Le métabolisme est définie comme étant un ensemble de réactions au sein des cellules de l’organisme. Il est composé de deux phénomènes opposés qui fonctionnent en parallèle :
- L’anabolisme : permet de fabriquer des constituants, dont des macronutriments, nécessaires aux cellules.
- Le catabolisme : permet l’utilisation de l’énergie des macronutriments en les dégradant.
Au métabolisme de base, ou métabolisme basal, s’oppose le métabolisme en activité. Par définition, on les distingue lorsqu’on est au repos ou en mouvement.
Le métabolisme de base c’est quoi ?
C’est celui auquel on s’intéresse la plupart du temps, notamment parce qu’il nous permet de calculer nos dépenses énergétiques. En effet, c’est un des outils qui permet de nous informer sur notre état de santé globale.
Il s’agit de la dépense, ou besoin énergétique, nécessaire pour nous maintenir en vie, au repos, à jeun depuis plus de 12 heures, au calme et en condition de neutralité thermique. Bref, c’est le besoin énergétique nécessaire juste pour vivre et faire fonctionner tous nos organes quand on ne fait rien !
Notre poids est le paramètre prépondérant de notre métabolisme basal. Il se compose de la masse maigre (muscles, organes, os) et de la masse grasse.
Pour un adulte bien portant, la masse grasse représente entre 15 à 30 % du poids corporel. Spoiler alert, la masse grasse est naturellement plus importante chez la femme que chez l’homme, aussi bien que la masse maigre est plus élevée chez l’homme !
La masse maigre c’est le reste, c’est-à-dire 70 à 85 % du poids corporel. La masse maigre (muscles, organes, os) est la plus grande composante du métabolisme de base.
Il est donc évident qu’une personne très musclée, une autre peu musclée, ou encore une autre avec plus de gras, n’auront pas le même métabolisme de base (ni le même métabolisme en activité).
Dans la mesure où nos organes et nos os ne changent pas à l’âge adulte, il faudra compter sur notre masse musculaire pour booster ou préserver notre métabolisme de base ! Alors mettons nous au sport !
Quels sont les facteurs qui influencent le métabolisme basal ?
Les principaux composants du métabolisme de base sont :
- Le sexe : le métabolisme de l’homme est supérieur à celui de la femme.
- L’âge : le métabolisme diminue avec l’âge.
- L’état physiologique : lactation, croissance, rétablissement suite à un accident, etc. augmentent le métabolisme de base.
- Les facteurs environnementaux : pratique sportive, stress, tabagisme, caféine, température extérieure etc. augmentent le métabolisme de base.
- Le régime alimentaire : épargne suite à un jeune ou une diminution des apports alimentaires modifie le métabolisme de base.
- Le moment de la journée : diminution musculaire lors du sommeil donc diminution du métabolisme de base.
[Photo de couverture : engin akyurt on Unsplash]
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