Une barre "booster" énergie rapide

 

La spécificité de la recette

Il s’agit d’ un concentré de fruits secs et graines oléagineuse dont l’équilibre est particulièrement adapté pour un effet booster à forte charge glucidique rapide
Les ingrédients fournissent en effet les substances dont les muscles ont prioritairement besoin en immédiat pendant l’effort :

  • des glucides à haute valeur d’index glycémique, très rapidement utilisables.
  • du Sodium et Potassium en bonne quantité pour combler la perte créée par le travail musculaire.
  • des sels minéraux (Fer et Cuivre notamment), incontournables pour répondre à une fatigue musculaire et une difficulté de récupération.
  • des Vitamines du groupe B, nécessaires au métabolisme des sucres.

 

Ingrédients

  • 1/2 verre 125 ml dattes hachées
  • 1/2 verre de baies de Goji (éventuellement raisins secs, ou figues)
  • 1/2 verre d'abricots haché
  • 1/2 verre de graines de sésame
  • 1 verre de graines de lins
  • 1 verre d'amandes en poudre ou en effilées
  • 1 cuil. à thé de zeste de Citron
  • 1 cuillère à café de spiruline (*)
  • 1 cuilère à soupe de guarana
  • 1/2 verre de germe de blé
  • 1/2 verre de sucre intégral (rapadura)
  • 1/4 de verre de miel ou sirop d'agave

ou vider le contenu de 10 à 15 gelules environ


 

La préparation  

  • Faire tremper les graines de Lin dans un bol pendant 1h
  • Faire tremper 30 minutes à 1h les Baies de Goji ou les raisins Secs ou les figues
  • Puis mélanger tous les ingrédients dans un robot ménager
  • Étendre une couche épaisse (2 cm) en rectangle sur une feuille de papier sulfurisé
  • Cuire à four doux 155°C, 45 minutes, Laisser refroidir et découper en barre

 

La conservation 

Se conservent 1 semaine au réfrigérateur peut aussi se congeler

 

Emballage conditionnement 

Pour l'emballage après de multiples tests la meilleure solution reste l'emballage en sac plastique soudé.

A la maison nous avons un petit appareil pour souder les sacs plastiques, avec mise en place d'un vide air, tout simplement génial !
A la maison nous préparons nos barres en assez grande quantité (50 barres environ) puis nous les emballons ainsi individuellement et hop direction le congélateur !

Dans nos longs raids en kayak nous conditionnons toute notre alimentation en sachet utilisation unique individuelle ainsi.
Fini les boites plastiques encombrantes, lourdes avec parfois des surprises sur l'ouverture intempestives des couvercles.

Le "soude sac avec vide d'air" est aussi très utile au quotidien à la maison !
Pour un coût modique (30 à 40 euros en 2010) vous avez ce petit appareil qui va vous servir tous les jours !


Surtout pas le papier sulfurisé : trop fragile et juste fait pour la cuisson !


Une solution alternative au sac soudé individuel : le papier cellophanne qui colle beaucoup moins que le papier alu que je déconseille.

Reste le conditionnement en petit sachet plastique tout prêt refermable, pas mal mais à déconseiller en situation de course, trop galère à ouvrir !
  

Cette barre vient en complément de la barre aux amandes "énergie lente"


Info ingrédient 

  • Les baies de Goji

Ce sont un des fruits les plus riches en termes de nutriments :

    • pas moins de 18 acides aminés, dont les 8 acides aminés essentiels
    • présence de tous les principaux oligo éléments : magnésium, zinc, fer, cuivre, calcium, germanium, sélénium, et phosphore)
    • riche en carotenoïdes, y compris le bêta-carotène
    • 500 fois plus riche en vitamine C que les oranges...
    • richesse en vitamines B1, B2, B6, E
    • des principes actifs anti-inflammatoires

 

  • La spiruline

la spiruline est une algue microscopique, elle est très riche en acides aminés, vitamines, sels minéraux, oligo-éléments, acides gras essentiels.

C'est est une source de fer hautement assimilable.

La spiruline contient entre 60 et 70 % de protéines végétale d'excellente qualité. Elle contient les 8 acides aminées essentiels et 9 autres acides aminées, le tout dans des proportions idéales... un un apport extérieur essentiel puisque l'organisme est incapable de fabriquer lui-même ces acides aminées.

  • Le guarana

Le guarana est une liane ligneuse originaire de la forêt amazonienne qui produit des graines riches en caféine, théobromine,, théophyllinemais surtout xantine.

Le guarana est un tonique neuromusculaire qui doit son pouvoir stimulant sur le système nerveux sympathique grâce à sa richesse en xanthines.

  • Les dattes
  • riche en potassium et en fer
  • 70% de glucide avec un index glycémique de 70 (maxi 100)
  • une forte charge glycémique (70) (* voir info ci-dessous)
  • richesse en fibres
 

(*) La charge glycémique :

La charge glycémique d’un aliment évalue la capacité à élever le sucre sanguin d’une portion courante de cet aliment. En d'autres termes elle permet de quantifier la capcité à faire monter la glycémie pour 100 g d'un aliment donné.

Comment se calcule-t-elle ?

Teneur en glucide de l'aliment (pour 100g) x [ l'index glycémique de l'aliment / 100 ]

Deux exemples :

  • Pour 100g de biscuit de type ""petit beure", il y a 75 g de glucides. Avec un indice glycémique à 55, on a une charge glycémique à 41.
  • pour 100 g de pêche, il y a 9 g de glucides avec un indice glycémique à 30...donc finalement il n'y a qu'une charge glycémique à 2,7... très faible !

 

 

9 votes. Moyenne 4.00 sur 5.

Commentaires (188)

1. manu 19/10/2013

Bonjour et merci pour cette recette.
Je l'ai préparée en vue d'un marathon.
Ma question est quand doit on l'ingérer?
Quand l'effet booster se produit?

2. alain 19/10/2013

idéalement après 1h 30 de course et/ou environ au 25 km ..... un peu avant le coup de moins assez fréquent du 30e km

Ne pas attendre d'être cuit , il faut toujours anticiper avant de se retrouver sans énergie !

3. Floriane 30/07/2014

Bonjour,

J'ai le choix entre spiruline et guarana, pas les deux car cela reviendrai trop chère, lequel devrais-je prendre ?

Amicalement

4. stéphane 07/08/2014

Bonjour,
Les acides gras du sésame, lin et amandes ne ralentissent pas l'éffet booster en abaissant l'index glycémique total car les quantités me semblent importantes ??
Sportivement.

5. Fabrice16 14/09/2014

Bonjour,
J'ai découvert votre site récemment et je le trouve remarquable.
Je teste actuellement vos recettes. Dans la barre booster, quand je fais tremper les graines de lin, elle s'enrobent d'un liquide visqueux. Puis quand je les passe au moulin pour les concasser, le liquide visqueux se transforme en "bave" épaisse... est-ce normal? faut-il concasser les graines avant le "trempage"? Sinon cette barre est un régal...
Merci.

6. raffaelo 25/02/2015

Bonjour,

Je voulais essayer cette recette mais j'ai un problème pour trouver des baies de goji fraiche. En effet vous précisez que ces baies sont riches en vitamine C, donc ça élimine les versions séchées dont la teneur en cette vitamine est proche de 0. Pouvez-vous m'aider ?

Merci

7. William Bourgault 23/03/2015

Merci Beaucoup!
Mon pénis a augmenter de 3 pouces!!!
Sa marche

8. gounsse 10/08/2015

Bonjour,

Dans quoi faut-il faire tremper les graines de lin ?

Merci

9. pierrepons 04/04/2016

@gounsse :

Dans de l'urine chaude de yack du Bhoutan.
Si tu as d'autres questions intelligentes, n'hésite surtout pas

10. Fred 22/09/2016

Ces barres sont parfaites! Est-ce que des portions de 40g suffisent pour un effet booster? Merci pour les recettes!

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