boisson "repas liquide" salée ultra
une boisson énergétique "repas liquide" salée
Il est possible de réaliser une version salée de la crème sport déjeuner classique
ingrédients
( pour environ un litre de liquide mais c'est à pondérer en fonction de la consistance plus ou mois liquide que l'on désire )
- 100g de poudre d’amande
- 30 g de poudre de crème de riz complet précuit
- 30 g de poudre de crème d'avoine précuite
- 30 g de poudre de crème d'orge précuite
- 50 g de pulpe de tomate BIO
- deux jus de 2 citrons ou une cuillère à café de poudre d'acérola
- un fond de cuillère à café de tabasco ou sels de céléri, noix de muscade , poivre, voir en complément un bouillon de cube végétal BIO
Ce sont juste quelques juste suggestions pour apporter du "corsé" à la boisson
La préparation en version plutôt liquide passe très bien et prise par petite gorgée régulièrement , elle permettra alors de remplacer les barres et autres gels sucrés
On peut aussi la prendre aux ravitos si on a son assistance perso et là on peut la faire avec une eau chaude (très appréciée sur les ravitos de début de nuit et nocturne)
une variante : jus de betterave à la place du jus de tomate (ou à 50% betterave - 50%tomate )
info ingrédients
> les poudres de céréales précuites :
Elles apportent l'ensemble des acides aminés essentiels qui sont un élément clé pour la récupération du potentiel musculaire lors d'un effort d'ultra longue distance
> la poudre d'amande
- Elle est riche en vitamine B2 qui intervient sur le métabolisme des glucides, lipides et protéines, elle participe donc à la transformation de nos aliments en énergie.
- L’amande constitue une excellente source de vitamine E et de magnésium ainsi qu'une bonne source de protéines et de fibres. On y trouve du potassium, du calcium, du phosphore, du fer et des matières grasses mono-insaturées qui favorise la santé cardiaque.
- L’amande, comme tous les fruits oléagineux, est riche en lipides (graisses) mais ce sont majoritairement des acides gras insaturés : 65 % d'acides gras mono insaturés.
- L'amande est totalement dépourvue de cholestérol. Les deux acides gras cités appelés « acides gras essentiels » permettent à l'amande de jouer au contraire un rôle non négligeable dans la réduction du « mauvais cholestérol »
- L’amande apporte également des phytostérols qui renforcent cet effet bénéfique.
Nous sommes sur une boisson d'ultra , l'apport en protéine ne doit donc pas être négligeable
Les recommandations nutritionnelles de consommation de protéines sont de 50 % végétales et 50 % animales.
La richesse en protéines de l’amande est une caractéristique étonnante : avec près de 21 g de protéines pour 100 g,
Une portion de 30 g d'amande apporte autant de protéines qu'un yaourt ou qu'un verre de lait (150 ml) et plus que 30 g de fromage de chèvre ou que 40 g de tofu.....
Un seul défaut l'amande n'est pas à 100% équilibrée en acides aminés essentiels avec une insuffisance en méthionine... voilà pourquoi j'ai mis dans la composition du sésame riche en méthionine...
> la tomate
- Contrairement aux idées reçues l' indice PRAL (indicarteur du niveau d'acidité) de nos braves tomates est négatif : en fonction des variétés on est de -3,5 à -5 .....Dans l'immense majorité des cas les personnes présentant une hypersensibilité à la tomate sont tout simplement allergiques au latex de la tomate et non à une acidité imaginaire , idée farfelue qui traine dans de multiples listes sur internet du côté acide.
- La tomate contient un puissant antioxydant : le lycopène, (élément qui donne d'ailleurs la couleur rouge).
- Je vous conseille du jus à base de pelure parce que c'est dans la pelure que se trouve l'essentiel du lycophène
> La vitamine C
La vitamine C intervient bien dans la synthèse de la carnitine. Hors la carnitine favorise dans le transport des acides gras vers les cellules ( plus exactement les mitochondries des cellules) Elle favorise donc l'utilisation (catabolisme) des lipides.... élément tout à fait interessant dans le cadre d'une longue distance ou cette filière énergétique rest dominante
> le jus de betterave
Le jus de betteraves est souvent très bien toléré : l'explication provient d'un taux très réduit en fibre... Or, les fibres fermentent facilement dans le côlon, ce qui peut provoquer chez certains d'entre nous des ballonnements...pas forcément ce qui se fait de mieux pour faire un ultra ...aller s'entrainer..
De plus même s'il est difficile d'en dire précisément l'impact, les fibres retiennent en partie certains minéraux notamment le magnésium
Commentaires (82)
1. 22/04/2014
Bonjour,Je voulais savoir ,est ce que les ingrédients doivent être mixer !!! Est il facile a boire en aspirant avec ma tubulure de mon sac Salomon advanced s lab 12L ...J'aimerai m'en servir pour mon 177 kilo du trail du golfe du Morbihan en juin !!! Est il vraiment efficace et remplace t'il vraiment les barres De céréales et les gels !!!La poudre de riz complet pre cuite et la poudre de creme d'avoine pré cuite, poudre de creme d'orge ( ça se vend pré cuite ou il faut la cuire !!! Si non combien de temps doivent les cuire!!! Et les ingredients sont pour combien de litre ( pour une reserve d'eau de 1,5 L !!!)Merci d'avance 
2. 22/04/2014
si la poudre d'amande est achetée très fine cela ne pose pas de problème . Cela ne remplace pas une barre mais vient en complément .
Les poudres de crème de riz sont déjà précuites ( marque celant ou markal en France) d'où l'extrême simplicité de la recette ;-)
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