1458 lines
453 KiB
HTML
1458 lines
453 KiB
HTML
<!DOCTYPE html>
|
||
<html lang="fr">
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<head>
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<meta charset="UTF-8" />
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<title>Guide pratique de nutrition - Performance, autonomie & hormones</title>
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<meta name="viewport" content="width=device-width, initial-scale=1" />
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<style>
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:root {
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--bg: #050816;
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--bg-alt: #0b1020;
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||
--accent: #38bdf8;
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||
--accent-soft: rgba(56, 189, 248, 0.1);
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||
--text: #e5e7eb;
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||
--muted: #9ca3af;
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||
--danger: #f97373;
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||
--success: #4ade80;
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||
--card: #111827;
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||
--border: #1f2937;
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--font-sans: system-ui, -apple-system, BlinkMacSystemFont, "SF Pro Text", sans-serif;
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||
}
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* { box-sizing: border-box; }
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body {
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||
margin: 0;
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||
font-family: var(--font-sans);
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background: radial-gradient(circle at top left, #1d283a 0, var(--bg) 40%, #020617 100%);
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||
color: var(--text);
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||
-webkit-font-smoothing: antialiased;
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||
}
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||
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.page {
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||
max-width: 1120px;
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||
margin: 0 auto;
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||
padding: 16px 16px 48px;
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||
}
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||
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header.main-header {
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||
margin-bottom: 16px;
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padding: 16px 14px 12px;
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border-radius: 16px;
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||
background: linear-gradient(135deg, rgba(56, 189, 248, 0.08), rgba(59, 130, 246, 0.05));
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||
border: 1px solid rgba(148, 163, 184, 0.3);
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||
box-shadow: 0 18px 40px rgba(15, 23, 42, 0.8);
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||
backdrop-filter: blur(18px);
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||
position: sticky;
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||
top: 0;
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||
z-index: 40;
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||
}
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||
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.header-top {
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||
display: flex;
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||
align-items: center;
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||
justify-content: space-between;
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||
gap: 10px;
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||
margin-bottom: 10px;
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||
}
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header h1 {
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margin: 0 0 4px;
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font-size: 1.4rem;
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letter-spacing: 0.02em;
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||
}
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header p {
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margin: 0 0 4px;
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color: var(--muted);
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font-size: 0.92rem;
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||
}
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||
.tagline {
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||
display: inline-flex;
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||
align-items: center;
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||
gap: 8px;
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||
padding: 4px 10px;
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||
border-radius: 999px;
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||
background: rgba(15, 23, 42, 0.85);
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border: 1px solid rgba(148, 163, 184, 0.4);
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font-size: 0.78rem;
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text-transform: uppercase;
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||
letter-spacing: 0.08em;
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||
color: var(--muted);
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||
}
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.tagline span.dot {
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display: inline-block;
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width: 6px;
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height: 6px;
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border-radius: 999px;
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background: var(--accent);
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box-shadow: 0 0 12px rgba(56, 189, 248, 0.8);
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}
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||
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.sidebar-toggle-btn {
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||
display: inline-flex;
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||
align-items: center;
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||
gap: 6px;
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||
padding: 6px 10px;
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||
border-radius: 999px;
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||
border: 1px solid rgba(148, 163, 184, 0.7);
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background: rgba(15, 23, 42, 0.9);
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color: var(--muted);
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font-size: 0.8rem;
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||
cursor: pointer;
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||
}
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||
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||
.sidebar-toggle-btn span.icon {
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||
width: 16px;
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||
height: 16px;
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||
border-radius: 999px;
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||
background: rgba(56, 189, 248, 0.2);
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||
display: flex;
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||
align-items: center;
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||
justify-content: center;
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||
color: var(--accent);
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||
font-size: 0.8rem;
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||
}
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||
.layout {
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||
display: grid;
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||
grid-template-columns: minmax(0, 260px) minmax(0, 1fr);
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||
gap: 18px;
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||
margin-top: 12px;
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||
}
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||
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.layout.sidebar-collapsed {
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||
grid-template-columns: minmax(0, 1fr);
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||
}
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@media (max-width: 900px) {
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.layout {
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||
grid-template-columns: minmax(0, 1fr);
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}
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||
nav.sidebar {
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||
position: fixed;
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||
inset: 60px 10px auto 10px;
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max-height: 380px;
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||
z-index: 50;
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transform: translateY(-16px);
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||
opacity: 0;
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||
pointer-events: none;
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||
transition: opacity 0.18s ease, transform 0.18s ease;
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||
}
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||
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||
nav.sidebar.open {
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||
opacity: 1;
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||
pointer-events: auto;
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||
transform: translateY(0);
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||
}
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||
}
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||
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nav.sidebar {
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||
padding: 16px 14px;
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border-radius: 14px;
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background: rgba(8, 15, 30, 0.96);
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border: 1px solid var(--border);
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max-height: min(460px, calc(100vh - 130px));
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overflow-y: auto;
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position: sticky;
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||
top: 92px;
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||
}
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||
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nav h2 {
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||
font-size: 0.9rem;
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text-transform: uppercase;
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letter-spacing: 0.12em;
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color: var(--muted);
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margin: 0 0 8px;
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||
}
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||
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||
.toc-section-title {
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||
margin-top: 12px;
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||
font-size: 0.78rem;
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||
text-transform: uppercase;
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||
letter-spacing: 0.14em;
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color: #6b7280;
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||
}
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.toc-list {
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||
list-style: none;
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padding: 0;
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margin: 4px 0 0;
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}
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.toc-list li { margin-bottom: 2px; }
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.toc-link {
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display: flex;
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||
align-items: center;
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gap: 8px;
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padding: 6px 8px;
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border-radius: 8px;
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||
font-size: 0.9rem;
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color: var(--muted);
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text-decoration: none;
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border: 1px solid transparent;
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||
transition: background 0.18s ease, color 0.18s ease, border-color 0.18s ease, transform 0.12s ease;
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||
}
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||
.toc-link span.index {
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font-size: 0.78rem;
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opacity: 0.7;
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}
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.toc-link:hover {
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background: rgba(15, 23, 42, 0.9);
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border-color: rgba(56, 189, 248, 0.4);
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color: var(--accent);
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transform: translateX(2px);
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}
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.toc-link.active {
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background: rgba(56, 189, 248, 0.12);
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border-color: rgba(56, 189, 248, 0.7);
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color: var(--accent);
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}
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main {
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padding: 6px 4px;
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}
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.metaphore {
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||
margin-bottom: 18px;
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border-radius: 14px;
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background: rgba(15, 23, 42, 0.95);
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border: 1px solid rgba(55, 65, 81, 0.9);
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padding: 14px 16px 10px;
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}
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.metaphore h2 {
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margin: 0 0 8px;
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font-size: 1rem;
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}
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.metaphore p {
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margin: 0 0 6px;
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font-size: 0.9rem;
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}
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.metaphore-diagram {
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||
display: grid;
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||
grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
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||
gap: 10px;
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||
margin-top: 6px;
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||
}
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||
.metaphore-card {
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||
padding: 10px 10px 8px;
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border-radius: 12px;
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background: radial-gradient(circle at top left, rgba(56, 189, 248, 0.16), rgba(15, 23, 42, 0.96));
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border: 1px solid rgba(55, 65, 81, 0.9);
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font-size: 0.86rem;
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}
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.metaphore-card h3 {
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margin: 0 0 4px;
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font-size: 0.9rem;
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}
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.metaphore-card p { margin: 0; }
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.metaphore-arrow {
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text-align: center;
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font-size: 0.9rem;
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margin: 4px 0;
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||
color: #9ca3af;
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}
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section.block {
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margin-bottom: 20px;
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border-radius: 16px;
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background: rgba(15, 23, 42, 0.9);
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border: 1px solid var(--border);
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overflow: hidden;
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box-shadow: 0 18px 40px rgba(15, 23, 42, 0.7);
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}
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.block-header {
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||
padding: 14px 18px 10px;
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background: radial-gradient(circle at top left, rgba(56, 189, 248, 0.12), transparent 50%);
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border-bottom: 1px solid rgba(31, 41, 55, 0.8);
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display: flex;
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justify-content: space-between;
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||
gap: 10px;
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align-items: center;
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||
cursor: pointer;
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||
}
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.block-header-main {
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||
display: flex;
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||
flex-direction: column;
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||
gap: 4px;
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||
}
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||
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||
.block-kicker {
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||
font-size: 0.8rem;
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||
text-transform: uppercase;
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||
letter-spacing: 0.14em;
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color: var(--muted);
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||
}
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||
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||
.block-title {
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||
font-size: 1rem;
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||
margin: 0;
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||
}
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.block-subtitle {
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||
font-size: 0.86rem;
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||
color: var(--muted);
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||
}
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.block-toggle {
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display: inline-flex;
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align-items: center;
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gap: 6px;
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padding: 4px 8px;
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border-radius: 999px;
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border: 1px solid rgba(148, 163, 184, 0.5);
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background: rgba(15, 23, 42, 0.9);
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font-size: 0.78rem;
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color: var(--muted);
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}
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||
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.block-toggle-icon {
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width: 16px;
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||
height: 16px;
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border-radius: 999px;
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||
background: rgba(56, 189, 248, 0.2);
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display: flex;
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||
align-items: center;
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justify-content: center;
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||
color: var(--accent);
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||
font-size: 0.8rem;
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||
transition: transform 0.15s ease;
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||
}
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||
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||
section.block.collapsed .block-toggle-icon {
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||
transform: rotate(-90deg);
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||
}
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||
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||
section.block.collapsed .block-body {
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||
display: none;
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||
}
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||
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||
.block-body {
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||
display: grid;
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||
grid-template-columns: minmax(0, 1.1fr) minmax(0, 0.9fr);
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||
gap: 0;
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||
}
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||
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||
@media (max-width: 800px) {
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||
.block-body {
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||
grid-template-columns: minmax(0, 1fr);
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||
}
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||
}
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||
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||
.block-col {
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||
padding: 14px 18px 18px;
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||
}
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||
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||
.block-col + .block-col {
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||
border-left: 1px solid rgba(31, 41, 55, 0.8);
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||
}
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||
|
||
@media (max-width: 800px) {
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||
.block-col + .block-col {
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||
border-left: none;
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||
border-top: 1px solid rgba(31, 41, 55, 0.8);
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||
}
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||
}
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||
|
||
.pill-label {
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||
display: inline-flex;
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||
align-items: center;
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||
gap: 6px;
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||
padding: 3px 8px;
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||
border-radius: 999px;
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||
font-size: 0.78rem;
|
||
text-transform: uppercase;
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||
letter-spacing: 0.12em;
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||
margin-bottom: 8px;
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||
}
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||
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||
.pill-theory {
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||
background: rgba(59, 130, 246, 0.08);
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||
color: #93c5fd;
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||
border: 1px solid rgba(59, 130, 246, 0.4);
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||
}
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||
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||
.pill-practice {
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||
background: rgba(16, 185, 129, 0.08);
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||
color: #6ee7b7;
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||
border: 1px solid rgba(16, 185, 129, 0.5);
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||
}
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||
|
||
h3 { margin: 0 0 8px; font-size: 1rem; }
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||
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||
p {
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||
margin: 0 0 8px;
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||
font-size: 0.92rem;
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||
line-height: 1.6;
|
||
color: #d1d5db;
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||
}
|
||
|
||
ul {
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||
margin: 0 0 8px 0;
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||
padding-left: 18px;
|
||
font-size: 0.9rem;
|
||
color: #d1d5db;
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||
}
|
||
|
||
li { margin-bottom: 4px; }
|
||
|
||
.tip {
|
||
margin-top: 8px;
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||
padding: 8px 9px;
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||
border-radius: 10px;
|
||
font-size: 0.86rem;
|
||
background: rgba(56, 189, 248, 0.06);
|
||
border: 1px dashed rgba(56, 189, 248, 0.4);
|
||
color: #bae6fd;
|
||
}
|
||
|
||
.tip span {
|
||
font-weight: 600;
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||
text-transform: uppercase;
|
||
font-size: 0.75rem;
|
||
letter-spacing: 0.12em;
|
||
margin-right: 4px;
|
||
opacity: 0.85;
|
||
}
|
||
|
||
.badge {
|
||
display: inline-flex;
|
||
align-items: center;
|
||
gap: 6px;
|
||
padding: 2px 8px;
|
||
border-radius: 999px;
|
||
font-size: 0.76rem;
|
||
text-transform: uppercase;
|
||
letter-spacing: 0.14em;
|
||
border: 1px solid rgba(75, 85, 99, 0.9);
|
||
color: #9ca3af;
|
||
margin-bottom: 6px;
|
||
}
|
||
|
||
.badge span.dot {
|
||
width: 6px;
|
||
height: 6px;
|
||
border-radius: 999px;
|
||
background: #fbbf24;
|
||
box-shadow: 0 0 10px rgba(251, 191, 36, 0.8);
|
||
}
|
||
|
||
table {
|
||
width: 100%;
|
||
border-collapse: collapse;
|
||
margin: 6px 0 4px;
|
||
font-size: 0.86rem;
|
||
}
|
||
|
||
th, td {
|
||
padding: 6px 8px;
|
||
text-align: left;
|
||
border-bottom: 1px solid rgba(31, 41, 55, 0.9);
|
||
}
|
||
|
||
th {
|
||
color: #9ca3af;
|
||
font-weight: 500;
|
||
font-size: 0.8rem;
|
||
text-transform: uppercase;
|
||
letter-spacing: 0.08em;
|
||
}
|
||
|
||
tr:nth-child(even) td { background: rgba(15, 23, 42, 0.9); }
|
||
|
||
.macro-grid {
|
||
display: grid;
|
||
grid-template-columns: repeat(auto-fit, minmax(130px, 1fr));
|
||
gap: 8px;
|
||
margin-top: 4px;
|
||
}
|
||
|
||
.macro-card {
|
||
padding: 10px 10px 8px;
|
||
border-radius: 12px;
|
||
background: radial-gradient(circle at top left, rgba(56, 189, 248, 0.12), rgba(15, 23, 42, 0.95));
|
||
border: 1px solid rgba(55, 65, 81, 0.9);
|
||
font-size: 0.86rem;
|
||
}
|
||
|
||
.macro-card h4 { margin: 0 0 4px; font-size: 0.9rem; }
|
||
.macro-card p { margin-bottom: 4px; }
|
||
|
||
.chip-row {
|
||
display: flex;
|
||
flex-wrap: wrap;
|
||
gap: 6px;
|
||
margin-top: 4px;
|
||
}
|
||
|
||
.chip {
|
||
padding: 2px 8px;
|
||
border-radius: 999px;
|
||
border: 1px solid rgba(148, 163, 184, 0.6);
|
||
font-size: 0.76rem;
|
||
color: #9ca3af;
|
||
background: rgba(15, 23, 42, 0.9);
|
||
}
|
||
|
||
.pill-phase {
|
||
border-radius: 999px;
|
||
padding: 3px 9px;
|
||
font-size: 0.78rem;
|
||
border: 1px solid rgba(96, 165, 250, 0.7);
|
||
color: #bfdbfe;
|
||
display: inline-flex;
|
||
gap: 6px;
|
||
align-items: center;
|
||
margin-bottom: 4px;
|
||
}
|
||
|
||
.pill-phase span.dot {
|
||
width: 6px;
|
||
height: 6px;
|
||
border-radius: 999px;
|
||
background: #f97316;
|
||
}
|
||
|
||
.phase-grid {
|
||
display: grid;
|
||
grid-template-columns: repeat(auto-fit, minmax(170px, 1fr));
|
||
gap: 10px;
|
||
margin-top: 6px;
|
||
}
|
||
|
||
.phase-card {
|
||
padding: 10px 10px 8px;
|
||
border-radius: 12px;
|
||
background: rgba(15, 23, 42, 0.95);
|
||
border: 1px solid rgba(55, 65, 81, 0.9);
|
||
font-size: 0.86rem;
|
||
}
|
||
|
||
.phase-card h4 { margin: 0 0 4px; font-size: 0.9rem; }
|
||
|
||
.pill-supp {
|
||
display: inline-flex;
|
||
align-items: center;
|
||
gap: 4px;
|
||
padding: 3px 8px;
|
||
border-radius: 999px;
|
||
border: 1px solid rgba(56, 189, 248, 0.7);
|
||
color: #bae6fd;
|
||
font-size: 0.78rem;
|
||
margin-right: 4px;
|
||
margin-bottom: 4px;
|
||
}
|
||
|
||
.footer-note {
|
||
margin-top: 6px;
|
||
font-size: 0.78rem;
|
||
color: #6b7280;
|
||
}
|
||
|
||
.small-input-row {
|
||
display: flex;
|
||
flex-wrap: wrap;
|
||
gap: 8px;
|
||
margin-top: 4px;
|
||
align-items: center;
|
||
}
|
||
|
||
.small-input-row label {
|
||
font-size: 0.8rem;
|
||
color: #9ca3af;
|
||
}
|
||
|
||
.small-input-row input, .small-input-row select {
|
||
padding: 3px 6px;
|
||
border-radius: 6px;
|
||
border: 1px solid rgba(55, 65, 81, 0.9);
|
||
background: rgba(15, 23, 42, 0.95);
|
||
color: var(--text);
|
||
font-size: 0.82rem;
|
||
min-width: 80px;
|
||
}
|
||
|
||
.small-input-row button {
|
||
padding: 4px 8px;
|
||
border-radius: 8px;
|
||
border: 1px solid rgba(56, 189, 248, 0.7);
|
||
background: rgba(56, 189, 248, 0.12);
|
||
color: #e0f2fe;
|
||
font-size: 0.8rem;
|
||
cursor: pointer;
|
||
}
|
||
|
||
.small-input-row button:hover { background: rgba(56, 189, 248, 0.24); }
|
||
|
||
.calc-output {
|
||
margin-top: 4px;
|
||
font-size: 0.82rem;
|
||
color: #e5e7eb;
|
||
}
|
||
|
||
.note-visual {
|
||
font-size: 0.8rem;
|
||
color: #9ca3af;
|
||
margin-top: 4px;
|
||
}
|
||
|
||
.search-box {
|
||
margin-top: 8px;
|
||
display: flex;
|
||
flex-direction: column;
|
||
gap: 6px;
|
||
}
|
||
|
||
.search-box input {
|
||
padding: 6px 8px;
|
||
border-radius: 8px;
|
||
border: 1px solid rgba(55, 65, 81, 0.9);
|
||
background: rgba(15, 23, 42, 0.95);
|
||
color: var(--text);
|
||
font-size: 0.86rem;
|
||
}
|
||
|
||
.search-results {
|
||
max-height: 180px;
|
||
overflow-y: auto;
|
||
border-radius: 10px;
|
||
border: 1px solid rgba(55, 65, 81, 0.9);
|
||
background: rgba(15, 23, 42, 0.98);
|
||
font-size: 0.84rem;
|
||
}
|
||
|
||
.search-item {
|
||
padding: 6px 8px;
|
||
border-bottom: 1px solid rgba(31, 41, 55, 0.9);
|
||
cursor: pointer;
|
||
}
|
||
|
||
.search-item:hover {
|
||
background: rgba(56, 189, 248, 0.12);
|
||
}
|
||
|
||
.search-item-title { font-weight: 500; }
|
||
|
||
.search-item-macros { color: #9ca3af; }
|
||
</style>
|
||
</head>
|
||
<body>
|
||
<div class="page">
|
||
<header class="main-header">
|
||
<div class="header-top">
|
||
<div>
|
||
<div class="tagline"><span class="dot"></span> Guide pratique de nutrition · Performance · Hormones · Autonomie</div>
|
||
<h1>Construire une nutrition solide pour l’énergie, la performance et l’équilibre hormonal</h1>
|
||
</div>
|
||
<button type="button" class="sidebar-toggle-btn" id="sidebar-toggle">
|
||
<span class="icon">☰</span>
|
||
<span>Menu</span>
|
||
</button>
|
||
</div>
|
||
<p>
|
||
Ce guide t’aide à poser des bases claires (calories, macros, qualité des aliments) tout en intégrant la santé hormonale,
|
||
le cycle menstruel et la complémentation sportive. Tu peux l’utiliser tel quel pour ajuster ton alimentation au quotidien.
|
||
</p>
|
||
</header>
|
||
|
||
<div class="layout" id="layout">
|
||
<nav class="sidebar" id="sidebar">
|
||
<h2>Navigation</h2>
|
||
<div class="toc-section-title">Fil conducteur</div>
|
||
<ul class="toc-list">
|
||
<li><a class="toc-link" href="#metaphore"><span class="index">00</span> La jauge de carburant</a></li>
|
||
</ul>
|
||
<div class="toc-section-title">Fondations</div>
|
||
<ul class="toc-list">
|
||
<li><a class="toc-link" href="#calories"><span class="index">01</span> Les calories</a></li>
|
||
<li><a class="toc-link" href="#macros"><span class="index">02</span> Les macronutriments</a></li>
|
||
<li><a class="toc-link" href="#sources-macros"><span class="index">03</span> Bonnes sources de macros</a></li>
|
||
<li><a class="toc-link" href="#ciqual"><span class="index">04</span> Vérifier les infos d’un aliment</a></li>
|
||
<li><a class="toc-link" href="#repartition-journee"><span class="index">05</span> Répartition sur la journée</a></li>
|
||
<li><a class="toc-link" href="#qualite-aliments"><span class="index">06</span> Qualité des aliments & ressenti</a></li>
|
||
<li><a class="toc-link" href="#vege-combinaisons"><span class="index">07</span> Végé & combinaisons</a></li>
|
||
</ul>
|
||
<div class="toc-section-title">Aller plus loin</div>
|
||
<ul class="toc-list">
|
||
<li><a class="toc-link" href="#anti-inflammatoire"><span class="index">08</span> Alimentation anti-inflammatoire</a></li>
|
||
<li><a class="toc-link" href="#hormones"><span class="index">09</span> Nourrir ses hormones</a></li>
|
||
<li><a class="toc-link" href="#cycle"><span class="index">10</span> Adapter au cycle menstruel</a></li>
|
||
<li><a class="toc-link" href="#supplements"><span class="index">11</span> Complémentation sportive</a></li>
|
||
</ul>
|
||
</nav>
|
||
|
||
<main>
|
||
<section id="metaphore" class="metaphore">
|
||
<h2>Fil conducteur : la jauge de carburant</h2>
|
||
<p>
|
||
Imagine que ton corps est un <strong>réservoir de carburant intelligent</strong>. On va utiliser cette image pour tout le guide :
|
||
</p>
|
||
<div class="metaphore-diagram">
|
||
<div class="metaphore-card">
|
||
<h3>1. Les calories = taille de la jauge</h3>
|
||
<p>C’est la quantité totale d’énergie qui peut entrer dans le réservoir (déficit, maintenance, surplus).</p>
|
||
</div>
|
||
<div class="metaphore-card">
|
||
<h3>2. Les macros = types de carburant</h3>
|
||
<p>Protéines, glucides, lipides : chaque type de carburant a un rôle différent pour ta performance et tes hormones.</p>
|
||
</div>
|
||
<div class="metaphore-card">
|
||
<h3>3. Les sources = qualité du carburant</h3>
|
||
<p>Aliments bruts vs ultra-transformés : carburant premium ou bas de gamme.</p>
|
||
</div>
|
||
<div class="metaphore-card">
|
||
<h3>4. Répartition = quand tu fais le plein</h3>
|
||
<p>Comment tu distribues ce carburant dans ta journée et autour de tes séances.</p>
|
||
</div>
|
||
</div>
|
||
<div class="metaphore-arrow">Tout le guide suit cette image : calories → macros → sources → timing.</div>
|
||
</section>
|
||
|
||
<!-- CALORIES -->
|
||
<section id="calories" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Fondations · Jauge globale</div>
|
||
<h2 class="block-title">Les calories : la taille de la jauge</h2>
|
||
<div class="block-subtitle">Déficit, maintenance, surplus : combien de carburant entre dans le réservoir.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Ce qu’est vraiment une calorie</h3>
|
||
<p>
|
||
Une calorie est une unité d’énergie. En pratique, on parle de kilocalories (kcal) : l’énergie fournie par les aliments
|
||
et dépensée par ton corps (métabolisme de base, mouvements, digestion).
|
||
</p>
|
||
<p>
|
||
Ta « jauge » correspond à tes besoins énergétiques totaux. Si tu mets moins d’énergie que tu n’en dépenses, tu perds du gras.
|
||
Si tu en mets plus, tu prends du poids (idéalement du muscle si l’entraînement suit).
|
||
</p>
|
||
|
||
<h3>Formule utilisée pour le calculateur</h3>
|
||
<p>
|
||
Le calculateur se base sur l’équation de <strong>Mifflin-St Jeor</strong>, qui estime ton métabolisme de repos en fonction du sexe,
|
||
de l’âge, du poids et de la taille, puis applique un facteur d’activité (sédentaire à très actif).
|
||
</p>
|
||
<p>
|
||
C’est une estimation de départ : l’idée est de l’ajuster ensuite en fonction de ta réalité (évolution du poids, énergie, faim,
|
||
performances, qualité du cycle).</p>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<h3>Calculateur de besoins (approximation)</h3>
|
||
<p>Indique tes infos pour obtenir un repère :</p>
|
||
<div class="small-input-row">
|
||
<label>Sexe
|
||
<select id="cal-sexe">
|
||
<option value="homme">Homme</option>
|
||
<option value="femme">Femme</option>
|
||
</select>
|
||
</label>
|
||
<label>Âge
|
||
<input type="number" id="cal-age" value="30" />
|
||
</label>
|
||
<label>Poids (kg)
|
||
<input type="number" id="cal-poids" value="70" />
|
||
</label>
|
||
<label>Taille (cm)
|
||
<input type="number" id="cal-taille" value="175" />
|
||
</label>
|
||
</div>
|
||
<div class="small-input-row" style="margin-top:6px;">
|
||
<label>Activité
|
||
<select id="cal-activite">
|
||
<option value="1.2">Sédentaire</option>
|
||
<option value="1.375">Légèrement actif</option>
|
||
<option value="1.55" selected>Modérément actif</option>
|
||
<option value="1.725">Très actif</option>
|
||
<option value="1.9">Extra actif</option>
|
||
</select>
|
||
</label>
|
||
<label>Objectif
|
||
<select id="cal-objectif">
|
||
<option value="maintenance">Maintenance</option>
|
||
<option value="perte">Perte de gras</option>
|
||
<option value="prise">Prise de muscle</option>
|
||
</select>
|
||
</label>
|
||
<button type="button" onclick="calcCalories()">Estimer</button>
|
||
</div>
|
||
<div id="cal-output" class="calc-output"></div>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- MACROS -->
|
||
<section id="macros" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Fondations · Types de carburant</div>
|
||
<h2 class="block-title">Les macronutriments : comment tu remplis la jauge</h2>
|
||
<div class="block-subtitle">Répartir protéines, glucides et lipides pour que le moteur tourne bien.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Rôle des trois macronutriments</h3>
|
||
<div class="macro-grid">
|
||
<div class="macro-card">
|
||
<h4>Protéines</h4>
|
||
<p>Construction et réparation des tissus (muscles, enzymes, hormones, système immunitaire).</p>
|
||
<p>Très rassasiantes, elles protègent ta masse musculaire en déficit calorique.</p>
|
||
<div class="chip-row">
|
||
<span class="chip">1,6–2 g/kg/j (adulte actif)</span>
|
||
<span class="chip">4 kcal/g</span>
|
||
</div>
|
||
</div>
|
||
<div class="macro-card">
|
||
<h4>Glucides</h4>
|
||
<p>Carburant privilégié pour l’effort intense, le système nerveux et le cerveau.</p>
|
||
<p>
|
||
On distingue les <strong>glucides complexes</strong> (digestion plus lente, énergie stable) et les <strong>glucides simples</strong>
|
||
(digestion rapide, utiles autour de l’effort ou en petite quantité).
|
||
</p>
|
||
<div class="chip-row">
|
||
<span class="chip">35–50 % des kcal (repère)</span>
|
||
<span class="chip">4 kcal/g</span>
|
||
</div>
|
||
</div>
|
||
<div class="macro-card">
|
||
<h4>Lipides</h4>
|
||
<p>Indispensables aux hormones, à la santé cellulaire, au cerveau et à l’absorption des vitamines A, D, E, K.</p>
|
||
<p>Apportent de la satiété sur la durée, surtout via les graisses de qualité.</p>
|
||
<div class="chip-row">
|
||
<span class="chip">≥ 0,7–1 g/kg/j</span>
|
||
<span class="chip">9 kcal/g</span>
|
||
</div>
|
||
</div>
|
||
</div>
|
||
|
||
<h3>Glucides complexes, pic de glycémie & énergie</h3>
|
||
<p>
|
||
Un <strong>pic de glycémie</strong>, c’est quand le sucre dans le sang monte très vite après un repas très sucré (boisson sucrée, bonbons,
|
||
pâtisseries…), puis redescend rapidement. Tu peux le ressentir par un « coup de boost » assez court suivi d’un coup de barre
|
||
ou d’une forte envie de sucre.
|
||
</p>
|
||
<p>
|
||
Les glucides complexes (riz complet, quinoa, patate douce, flocons d’avoine, légumineuses…) montent plus doucement : ton énergie
|
||
reste plus stable, tu as moins de fringales et ton ventre est souvent plus serein.
|
||
</p>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<h3>Exemple chiffré (même jauge que plus haut)</h3>
|
||
<p>Pour 70 kg à ~2 300 kcal/jour :</p>
|
||
<ul>
|
||
<li>Protéines : ~125 g (≈ 500 kcal).</li>
|
||
<li>Lipides : ~70 g (≈ 630 kcal).</li>
|
||
<li>Glucides : ~290 g (≈ 1 170 kcal).</li>
|
||
</ul>
|
||
<p>La taille de la jauge (calories) reste la même, tu joues surtout sur le type de carburant à l’intérieur (macros).</p>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- SOURCES MACROS -->
|
||
<section id="sources-macros" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Fondations · Qualité du carburant</div>
|
||
<h2 class="block-title">Bonnes sources pour chaque macro</h2>
|
||
<div class="block-subtitle">Choisir un carburant premium plutôt que low‑cost.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Protéines</h3>
|
||
<table>
|
||
<thead>
|
||
<tr><th>Sources à privilégier</th><th>À limiter</th></tr>
|
||
</thead>
|
||
<tbody>
|
||
<tr>
|
||
<td>
|
||
Viandes maigres, volailles, poissons, œufs, yaourt grec, fromage blanc, whey ; tofu, tempeh, edamame, légumineuses.
|
||
</td>
|
||
<td>
|
||
Charcuteries grasses, viandes très transformées (saucisses industrielles, nuggets), produits panés frits riches en
|
||
graisses de mauvaise qualité.
|
||
</td>
|
||
</tr>
|
||
</tbody>
|
||
</table>
|
||
|
||
<h3>Glucides</h3>
|
||
<table>
|
||
<thead>
|
||
<tr><th>Glucides de qualité (complexes)</th><th>À limiter</th></tr>
|
||
</thead>
|
||
<tbody>
|
||
<tr>
|
||
<td>Riz complet, pâtes complètes, avoine, quinoa, pommes de terre, patates douces, fruits, légumineuses.</td>
|
||
<td>Boissons sucrées, bonbons, pâtisseries, céréales raffinées, snacks ultra-transformés.</td>
|
||
</tr>
|
||
</tbody>
|
||
</table>
|
||
|
||
<h3>Lipides</h3>
|
||
<table>
|
||
<thead>
|
||
<tr><th>Sources à privilégier</th><th>À limiter</th></tr>
|
||
</thead>
|
||
<tbody>
|
||
<tr>
|
||
<td>Huiles d’olive & colza, avocats, noix, amandes, graines (chia, lin), poissons gras.</td>
|
||
<td>Huiles de friture répétées, graisses trans, produits très transformés riches en graisses saturées de mauvaise qualité.</td>
|
||
</tr>
|
||
</tbody>
|
||
</table>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Note pratique</div>
|
||
<p>
|
||
Tu peux utiliser cette partie comme une carte rapide des bons carburants. Les sections suivantes t’aident ensuite à les organiser
|
||
dans ta journée (assiettes types, timing, cycle, performance).
|
||
</p>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- CIQUAL SEARCH -->
|
||
<section id="ciqual" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Bibliothèque</div>
|
||
<h2 class="block-title">Vérifier les infos d’un aliment</h2>
|
||
<div class="block-subtitle">Rechercher rapidement un aliment pour voir calories, protéines, glucides, lipides (pour 100 g).</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Comment ça marche</div>
|
||
<p>
|
||
La base CIQUAL est une base officielle française qui répertorie la composition nutritionnelle de nombreux aliments.
|
||
Ici, tu peux taper le nom d’un aliment (ex : « poulet », « lentilles », « yaourt ») et voir un extrait des données
|
||
pour 100 g : calories, protéines, glucides, lipides.
|
||
</p>
|
||
<p>Les valeurs sont des moyennes et servent de repère, pas de vérité absolue.</p>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Recherche</div>
|
||
<div class="search-box">
|
||
<input type="text" id="ciqual-search" placeholder="Exemple : poulet, lentille, yaourt..." />
|
||
<div id="ciqual-results" class="search-results"></div>
|
||
</div>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- REPARTITION JOURNEE -->
|
||
<section id="repartition-journee" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Fondations · Quand tu fais le plein</div>
|
||
<h2 class="block-title">Répartition dans la journée</h2>
|
||
<div class="block-subtitle">Stabiliser l’énergie, la faim et la performance au fil des heures.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Fréquence & répartition des repas</h3>
|
||
<p>Ton corps peut très bien fonctionner avec 2, 3 ou 4 repas par jour. L’important :</p>
|
||
<ul>
|
||
<li>Apporter assez de protéines réparties sur la journée (2–4 prises).</li>
|
||
<li>Avoir des glucides complexes autour des séances les plus exigeantes.</li>
|
||
<li>Éviter de concentrer quasi toutes les calories en fin de journée si cela perturbe sommeil et digestion.</li>
|
||
</ul>
|
||
|
||
<h3>Autour de l’entraînement</h3>
|
||
<ul>
|
||
<li>Avant : glucides complexes + un peu de protéines, peu de graisses.</li>
|
||
<li>Après : protéines + glucides pour la récupération.</li>
|
||
</ul>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Schéma visuel simplifié</div>
|
||
<p>Imagine ta journée comme une timeline :</p>
|
||
<ul>
|
||
<li><strong>Matin :</strong> protéines + glucides complexes + un peu de lipides → lancer la jauge.</li>
|
||
<li><strong>Autour séance :</strong> glucides (simples + complexes) + protéines → booster et recharger.</li>
|
||
<li><strong>Soir :</strong> protéines + légumes + glucides modérés selon ton volume d’entraînement.</li>
|
||
</ul>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- QUALITE ALIMENTS -->
|
||
<section id="qualite-aliments" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Fondations · Qualité & ressenti</div>
|
||
<h2 class="block-title">Qualité des aliments & ressenti (et ventre plus plat)</h2>
|
||
<div class="block-subtitle">Moins d’inflammation, meilleure digestion, ventre plus serein.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Non transformé vs ultra-transformé</h3>
|
||
<ul>
|
||
<li>Aliments peu transformés : viande, poisson, œufs, légumes, fruits, légumineuses, céréales complètes, noix, huiles de qualité.</li>
|
||
<li>Ultra-transformés : plats industriels, snacks, biscuits, sodas, céréales du petit-déjeuner très raffinées, fast-food.</li>
|
||
</ul>
|
||
<p>
|
||
Les aliments bruts apportent fibres, vitamines, minéraux, meilleure satiété et moins de pics de glycémie.
|
||
Les ultra-transformés favorisent la faim rapide, la rétention d’eau, les ballonnements et un ventre « gonflé ».
|
||
</p>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<h3>Grille 80 / 20</h3>
|
||
<ul>
|
||
<li>80 % de tes calories issues d’aliments bruts ou peu transformés.</li>
|
||
<li>20 % laissés pour la flexibilité sociale / plaisir.</li>
|
||
</ul>
|
||
<h3>Objectif ventre plus plat</h3>
|
||
<ul>
|
||
<li>Limiter sodas, alcools, plats très salés et très gras.</li>
|
||
<li>Augmenter les fibres <em>progressivement</em> (légumes, fruits, légumineuses) en buvant assez d’eau.</li>
|
||
<li>Observer quels aliments te font systématiquement ballonner et les réduire/adapter.</li>
|
||
</ul>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- VEGE COMBINAISONS -->
|
||
<section id="vege-combinaisons" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Fondations · Végé</div>
|
||
<h2 class="block-title">Végé : combinaisons alimentaires & protéines complètes</h2>
|
||
<div class="block-subtitle">Assurer les apports en acides aminés essentiels sans produits animaux.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Protéines complètes vs complémentaires</h3>
|
||
<p>
|
||
La plupart des sources végétales contiennent tous les acides aminés essentiels mais avec certains en quantité limitée.
|
||
En combinant différentes familles (céréales + légumineuses, noix, graines, soja, quinoa), tu couvres tes besoins sur la journée.
|
||
</p>
|
||
<p>
|
||
Ce qui compte : la diversité des sources végétales sur 24 heures, plus que la combinaison parfaite à chaque repas.
|
||
</p>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<ul>
|
||
<li>Riz + lentilles / haricots.</li>
|
||
<li>Houmous (pois chiches) + pain complet.</li>
|
||
<li>Quinoa + pois chiches.</li>
|
||
<li>Tofu + riz complet + légumes.</li>
|
||
<li>Porridge d’avoine + lait de soja + graines de chia.</li>
|
||
</ul>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- ANTI-INFLAMMATOIRE -->
|
||
<section id="anti-inflammatoire" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Aller plus loin</div>
|
||
<h2 class="block-title">Alimentation anti-inflammatoire (& ventre plus plat)</h2>
|
||
<div class="block-subtitle">Créer un terrain favorable pour articulations, récupération et digestion.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Principes généraux</h3>
|
||
<ul>
|
||
<li>Base de légumes variés, fruits, légumineuses, céréales complètes.</li>
|
||
<li>Graisses de qualité : huile d’olive, colza, noix, poissons gras (oméga-3).</li>
|
||
<li>Protéines maigres et/ou végétales en quantité suffisante.</li>
|
||
<li>Peu d’aliments ultra-transformés, de sucres ajoutés et de fritures.</li>
|
||
</ul>
|
||
<p>
|
||
Ce pattern, proche du régime méditerranéen, est associé à moins d’inflammation chronique et à une meilleure santé cardio‑métabolique.
|
||
</p>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<h3>Objectif « ventre plus plat » réaliste</h3>
|
||
<ul>
|
||
<li>Réduire progressivement les aliments très salés et ultra‑transformés (rétention d’eau, gonflements).</li>
|
||
<li>Augmenter les fibres progressivement, surtout via légumes verts, fruits entiers, légumineuses.</li>
|
||
<li>Introduire 1 assiette méditerranéenne par jour (poisson / légumineuse + légumes + huile d’olive + céréales complètes).</li>
|
||
</ul>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- HORMONES -->
|
||
<section id="hormones" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Aller plus loin</div>
|
||
<h2 class="block-title">Comment nourrir ses hormones (hommes & femmes)</h2>
|
||
<div class="block-subtitle">Énergie, libido, cycle, stress : ce que la nutrition peut vraiment soutenir.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Fondations hormonales communes</h3>
|
||
<ul>
|
||
<li>Calories suffisantes : un déficit agressif prolongé peut faire baisser testostérone, œstrogènes, leptine, hormones thyroïdiennes.</li>
|
||
<li>Lipides de qualité : les hormones stéroïdiennes (testostérone, œstrogènes, cortisol…) sont synthétisées à partir du cholestérol.</li>
|
||
<li>Protéines : nécessaires pour les enzymes, les transporteurs hormonaux et certains neurotransmetteurs.</li>
|
||
<li>Micronutriments clés : zinc (testostérone, immunité), magnésium (stress, sommeil), iode & sélénium (thyroïde), fer (énergie), vitamines D & B.</li>
|
||
</ul>
|
||
|
||
<h3>Spécificités</h3>
|
||
<ul>
|
||
<li><strong>Chez l’homme :</strong> très faible apport en graisses, stress chronique, manque de sommeil peuvent faire baisser la testostérone.</li>
|
||
<li><strong>Chez la femme :</strong> déficit énergétique relatif (beaucoup de sport + peu de calories) peut dérégler le cycle (SPM fort, cycles longs, aménorrhée).</li>
|
||
</ul>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Pistes concrètes</div>
|
||
<h3>Ce que tu peux surveiller</h3>
|
||
<ul>
|
||
<li>Éviter les régimes très bas en lipides (< 0,6 g/kg sur le long terme).</li>
|
||
<li>Avoir une source de protéines à chaque repas.</li>
|
||
<li>Inclure régulièrement : œufs, poissons gras, fruits de mer, noix, graines, légumes verts, légumineuses.</li>
|
||
<li>Faire un bilan sanguin avec ton médecin si tu suspects un souci (fatigue inexpliquée, cycle perturbé, libido en berne, etc.).</li>
|
||
</ul>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- CYCLE MENSTRUEL -->
|
||
<section id="cycle" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Aller plus loin</div>
|
||
<h2 class="block-title">Adapter la nutrition au cycle menstruel</h2>
|
||
<div class="block-subtitle">Soutenir énergie, humeur, digestion et performance au fil des phases.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Les 4 grandes phases</h3>
|
||
<div class="phase-grid">
|
||
<div class="phase-card">
|
||
<div class="pill-phase"><span class="dot"></span> Menstruation</div>
|
||
<p>Baisse œstrogènes & progestérone. Fatigue, crampes possibles. Besoin de repos, d’aliments riches en fer, en magnésium.</p>
|
||
</div>
|
||
<div class="phase-card">
|
||
<div class="pill-phase"><span class="dot"></span> Folliculaire</div>
|
||
<p>Remontée des œstrogènes. Énergie souvent en hausse, bonne fenêtre pour charger un peu plus en entraînement.</p>
|
||
</div>
|
||
<div class="phase-card">
|
||
<div class="pill-phase"><span class="dot"></span> Ovulation</div>
|
||
<p>Pic d’œstrogènes, parfois de testostérone. Sentiment de « peak » pour beaucoup de femmes.</p>
|
||
</div>
|
||
<div class="phase-card">
|
||
<div class="pill-phase"><span class="dot"></span> Lutéale</div>
|
||
<p>Progestérone plus élevée : digestion plus lente, appétit augmenté, SPM (rétention d’eau, fringales) possibles.</p>
|
||
</div>
|
||
</div>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<h3>Exemples d’aliments par phase</h3>
|
||
<ul>
|
||
<li><strong>Menstruation :</strong> sources de fer (viande rouge modérée, tofu, lentilles, épinards) + vitamine C (agrumes, poivrons), magnésium (amandes, cacao, flocons d’avoine).</li>
|
||
<li><strong>Folliculaire / ovulation :</strong> plus de glucides complexes autour des séances intenses (riz, pâtes complètes, patate douce), protéines maigres, fruits et légumes colorés.</li>
|
||
<li><strong>Lutéale :</strong> fractionner les repas, sécuriser protéines/fibres (légumineuses, légumes verts) et encas rassasiants (yaourt grec, fruits, noix) pour limiter les fringales.</li>
|
||
</ul>
|
||
<p>Ce n’est pas seulement pendant les règles que tu peux ajuster : chaque phase est une opportunité de faire des micro-ajustements.</p>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
<!-- SUPPLEMENTS -->
|
||
<section id="supplements" class="block">
|
||
<div class="block-header">
|
||
<div class="block-header-main">
|
||
<div class="block-kicker">Aller plus loin</div>
|
||
<h2 class="block-title">Complémentation sportive : le socle utile</h2>
|
||
<div class="block-subtitle">Prioriser ce qui a un intérêt réel par rapport à ta base alimentaire.</div>
|
||
</div>
|
||
<div class="block-toggle">
|
||
<div class="block-toggle-icon">▼</div>
|
||
<span>Détails</span>
|
||
</div>
|
||
</div>
|
||
<div class="block-body">
|
||
<div class="block-col">
|
||
<div class="pill-label pill-theory">Théorie</div>
|
||
<h3>Compléments avec bon niveau de preuve</h3>
|
||
<ul>
|
||
<li><strong>Protéine en poudre</strong> (whey ou végétale) : aide à atteindre plus facilement ton quota de protéines.</li>
|
||
<li><strong>Créatine monohydrate</strong> : augmentations de force, puissance, masse musculaire, bénéfices possibles sur la cognition.</li>
|
||
<li><strong>Caféine</strong> : améliore vigilance et performance sur les efforts intenses.</li>
|
||
<li><strong>Bêta-alanine</strong> : intéressant pour les efforts intenses de 1 à 4 minutes (HIIT, séries, CrossFit…).</li>
|
||
<li><strong>Électrolytes</strong> : utiles pour les efforts longs et/ou en chaleur (sodium, potassium, magnésium).</li>
|
||
</ul>
|
||
</div>
|
||
<div class="block-col">
|
||
<div class="pill-label pill-practice">Mise en pratique</div>
|
||
<h3>Repères simples</h3>
|
||
<ul>
|
||
<li>Whey : 20–30 g, 1–2 fois/jour si tu as du mal à atteindre ton quota de protéines uniquement avec l’alimentation.</li>
|
||
<li>Créatine : 3–5 g/j tous les jours, avec un repas ou une boisson (le timing exact est secondaire).</li>
|
||
<li>Caféine : environ 3 mg/kg, 30–45 min avant l’effort intense (évite en fin de journée).</li>
|
||
<li>Bêta‑alanine : 2–4 g/j, fractionnés, sur plusieurs semaines pour ressentir l’effet.</li>
|
||
<li>Électrolytes : dans la gourde pour les séances longues (>60–90 min) ou par forte chaleur.</li>
|
||
</ul>
|
||
<p class="footer-note">Toujours vérifier avec ton professionnel de santé en cas de pathologie, traitement médical ou doute.</p>
|
||
</div>
|
||
</div>
|
||
</section>
|
||
|
||
</main>
|
||
</div>
|
||
</div>
|
||
|
||
<script>
|
||
// Données CIQUAL (extrait)
|
||
const CIQUAL_DATA = [{"code":"40601","nom":"Abat, cuit (aliment moyen)","kcal":162.0,"proteines_g":25.1,"glucides_g":1.4,"lipides_g":6.2},{"code":"12112","nom":"Abondance","kcal":393.0,"proteines_g":27.1,"glucides_g":0,"lipides_g":31.6},{"code":"13704","nom":"Abricot au sirop (sans précision sur léger ou classique), appertisé, égoutté (aliment moyen)","kcal":0,"proteines_g":0.5,"glucides_g":16.2,"lipides_g":0.2},{"code":"13713","nom":"Abricot au sirop léger, appertisé, non égoutté","kcal":0,"proteines_g":0.8,"glucides_g":14.0,"lipides_g":0.0},{"code":"13712","nom":"Abricot au sirop léger, appertisé, égoutté","kcal":0,"proteines_g":0.9,"glucides_g":13.7,"lipides_g":0},{"code":"13715","nom":"Abricot au sirop, appertisé, non égoutté","kcal":0,"proteines_g":0.3,"glucides_g":16.6,"lipides_g":0},{"code":"13714","nom":"Abricot au sirop, appertisé, égoutté","kcal":0,"proteines_g":0.5,"glucides_g":16.2,"lipides_g":0},{"code":"13400","nom":"Abricot pays, pulpe, au sirop, appertisé, non égoutté, prélevé à la Martinique","kcal":0,"proteines_g":0.3,"glucides_g":13.3,"lipides_g":0.1},{"code":"13401","nom":"Abricot pays, pulpe, cru, prélevé à la Martinique","kcal":0,"proteines_g":0.5,"glucides_g":10.8,"lipides_g":0.1},{"code":"13000","nom":"Abricot, dénoyauté, cru","kcal":45.9,"proteines_g":0.8,"glucides_g":9.0,"lipides_g":0},{"code":"13001","nom":"Abricot, dénoyauté, sec","kcal":239.0,"proteines_g":2.9,"glucides_g":59.1,"lipides_g":0.5},{"code":"13623","nom":"Abricot, dénoyauté, sec, moelleux (réhydraté à 35-45%)","kcal":200.0,"proteines_g":2.3,"glucides_g":51.1,"lipides_g":0.4},{"code":"25433","nom":"Accra de poisson","kcal":275.0,"proteines_g":12.4,"glucides_g":15.1,"lipides_g":17.6},{"code":"11084","nom":"Agar (algue), cru","kcal":0,"proteines_g":0.5,"glucides_g":6.2,"lipides_g":0.0},{"code":"11085","nom":"Agar (algue), séché","kcal":0,"proteines_g":4.4,"glucides_g":0,"lipides_g":0.3},{"code":"21508","nom":"Agneau, collier, braisé ou 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if (e.target !== input) {
|
||
input.checked = !input.checked;
|
||
}
|
||
item.classList.toggle('checked', input.checked);
|
||
});
|
||
});
|
||
|
||
// TOC active state on scroll
|
||
const sections = document.querySelectorAll('section.block, section.metaphore');
|
||
const tocLinks = document.querySelectorAll('.toc-link');
|
||
|
||
function onScroll() {
|
||
const scrollPos = window.scrollY || window.pageYOffset;
|
||
let activeId = null;
|
||
sections.forEach((sec) => {
|
||
const rect = sec.getBoundingClientRect();
|
||
const offsetTop = rect.top + window.scrollY - 160;
|
||
if (scrollPos >= offsetTop) {
|
||
activeId = sec.id;
|
||
}
|
||
});
|
||
if (!activeId) return;
|
||
tocLinks.forEach((link) => {
|
||
link.classList.toggle('active', link.getAttribute('href') === '#' + activeId);
|
||
});
|
||
}
|
||
|
||
window.addEventListener('scroll', onScroll);
|
||
onScroll();
|
||
|
||
// Smooth scroll pour la navigation
|
||
tocLinks.forEach((link) => {
|
||
link.addEventListener('click', (e) => {
|
||
e.preventDefault();
|
||
const id = link.getAttribute('href').substring(1);
|
||
const el = document.getElementById(id);
|
||
if (!el) return;
|
||
const top = el.getBoundingClientRect().top + window.scrollY - 100;
|
||
window.scrollTo({ top, behavior: 'smooth' });
|
||
if (window.innerWidth <= 900) {
|
||
sidebar.classList.remove('open');
|
||
layout.classList.add('sidebar-collapsed');
|
||
}
|
||
});
|
||
});
|
||
|
||
// Calculateur de calories (Mifflin-St Jeor)
|
||
function calcCalories() {
|
||
const sexe = document.getElementById('cal-sexe').value;
|
||
const age = parseFloat(document.getElementById('cal-age').value || '0');
|
||
const poids = parseFloat(document.getElementById('cal-poids').value || '0');
|
||
const taille = parseFloat(document.getElementById('cal-taille').value || '0');
|
||
const activite = parseFloat(document.getElementById('cal-activite').value || '1.2');
|
||
const objectif = document.getElementById('cal-objectif').value;
|
||
const output = document.getElementById('cal-output');
|
||
|
||
if (!poids || !taille || !age) {
|
||
output.textContent = 'Indique un âge, un poids et une taille valides.';
|
||
return;
|
||
}
|
||
|
||
let bmr;
|
||
if (sexe === 'homme') {
|
||
bmr = 10 * poids + 6.25 * taille - 5 * age + 5;
|
||
} else {
|
||
bmr = 10 * poids + 6.25 * taille - 5 * age - 161;
|
||
}
|
||
|
||
const tdee = bmr * activite;
|
||
let result = tdee;
|
||
if (objectif === 'perte') {
|
||
result = tdee - 300;
|
||
} else if (objectif === 'prise') {
|
||
result = tdee + 200;
|
||
}
|
||
|
||
output.textContent = 'Repère approximatif : ~' + Math.round(result) + ' kcal / jour (à ajuster selon énergie, faim, progression, cycle).';
|
||
}
|
||
window.calcCalories = calcCalories;
|
||
|
||
// CIQUAL search
|
||
const searchInput = document.getElementById('ciqual-search');
|
||
const resultsBox = document.getElementById('ciqual-results');
|
||
|
||
function renderResults(items) {
|
||
resultsBox.innerHTML = '';
|
||
if (!items.length) {
|
||
resultsBox.innerHTML = '<div class="search-item">Aucun aliment trouvé pour cette recherche.</div>';
|
||
return;
|
||
}
|
||
items.slice(0, 20).forEach((item) => {
|
||
const div = document.createElement('div');
|
||
div.className = 'search-item';
|
||
div.innerHTML = '<div class="search-item-title">' + item.nom + '</div>' +
|
||
'<div class="search-item-macros">kcal: ' + item.kcal + ' · protéines: ' + item.proteines_g + ' g · glucides: ' + item.glucides_g + ' g · lipides: ' + item.lipides_g + ' g / 100 g</div>';
|
||
resultsBox.appendChild(div);
|
||
});
|
||
}
|
||
|
||
function scoreResult(nom, words, q) {
|
||
var s = 0;
|
||
var nl = nom.toLowerCase();
|
||
if (nl.startsWith(q)) s += 100;
|
||
var wordBoundary = true;
|
||
for (var i = 0; i < words.length; i++) {
|
||
var w = words[i];
|
||
var idx = nl.indexOf(w);
|
||
if (idx === 0 || (idx > 0 && /[\s,\-()]/.test(nl[idx - 1]))) {
|
||
s += 40;
|
||
} else {
|
||
wordBoundary = false;
|
||
}
|
||
}
|
||
if (wordBoundary) s += 20;
|
||
s -= Math.min(nom.length, 80);
|
||
return s;
|
||
}
|
||
|
||
function searchCiqual() {
|
||
var q = (searchInput.value || '').toLowerCase().trim();
|
||
if (!q) {
|
||
resultsBox.innerHTML = `<div class="search-item">Tape le nom d’un aliment pour voir ses infos.</div>`;
|
||
return;
|
||
}
|
||
var words = q.split(/\s+/).filter(Boolean);
|
||
var filtered = CIQUAL_DATA.filter(function(item) {
|
||
if (!item.nom) return false;
|
||
var nom = item.nom.toLowerCase();
|
||
return words.every(function(w) { return nom.includes(w); });
|
||
});
|
||
filtered.sort(function(a, b) {
|
||
return scoreResult(b.nom, words, q) - scoreResult(a.nom, words, q);
|
||
});
|
||
renderResults(filtered);
|
||
}
|
||
|
||
if (searchInput) {
|
||
searchInput.addEventListener('input', searchCiqual);
|
||
resultsBox.innerHTML = '<div class="search-item">Tape le nom d’un aliment pour voir ses infos.</div>';
|
||
}
|
||
</script>
|
||
</body>
|
||
</html> |