5 recipes for athletes

5 recipes for athletes

Physical effort will increase the body's requirements. 

You need to adapt your diet so that you can recover and have the energy you need to make these efforts. 

 

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

Lipids enable the secretion of hormones essential for recovery, and are an interesting energy source for endurance sports. 

 

Lastly, carbohydrates are used to replenish glycogen reserves in the muscles. These reserves enable the muscles to access carbohydrates quickly and easily, and have the energy they need to produce the desired movement. 

 

 

Here are a few examples of interesting recipes for athletes: 

Pancakes: 

 

Ingredients for 3 to 4 pancakes : 

• ½ banana
• 80 g rolled oats
• 1 whole egg
• 60 ml milk 
• 1 sachet vanilla sugar 

Preparation: 

 

• Peel banana 
• Pour all ingredients into a container 
• Mix it all together 
• Cook the mixture in a pre-oiled frying pan (with olive oil, for example).
• Turn halfway through cooking

Nutritional values : 

Dose	Protein	Carbohydrates	Of which sugars	Lipids	Of which ags	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 breakfast or as a snack. 

 

Their protein content makes them interesting for mass gain. 

 

What's more, these pancakes make a great post-workout snack. The whey proteins in milk are rapidly assimilated, helping to repair muscles quickly. And the carbohydrates in the pancakes will quickly replenish muscle stores.

 

 

Porridge:

 

 

 

Ingredients: 

• 35 g rolled oats
• 100 g cottage cheese
• 75 mL milk
• 1 banana
• 5 g almonds
• 65 g raspberries

Preparation: 

 

• Mash the banana with a fork
• Combine oatmeal, fromage blanc, milk and banana.
• Leave to rest so that the flakes absorb the milk.
• Arrange the almonds and raspberries as a topping

	Protein	Carbohydrates	Of which sugars	Lipids	Of which ags	Fibers	Calories
Total	17,58	57,46	31,24	11,46	4,29	10,3	403

 

Porridge is an excellent breakfast. It's rich in protein, carbohydrates and healthy fats, giving your body the energy it needs to get through the morning. What's more, it's rich in fiber, which helps transit. 

Energy ball : 

 

 

Ingredients for 15 balls:

• 140 g pitted dates
• 50 g almonds
• 50 g cashew nuts
• 1 tablespoon coconut oil
• 1 teaspoon chia seeds

Preparation: 

• Cut dates into pieces
• Blend almonds and cashew nuts
• Add dates, coconut oil and chia seeds.
• Mix again
• Form balls
• Leave to rest for 1 hour in the fridge

	Protein	Carbohydrates	Of which sugars	Lipids	Of which ags	Fibers	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 will provide the body with the energy it needs to make an effort. So, consumed before a workout, they'll give you the energy you need to train. 

Fruit pastes : 

 

 

Ingredients: 

• 250 g fruit
• 250 g sugar
• 1 1/2 sachets gelling agent (approx. 60 g)

• Peel and blend fruit
• Mix mixed fruit, sugar and gelling agent.
• Heat the mixture over low heat 
• Bring to the boil for 5 minutes once the sugar has melted.
• Pour into a dish 
• Leave to cool
• Cut strips to desired size

	Protein	Carbohydrates	Of which sugars	Lipids	Of which ags	Fibers	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 are an easy-to-digest snack that quickly provides carbohydrates for energy. They are recommended for long training sessions, competition days (between efforts), or endurance efforts (marathon, trail, etc.).

BEAG: 

A BEAG, or Boisson d'Effort d'Apport Glucidique, is a drink to be consumed during training sessions. Its aim is to replenish carbohydrates, to give energy back to the muscles, but also to provide nutrients lost through sweat. It is recommended for sports activities lasting over an hour and in hot weather. 

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

For this, we recommend making a mixture of 1/5ᵉ fruit juice and ⅘ water. 

For a one-litre drink, for example, you could do : 

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

What's more, in very hot weather, it's a good idea to add 1g of salt to 1L of water, in order to recover the sodium lost through sweat, thus improving hydration and avoiding hyponatremia.