It is a powder that allows a cream meal to be prepared without to be cooked.
Ideal for a energetic breakfast before a competition of endurance.
The cream has been specially designed to:
_ Strengthen the glycogen * (energy stocks).
_ Provide maximum energy by gradual release throughout a long time with low glycemic index sugars.
_ Maintain a sustained effort on the first minutes by sugar intake to moderate glycemic index rate.
_ Enable, through a creamy texture, ultra rapid digestion with very low levels of gluten (even zero in the case of gluten-free option).
Classic version cream contains gluten in small amounts which provides excellent digestibility.
There is a gluten-free version that is exclusive to this cream SPORT ENERGY DIET.
Just replace the cream of oats and barley cream of millet and quinoa (in the same amounts).
500g ground almonds
250 g cream of brown rice
250g cream oatmeal or cream of millet option for "gluten free"
250 g cream of barley or quinoa cream option for "gluten free"
100 g of fructose or agave syrup powder
100 g of full sugar
Pre-competition for breakfast:
Or if a training is schedule shortly after:
3 rounded tablespoons (80 to 100g depending on appetite), add a little water to make a cream (you can also replace the water with a "dairy" soy: the "sojade" bifidus for example).
For a sports breakfast:
(with a training scheduled more late during the day)
2 tablespoons (50 to 80 g)
By supplementing with such a good slice of bread covered with almond puree organic ... (excellent in terms of taste and diet plan)
Day of rest or recovery:
To limit energy intake and engage a work load glycogen stores it is interesting to have the same mixture ... with full sugar less!
If cream has vocation to be the main meal of the day, add fresh fruit or rehydrated the day before dried fruit (grapes, plums, apricots ...) see the chestnut cream (1 tablespoon)
It will be used:
_ In place of your usual breakfast competition days (consuming up to 1 hour before departure).
_ In standby operation (snack between 2 events).
_ For ration in recovery after exercise for charging the glycogen and protein intake first.
3 weeks without problem in an airtight container
It's possible even advice to complete (in moderation) cream base by gustatory element that will not alter the nutritional aspect of the cream:
Some examples to develop new taste sensations (important to avoid saturation):
a teaspoon of honey
a teaspoon of chestnut cream (a pure delight!)
a teaspoon of malt syrup
a teaspoon of jam
a teaspoonful cocoa powder
a pinch of cinnamon
Also excellent with seasonal fruit or frozen fruit (blueberries, plums)
For those who are having some transit problems (sometimes the stress before a major objective) one teaspoon of shredded coconut in the preparation will be an interesting addition;
Indeed coconut is high in fiber (9.5 g / 100 g).
Also coconut with a fairly high calorie intake (353 kcal / 100 g) is therefore a kind of "whiplash" interesting for fast muscle toning.
Finally the grated pulp of this fruit makes a very wide variety of minerals and trace elements such as potassium (380 mg / 100 g), but also phosphorus, magnesium, iron, copper, zinc.
If allergic to nuts (almonds or hazelnuts)
The withdrawal of the kernel will cause a deficit, mainly on four areas:
> Monounsaturated fatty acids in the main, and polyunsaturated
> Intakes of vitamin E (antioxidants)
> Intakes of B vitamins
> Fiber (almond contains a large proportion of fibers: 20% soluble and 80% insoluble)
The solution is to keep all the other elements that make up the cream and just add to each serving:
a big tablespoon of wheat germ or dietary yeast + a good tablespoon of pure unsweetened cocoa.
Wheat germ (or brewer's yeast) in straw: why?
This contribution will fill the lack of B vitamins
Wheat germ also provide vitamin E lost with the removal of almonds
Not to mention its rich amino acids (methionine and lysine in particular)
Essential fatty acids and ... its high fiber
Cocoa powder: why?
Cocoa will bring a wealth flavonoid (antioxidant) but also phosphorus and magnesium which the kernel was provided. Cocoa is also well endowed with B vitamins
Liquid is? water? milk?
It is also quite interesting to make this cream instead of water or dairy to soy milk chestnut: a pure delight!
The chestnut milk is easily digestible and rich calcium. In addition it contains sugars that enrich the intestinal flora with beneficial for the movement of blood vessels tannins.
The recipe for chestnut milk:
3 tablespoons chestnut flour gradually dilute in 1 liter of cold water.
(To mix I use the blender to the soup.) Bring to a boil, stirring often. The milk will thicken.
This milk keeps well in the refrigerator one week!
It is possible to make a savory version of the sports cream lunch by replacing the dilution water by tomato juice with a few drops of Tabasco sauce for example.
On long runs over 10 hours when you cant take anymore sweet, tomato release will break the mechanism of saturation mellitus.
Preparedness rather liquid release going very well and taken by sip regularly, then it will replace the bars and other sugary gels.
It can also be taken at checkpoint if we have his personal assistance and there you can make it with hot water (very popular on checkpoint of early night and night)
The acidity of the tomato
Contrary to popular belief the PRAL (article : potential renal acid load ) our tomatoes brave index is negative: depending on varieties of -3.5 to -5 .....
So frankly you do not really need to panic .... we must be pragmatic, it isn't 200 ml juice pulp (preferably peel) organic tomato that will greatly disturbed acid-base balance, very comprehensively preparation remain with a quite acceptable in terms of acidity.
Not to mention in passing that the tomato contains a powerful antioxidant: lycopene (besides element that gives the red color).
When I advocate the juice from peel it is precisely because it is in the peel that is the essence of lycopene.
In the vast majority of people who are hypersensitive to the tomato, they are simply allergic to latex tomato, not an imaginary acidity, wacky idea lying around in multiple lists on the internet on the acid side.
However milk and other white cheeses are perfectly acidifying them (positive PRAL is why I do not recommend daily consumption of cream Kousmine (very trendy in the years 80-90) mixed with white cheese ...
In the same vein .... I sometimes read that cocoa is an acidifying ... again perfect nonsense, it is in contrast strongly Basifying .... hence the very nice side to give flavor to his sports cream lunch with a good rounded tablespoon of coffee pure cocoa powder
And I would not call it brainwashing of yogurt with bifidus .... then certainly the brave bifidus promote the return of flora but that it will also have the particularity to promote an acid PH ....
I conclude by returning directly to the breakfast sports cream and my choice to use the cream of barley
Indeed ..... barley if barley is a little less rich in BCAA as oats and especially the almond it stands apart from any acidifying grains .... except this one.
Why this formula "cream" Breakfast sports rather than "cake sport" house?
The difference between income from house cake with cream sports "sports breakfast" resides on four points on which the cakes have "weaknesses" related.
poorer overall digestibility and digestibility (CUD) in particular lower
poorer rich in essential amino acids
weakness in mono and polyunsaturated fatty acid (alpha-linolenic)
a deterioration of some molecules due to the temperature of the cooking cakes.
1 of the coefficent digestibility:
The flour (white or full) even after cooking has not the same rate of absorption and thus of use in the body that the precooked cereal steam.
In my opinion the use of pre-cooked steamed and then dried grains would increase the CUD (digestibility)
When cereal is precooked to gentle steam that optimizes the unfreezing of the starch grains which will free amylose and amylopectin which then become accessible to alpha-amylase digestive tract.
This does not happen as well with flour cooked in the oven in preparation as part of a cake baking.
(I apologize for this info a bit technical but good dietary it is important to provide scientific evidence to provide a position on the matter .... because we can state in a vacuum about anything and everything! !)
2 protein on the wealth of the crop "sports breakfast"
In cake recipes proteins lacking (well essential amino acids), wheat flour, even complete, will not provide all the essential amino acids.
The cream with different grain sources provides all essential amino acids.
Out proteins are key to the recovery of muscle power after exertion that has been deteriorated.
additional information on protein:
The high presence of amino acids in the blood during exercise will induce the so called "protein anabolic effect" which is a reaction of the organism to restore the balance by sending excess of amino acid building muscle fiber: muscle fibers deteriorated to the effort. Do not forget that the effort if the body lacks protein (for lack of food intake in particular), the amino acid levels will drop .
the initiation of the catabolic process begins. The body to continue functioning almost normally will then search for amino acids where they are still available ie in the muscles which will result in the famous "muscle wasting" ....
That is why the presence of protein should not be overlooked before exercise. Obviously it will be important after exercise to replenish stocks. In this sense the "sport breakfast " is also a possible food for the first meal after exercise
3 Of the unsaturated fatty acids
importance of the presence in the almond cream brings these unsaturated .... Again important in an effort energy long fatty acids...
4 On cooking:
Heat probably above 160 ° C for baking cakes will alter certain molecules. Precooked cereals to soft steam (used in the recipe for cream) undergo a much smaller loss
In this connection if the cream is prepared with the cold liquid is directly related to the specific digestion indeed degraded salivary amylase is above 37 ° C ....
oops to avoid so for the last meal before exercise!!!!!!
Translated and adapted from Alain Roche