before mechanization, farmers assumed intense physical activity while their meat intake was limited and often festive. This is still the case in many parts of the globe. Thus, the "chili con carne" contains little meat ... but combines especially corn and red beans. It is the same couscous where we find the couscous and chickpeas. That allows farmers to cash in a short week of harvest to the false followed a few days of flailing! It is worth a little marathon! This same Sherpa who crapahutent in the Himalayas swallowing "lenses sauce rice." Closer to home, legumes take pride of place in the rural cuisine. Salt pork and lentils cassoulet also invigorated of gastronomes farmers generations. These foods should not be banned from the sport table. At the time menu to another, they mix happily: flavor, tradition, food and nutrition balance of effort!


Doctor St├ęphane CASCUA. - 12 f├ęvrier 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.


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The Iroman lack of iron, the other sports too!

Doctor St├ęphane CASCUA.

Iron is essential to your health and performance. It is a central component of hemoglobin. The latter is contained in red blood cells and gives it color. It is the iron that captures oxygen when blood passes through the lungs. It carries the precious gas to muscles. When they arrived, it drops its cargo which then allows the burning of energy substances and muscle contraction.

When you run or when you jump, your heels hit the ground and the fat pad of the foot of the plant is crushed. It is through many blood vessels. These red blood cells burst and release their hemoglobin. Iron is released into the blood and pass into urine.

Muscle contains a twin sister of hemoglobin, myoglobin. The latter also contains a lot of iron which sets some oxygen. This small local reserve allows starting the contraction before the blood vessels do not provide the necessary complement. When you experience aches, your muscle membranes are victims of micro-fissures. Myoglobin and iron leaves the muscle and gaining the blood. The precious metal is eliminated in the urine.

When you make an effort, the majority of blood flow is directed towards your muscles. There remains very little to the digestive tract and the bladder wall. These organs suffer from lack of oxygen and are shaken with every stride. Small areas are damaged and start to bleed. Red blood cells and iron are lost in the feces and in urine.

You enter the assiduous why athletes often lack iron, especially if they do not take care to concoct "menus and recipes" adapted. Sports are even more concerned since all these iron losses are added the massive elimination of blood during menstruation!

That is why it is good to occasionally perform a blood test to assess the stock in body iron. This levy is necessary when it comes to review a state of fatigue. It unnecessary to dose iron in the blood because the body is able to keep within the limits of normal while the reserves are at their lowest! It is necessary to measure levels of "serum ferritin" because this structure is the storage form of iron.

The bone is strengthened or crack in contact sports

Doctor St├ęphane CASCUA.

Each sports movement constitutes a solicitation for the bone structure. At each reception process, the tibia runner undergoes vibratory impacts. Unrolling not, the hiker twists slightly small bone in his foot. Even the body-builders, powerfully contracting its muscles, pulls on his bone.

Each strain injures a little bone of sports. Fortunately, during the rest period, the bone trying to rebuild. If time allows, if they bring him the necessary food, it is repaired! It reconstructs even louder than before as if to prepare for new mechanical attacks. This phenomenon is called by coaches cycle decompensation / overcompensation. This process has been described in many body organs and functions: muscle, stock energy, hormones, etc. It is a key driver of growth.

Thus, it was shown that the well-trained marathoner had stronger bones than sedentary. Indeed, its more dense bone structure, higher in fiber and calcium. In addition, the microscopic architecture of the bone is perfectly oriented along the axis of mechanical stresses.

Indeed, the chemical structure of the bone is comparable to reinforced concrete. The protein network is the steel rods. Calcium is comparable to concrete mired these metal axes. At the hip and pelvis direction of the bone structure is very characteristic. On a radiograph, it is found that the fibers leave the femur, the thigh bone, tilt in, come from hip to withstand the weight of the body resting on the hips. The lines of force from the right leg and left leg meet in the middle of the basin and support each other in the manner of the nave of a church.

Physical activity associated with a sufficiently high protein diet, vitamin D and calcium is a great engine of bone construction. This cocktail is particularly useful to hinge periods of life. During growth, it is necessary to eat 4-5 dairy products every day to build strong bones. It should also move: it is essential to practice a sport requiring the running and jumping at least 3 times a week for 30 minutes. In the absence of impact, bones harden less. It has been shown that a young competitive swimmer had lower bone density than sedentary because he was deprived of gravity during those long hours of pool training. In addition, bone densification stops 25 years. At this age you have made up your bone capital for life!

In adulthood, sport reinforces very hard bone and the amount of calcium necessary for the maintenance of bone is still debated. In case of fracture, the rest of the broken area needed a few weeks to allow to "ensnare" the broken area. In addition, gradually increasing mechanical stress are indispensable to "mechanize" the callus. Again, they help to guide the fabric of the bone in the center of the constraints to prepare him for his mission. An increase in calcium intake in consolidation period is proposed by some doctors without that interest has been really shown.

After menopause, the bone structure is gradually degraded to make the brittle bones is osteoporosis. Ladies, remember, your resistance to hip fracture depends on your diet and your sport for 25 years! If physical activity after menopause can no longer denser bones, reduces the loss of bone tissue. So it is advisable to go see jumping around or jog. It is also good to make the soft gym to maintain bone strength to strength. To make the most of this stimulation, it is again necessary to take 4-5 dairy products daily. It should also go out every day to enjoy the sun and make the vitamin D essential for the absorption and calcium binding. Fresh coordinating sports such as Thai Chi or "balance workshops" have proven effective in reducing the risk of falls and fractures.

If the sporting activity is excessive, the micro-cracks caused by impacts on the bones fail to consolidate over the rest. Rather, these lesions worsen in the next workout. Finally the splits right through bone, it breaks without any violent trauma. It is the stress fracture. In a postmenopausal woman, it was demonstrated that 6 hours of sport load per week may be sufficient to break insidiously bones. Among younger adults, this type of injury is favored by dietary deficiencies and hormonal disorders. Lack of calcium, vitamin D and protein alters the rebuild bone victim of microcracks in the exercise. Insufficiency sex hormones reduces the stimulation microscopic chemical plants be responsible for the synthesis of bone tissue. Functional changes occur when the deep depletion of the body. That kind of burnout is most often diagnosed in women because it causes menstrual irregularities and a cessation of menses. The victim is found in a state of "early menopause". In humans this hormone suffering is more insidious but it exists and its effects on bone density are comparable. The sports overwork cocktail, dietary deficiencies and disappearance of rules typically found in young women anorexic. Faced with a stress fracture, the sports physician must remain vigilant. It should not simply treat a "bone". It has an obligation to support a whole person, he is responsible for seeking overtraining or behavioral disorders.

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