E-book Gain de Masse - Bibliographie

Bibliographie Scientifique - Gain de Masse

📑 Navigation Rapide par Chapitre

Chapitre 1 Anatomie & Physiologie Chapitre 2 Système Nerveux Chapitre 3 Macronutriments Chapitre 4 Excédent Calorique Chapitre 5 Glycogène Chapitre 6 Micronutriments (fusionné) Chapitre 7 Hydratation Chapitre 8 Hydratation Stratégique Chapitre 9 Récupération & Sommeil Chapitre 10 Supplémentation Naturelle Chapitre 11 Structuration Quotidienne Chapitre 12 Structuration Quotidienne Chapitre 13 Plans Personnalisés Chapitre 14 Suivi & Ajustements

CHAPITRE 1 : ANATOMIE ET PHYSIOLOGIE DU MUSCLE ▼

Hypertrophie musculaire et mécanismes

Schoenfeld, B.J. (2010). "The mechanisms of muscle hypertrophy and their application to resistance training." Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Folland, J.P. & Williams, A.G. (2007). "The adaptations to strength training: morphological and neurological contributions to increased strength." Sports Medicine, 37(2), 145-168.

Types de fibres musculaires

Schiaffino, S. & Reggiani, C. (2011). "Fiber types in mammalian skeletal muscles." Physiological Reviews, 91(4), 1447-1531.

Staron, R.S. et al. (2000). "Fiber type composition of the vastus lateralis muscle of young men and women." Journal of Histochemistry & Cytochemistry, 48(5), 623-629.

Théorie des filaments glissants

Huxley, A.F. & Niedergerke, R. (1954). "Structural changes in muscle during contraction." Nature, 173, 971-973.

Huxley, H.E. & Hanson, J. (1954). "Changes in cross-striations of muscle during contraction and stretch." Nature, 173, 973-976.

CHAPITRE 2 : LE SYSTÈME NERVEUX - CHEF D'ORCHESTRE ▼

Adaptations neurales et recrutement

Sale, D.G. (1988). "Neural adaptation to resistance training." Medicine & Science in Sports & Exercise, 20(5 Suppl), S135-145.

Folland, J.P. & Williams, A.G. (2007). "The adaptations to strength training: morphological and neurological contributions to increased strength." Sports Medicine, 37(2), 145-168.

Principe de recrutement de Henneman

Henneman, E. (1957). "Relation between size of neurons and their susceptibility to discharge." Science, 126(3287), 1345-1347.

Carpinelli, R.N. (2008). "The size principle and a critical analysis of the unsubstantiated heavier-is-better recommendation for resistance training." Journal of Exercise Science & Fitness, 6(2), 67-86.

Fatigue nerveuse centrale

Gandevia, S.C. (2001). "Spinal and supraspinal factors in human muscle fatigue." Physiological Reviews, 81(4), 1725-1789.

Taylor, J.L. & Gandevia, S.C. (2008). "A comparison of central aspects of fatigue in submaximal and maximal voluntary contractions." Journal of Applied Physiology, 104(2), 542-550.

Coordination neuromusculaire

Carroll, T.J., Riek, S. & Carson, R.G. (2001). "Neural adaptations to resistance training: implications for movement control." Sports Medicine, 31(12), 829-840.

Aagaard, P. (2003). "Training-induced changes in neural function." Exercise and Sport Sciences Reviews, 31(2), 61-67.

CHAPITRE 3 : MACRONUTRIMENTS - LES FONDATIONS ▼

Protéines et synthèse protéique musculaire

Morton, R.W. et al. (2018). "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine, 52(6), 376-384.

Moore, D.R. et al. (2009). "Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men." American Journal of Clinical Nutrition, 89(1), 161-168.

Schoenfeld, B.J. & Aragon, A.A. (2018). "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition, 15, 10.

Leucine et activation mTOR

Wolfson, R.L. et al. (2016). "Sestrin2 is a leucine sensor for the mTORC1 pathway." Science, 351(6268), 43-48.

Kimball, S.R. & Jefferson, L.S. (2006). "Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis." Journal of Nutrition, 136(1 Suppl), 227S-231S.

Distribution protéique et timing

Areta, J.L. et al. (2013). "Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis." Journal of Physiology, 591(9), 2319-2331.

Mamerow, M.M. et al. (2014). "Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults." Journal of Nutrition, 144(6), 876-880.

Glucides et glycogène

Burke, L.M. et al. (1993). "Muscle glycogen storage after prolonged exercise: effect of the glycemic index of carbohydrate feedings." Journal of Applied Physiology, 75(2), 1019-1023.

Ivy, J.L. et al. (1988). "Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion." Journal of Applied Physiology, 64(4), 1480-1485.

Index glycémique et charge glycémique

Jenkins, D.J. et al. (2002). "Glycemic index: overview of implications in health and disease." American Journal of Clinical Nutrition, 76(1), 266S-273S.

Barclay, A.W. et al. (2008). "Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies." American Journal of Clinical Nutrition, 87(3), 627-637.

Lipides et testostérone

Dorgan, J.F. et al. (1996). "Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study." American Journal of Clinical Nutrition, 64(6), 850-855.

Volek, J.S. et al. (1997). "Testosterone and cortisol in relationship to dietary nutrients and resistance exercise." Journal of Applied Physiology, 82(1), 49-54.

Oméga-3 et inflammation

Calder, P.C. (2017). "Omega-3 fatty acids and inflammatory processes: from molecules to man." Biochemical Society Transactions, 45(5), 1105-1115.

Simopoulos, A.P. (2002). "Omega-3 fatty acids in inflammation and autoimmune diseases." Journal of the American College of Nutrition, 21(6), 495-505.

CHAPITRE 4 : EXCÉDENT CALORIQUE STRATÉGIQUE ▼

Balance énergétique et thermodynamique

Hall, K.D. et al. (2012). "Energy balance and its components: implications for body weight regulation." American Journal of Clinical Nutrition, 95(4), 989-994.

Hill, J.O., Wyatt, H.R. & Peters, J.C. (2012). "Energy balance and obesity." Circulation, 126(1), 126-132.

Équations métabolisme de base

Mifflin, M.D. et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 51(2), 241-247.

Frankenfield, D., Roth-Yousey, L. & Compher, C. (2005). "Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review." Journal of the American Dietetic Association, 105(5), 775-789.

Ratio muscle/graisse en surplus

Garthe, I. et al. (2011). "Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes." International Journal of Sport Nutrition and Exercise Metabolism, 21(2), 97-104.

Slater, G.J. et al. (2019). "Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training." Frontiers in Nutrition, 6, 131.

CHAPITRE 5 : GLYCOGÈNE - GESTION ÉNERGÉTIQUE ▼

Métabolisme du glycogène

Ivy, J.L. (1991). "Muscle glycogen synthesis before and after exercise." Sports Medicine, 11(1), 6-19.

Jentjens, R. & Jeukendrup, A. (2003). "Determinants of post-exercise glycogen synthesis during short-term recovery." Sports Medicine, 33(2), 117-144.

Fenêtre anabolique post-exercice

Aragon, A.A. & Schoenfeld, B.J. (2013). "Nutrient timing revisited: is there a post-exercise anabolic window?" Journal of the International Society of Sports Nutrition, 10(1), 5.

Kerksick, C.M. et al. (2017). "International society of sports nutrition position stand: nutrient timing." Journal of the International Society of Sports Nutrition, 14, 33.

Resynthèse glycogène et timing

Burke, L.M., van Loon, L.J.C. & Hawley, J.A. (2017). "Postexercise muscle glycogen resynthesis in humans." Journal of Applied Physiology, 122(5), 1055-1067.

Van Loon, L.J. et al. (2000). "Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures." American Journal of Clinical Nutrition, 72(1), 106-111.

CHAPITRE 6 : MICRONUTRIMENTS ET OPTIMISATION ▼

Vitamine D et testostérone

Pilz, S. et al. (2011). "Effect of vitamin D supplementation on testosterone levels in men." Hormone and Metabolic Research, 43(3), 223-225.

Heaney, R.P. (2008). "Vitamin D in health and disease." Clinical Journal of the American Society of Nephrology, 3(5), 1535-1541.

Magnésium et performance

Nielsen, F.H. & Lukaski, H.C. (2006). "Update on the relationship between magnesium and exercise." Magnesium Research, 19(3), 180-189.

Volpe, S.L. (2013). "Magnesium in disease prevention and overall health." Advances in Nutrition, 4(3), 378S-383S.

Zinc et hormones anaboliques

Wankhede, S. et al. (2015). "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial." Journal of the International Society of Sports Nutrition, 12, 43.

Fer et transport oxygène

Petkus, D.L., Murray-Kolb, L.E. & De Souza, M.J. (2017). "The unexplored crossroads of the female athlete triad and iron deficiency: a narrative review." Sports Medicine, 47(9), 1721-1737.

Oméga-3 et anabolisme

Smith, G.I. et al. (2011). "Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women." Clinical Science, 121(6), 267-278.

Smith, G.I. et al. (2011). "Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial." American Journal of Clinical Nutrition, 93(2), 402-412.

Vitamines B et métabolisme énergétique

Pawlak, R. et al. (2013). "How prevalent is vitamin B12 deficiency among vegetarians?" Nutrition Reviews, 71(2), 110-117.

Antioxydants et récupération

Calder, P.C. (2017). "Omega-3 fatty acids and inflammatory processes: from molecules to man." Biochemical Society Transactions, 45(5), 1105-1115.

CHAPITRE 7 : ÉQUILIBRE ACIDO-BASIQUE ▼

Déshydratation et performance

Sawka, M.N. et al. (2007). "American College of Sports Medicine position stand. Exercise and fluid replacement." Medicine & Science in Sports & Exercise, 39(2), 377-390.

Cheuvront, S.N., Kenefick, R.W. & Montain, S.J. (2010). "Mechanisms of aerobic performance impairment with heat stress and dehydration." Journal of Applied Physiology, 109(6), 1989-1995.

Électrolytes et fonction musculaire

Shirreffs, S.M. & Sawka, M.N. (2011). "Fluid and electrolyte needs for training, competition, and recovery." Journal of Sports Sciences, 29(sup1), S39-S46.

Baker, L.B. (2017). "Sweating rate and sweat sodium concentration in athletes: a review of methodology and intra/interindividual variability." Sports Medicine, 47(Suppl 1), 111-128.

CHAPITRE 8 : HYDRATATION STRATÉGIQUE ▼

Créatine monohydrate

Kreider, R.B. et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition, 14, 18.

Branch, J.D. (2003). "Effect of creatine supplementation on body composition and performance: a meta-analysis." International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.

Whey protéine et absorption

Tang, J.E. et al. (2009). "Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men." Journal of Applied Physiology, 107(3), 987-992.

Pennings, B. et al. (2011). "Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men." American Journal of Clinical Nutrition, 93(5), 997-1005.

Caféine et performance

Goldstein, E.R. et al. (2010). "International society of sports nutrition position stand: caffeine and performance." Journal of the International Society of Sports Nutrition, 7(1), 5.

Grgic, J. et al. (2019). "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British Journal of Sports Medicine, 54(11), 681-688.

Bêta-alanine et carnosine

Hobson, R.M. et al. (2012). "Effects of β-alanine supplementation on exercise performance: a meta-analysis." Amino Acids, 43(1), 25-37.

Trexler, E.T. et al. (2015). "International society of sports nutrition position stand: Beta-Alanine." Journal of the International Society of Sports Nutrition, 12, 30.

CHAPITRE 9 : RÉCUPÉRATION ET SOMMEIL ▼

Sommeil et performance

Fullagar, H.H. et al. (2015). "Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise." Sports Medicine, 45(2), 161-186.

Mah, C.D. et al. (2011). "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep, 34(7), 943-950.

Sommeil et hormones anaboliques

Leproult, R. & Van Cauter, E. (2011). "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." JAMA, 305(21), 2173-2174.

Dattilo, M. et al. (2011). "Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis." Medical Hypotheses, 77(2), 220-222.

Récupération active vs passive

Barnett, A. (2006). "Using recovery modalities between training sessions in elite athletes: does it help?" Sports Medicine, 36(9), 781-796.

Dupuy, O. et al. (2018). "An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis." Frontiers in Physiology, 9, 403.

CHAPITRE 10 : SUPPLÉMENTATION NATURELLE ET INTELLIGENTE ▼

Horloges circadiennes et métabolisme

Asher, G. & Sassone-Corsi, P. (2015). "Time for food: the intimate interplay between nutrition, metabolism, and the circadian clock." Cell, 161(1), 84-92.

Scheer, F.A. et al. (2009). "Adverse metabolic and cardiovascular consequences of circadian misalignment." Proceedings of the National Academy of Sciences USA, 106(11), 4453-4458.

Sensibilité insulinique circadienne

Saad, A. et al. (2012). "Diurnal pattern to insulin secretion and insulin action in healthy individuals." Diabetes, 61(11), 2691-2700.

Romon, M. et al. (1997). "Circadian variation of diet-induced thermogenesis." American Journal of Clinical Nutrition, 65(3), 899-903.

Caséine nocturne

Res, P.T. et al. (2012). "Protein ingestion before sleep improves postexercise overnight recovery." Medicine & Science in Sports & Exercise, 44(8), 1560-1569.

Trommelen, J. et al. (2016). "Resistance exercise augments postprandial overnight muscle protein synthesis rates." Medicine & Science in Sports & Exercise, 48(12), 2517-2525.

Jeûne intermittent et hypertrophie

Tinsley, G.M. et al. (2019). "Time-restricted feeding plus resistance training in active females: a randomized trial." American Journal of Clinical Nutrition, 110(3), 628-640.

Moro, T. et al. (2016). "Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males." Journal of Translational Medicine, 14(1), 290.

CHAPITRE 11 : STRUCTURATION QUOTIDIENNE ET MENUS ▼

Position stands généraux

Maughan, R.J. et al. (2018). "IOC consensus statement: dietary supplements and the high-performance athlete." International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 104-125.

Thomas, D.T., Erdman, K.A. & Burke, L.M. (2016). "American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance." Medicine & Science in Sports & Exercise, 48(3), 543-568.

Qualité produits et contamination

Cohen, P.A. et al. (2016). "The FDA and adulterated supplements—dereliction of duty." JAMA Internal Medicine, 176(11), 1638-1639.

Martínez-Sanz, J.M. et al. (2017). "Intended or unintended doping? A review of the presence of doping substances in dietary supplements used in sports." Nutrients, 9(10), 1093.

CHAPITRE 12 : MONITORING ET AJUSTEMENTS ▼

Timing repas et rythmes circadiens

Pot, G.K., Almoosawi, S. & Stephen, A.M. (2016). "Meal irregularity and cardiometabolic consequences: results from observational and intervention studies." Proceedings of the Nutrition Society, 75(4), 475-486.

Adhérence et flexibilité

Helms, E.R., Aragon, A.A. & Fitschen, P.J. (2014). "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition, 11, 20.

Sécurité alimentaire

U.S. Department of Agriculture (USDA) (2013). "Food Safety and Inspection Service: Leftovers and Food Safety." USDA Fact Sheet.

CHAPITRE 13 : POPULATIONS SPÉCIFIQUES ET ADAPTATIONS ▼

Variabilité génétique

Hubal, M.J. et al. (2005). "Variability in muscle size and strength gain after unilateral resistance training." Medicine & Science in Sports & Exercise, 37(6), 964-972.

Timmons, J.A. (2011). "Variability in training-induced skeletal muscle adaptation." Journal of Applied Physiology, 110(3), 846-853.

Femmes - Cyclicité hormonale

Davidsen, L., Vistisen, B. & Astrup, A. (2007). "Impact of the menstrual cycle on determinants of energy balance: a putative role in weight loss attempts." International Journal of Obesity, 31(12), 1777-1785.

Janse de Jonge, X.A. (2003). "Effects of the menstrual cycle on exercise performance." Sports Medicine, 33(11), 833-851.

Seniors - Sarcopénie

Cruz-Jentoft, A.J. et al. (2010). "Sarcopenia: European consensus on definition and diagnosis." Age and Ageing, 39(4), 412-423.

Deutz, N.E. et al. (2013). "Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group." Clinical Nutrition, 33(6), 929-936.

Végétaliens/Végétariens

van Vliet, S., Burd, N.A. & van Loon, L.J. (2015). "The skeletal muscle anabolic response to plant- versus animal-based protein consumption." Journal of Nutrition, 145(9), 1981-1991.

Mariotti, F. & Gardner, C.D. (2019). "Dietary protein and amino acids in vegetarian diets—A review." Nutrients, 11(11), 2661.

CHAPITRE 14 : DE LA THÉORIE À LA TRANSFORMATION ▼

Monitoring et tracking

Lichtman, S.W. et al. (1992). "Discrepancy between self-reported and actual caloric intake and exercise in obese subjects." New England Journal of Medicine, 327(27), 1893-1898.

Composition corporelle - DEXA

Kohrt, W.M. (1998). "Preliminary evidence that DEXA provides an accurate assessment of body composition." Journal of Applied Physiology, 84(1), 372-377.

Nana, A. et al. (2012). "Importance of standardized DXA protocol for assessing physique changes in athletes." International Journal of Sport Nutrition and Exercise Metabolism, 26(3), 259-267.

VFC et surmenage

Le Meur, Y. et al. (2013). "A multidisciplinary approach to overreaching detection in endurance trained athletes." Journal of Applied Physiology, 114(3), 411-420.

Meeusen, R. et al. (2013). "Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine." Medicine & Science in Sports & Exercise, 45(1), 186-205.

Adaptations métaboliques

Trexler, E.T., Smith-Ryan, A.E. & Norton, L.E. (2014). "Metabolic adaptation to weight loss: implications for the athlete." Journal of the International Society of Sports Nutrition, 11(1), 7.

📊 Qualité des sources

Hiérarchie de l'évidence utilisée :

Niveau 1A : Position stands sociétés scientifiques (ISSN, IOC, ACSM)
Niveau 1B : Méta-analyses et revues systématiques
Niveau 2 : Essais randomisés contrôlés (RCT)
Niveau 3 : Études observationnelles et mécanistiques

Période couverte : 1954-2020, avec emphase sur les études post-2010

Critères d'inclusion : Études peer-reviewed, échantillons >15 sujets, réplications indépendantes privilégiées

📚 Bibliographie Scientifique