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5 recipes for athletes

5 recipes for athletes


Physical effort will result in an increased demand for the body.


It is necessary to adjust your diet in order to recover and have the necessary energy to produce these efforts.


For example, proteins will help repair the muscle micro-injuries associated with physical effort.


Lipids will facilitate the secretion of essential hormones for recovery and provide interesting energy for endurance sports.


Finally, carbohydrates are used to fill the glycogen reserves in the muscles. These reserves allow the muscles to quickly and easily access carbohydrates, providing the energy needed to produce the desired movement.


Here are some examples of interesting recipes for athletes:


Pancakes:


Ingredients for 3 to 4 pancakes:

  • ½ banana
  • 80 g of oatmeal
  • 1 whole egg
  • 60 ml of milk
  • 1 sachet of vanilla sugar

Preparation:

  • Peel the banana
  • Pour all the ingredients into a container
  • Blend everything
  • Cook the mixture in a pre-oiled pan (with, for example, olive oil)
  • Flip halfway through cooking

Nutritional values:


Portion

Proteins

Carbohydrates

Of which sugars

Lipids

Of which saturated fats

Fibers

Calories

1 pancake

5.4

17.28

5.21

3.10

0.76

2.46

118

100 g

8.06

25.79

7.78

4.62

1.17

3.68

177

Total

21.61

69.11

20.85

12.39

3.12

9.85

474.37


These pancakes can be used for both breakfast or as a snack.

Their protein content makes them interesting for muscle mass gain.

Furthermore, these pancakes make a good post-exercise snack. Indeed, the whey proteins present in the milk are quickly assimilated and allow for a quick start in muscle repair. And the carbohydrates will quickly replenish the muscles' stores.


Oatmeal:


Ingredients:

  • 35 g of oatmeal
  • 100 g of cottage cheese
  • 75 mL of milk
  • 1 banana
  • 5 g of almonds
  • 65 g of raspberries

Preparation:

  • Mash the banana with a fork
  • Mix the oatmeal, cottage cheese, milk, and banana
  • Let it sit for the oatmeal to absorb the milk
  • Arrange almonds and raspberries as toppings


Proteins

Carbohydrates

Of which sugars

Fats

Of which saturated fats

Fiber

Calories

Total

17.58

57.46

31.24

11.46

4.29

10.3

403


Oatmeal is an excellent breakfast. It is rich in proteins, carbohydrates, and contains good fats, providing the body with energy to last throughout the morning. Moreover, it is rich in fiber and aids digestion.


Energy Ball:


Ingredients for 15 balls:

  • 140 g of pitted dates
  • 50 g of almonds
  • 50 g of cashews
  • 1 tablespoon of coconut oil
  • 1 teaspoon of chia seeds

Preparation:

  • Cut the dates into pieces
  • Blend the almonds and cashews
  • Add the dates, coconut oil, and chia seeds
  • Blend again
  • Form balls
  • Let them rest in the refrigerator for 1 hour


Proteins

Carbohydrates

Of which sugars

Fats

Of which saturated fats

Fiber

Calories

1 ball

1.67

7.09

6.40

4.44

1.27

1.49

75

100 g

9.64

40.91

36.92

25.61

7.33

8.61

433

15 balls

25.06

106.37

96

66.59

19.05

22.39

1125


Energy balls are rich in carbohydrates and provide the body with the necessary energy for physical exertion. Consumed before a workout, they will give you the energy needed to train.


Fruit Pastes:


Ingredients:

  • 250 g of fruits
  • 250 g of sugar
  • 1 and a half packets of gelling agent (about 60 g)

  • Peel and blend the fruits
  • Mix the blended fruits, sugar, and gelling agent
  • Heat the mixture over low heat
  • Bring it to a boil for 5 minutes once the sugar has melted
  • Pour it into a dish
  • Let it cool
  • Cut into desired-sized strips


Proteins

Carbohydrates

Of which sugars

Fats

Of which saturated fats

Fiber

Calories

30 g

0.1

16.9

16.8

< 0.05

< 0.05

0.30

68

100 g

0.35

56.16

55.4

< 0.05

< 0.05

0.99

227

Total

1.99

314.5

310

< 0.05

< 0.05

5.52

1273


Fruit pastes represent an easily digestible snack providing quickly-absorbed carbohydrates and energy. They are recommended for long workouts, competition days (between efforts), or for endurance activities such as marathons and trails.


The BEAG (Carbohydrate Intake Sports Drink):


A BEAG, or Carbohydrate Intake Sports Drink, is a beverage to be consumed during workouts. Its purpose is to provide a carbohydrate recharge to replenish energy to the muscles and replace nutrients lost through sweat. It is recommended for activities lasting more than an hour and in hot weather.


The BEAG should contain between 25 and 80 g of carbohydrates per liter.

To achieve this, it is recommended to make a mixture of 1/5th fruit juice and 4/5th water.

For a one-liter drink, you can use, for example:

  • 200 mL of grape juice (with 16 g of carbohydrates per 100 mL, totaling 32 g)
  • 800 mL of water

Moreover, in case of high temperatures, it may be beneficial to add 1 g of salt per 1L of water to recover lost sodium through sweat, thereby improving hydration and preventing hyponatremia.

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