Sports nutrition for runners is energy candy, isotonic and gels. Today, we will tell you how to prepare them yourself at home, as well as share the recipe for a raw medical gel!.
Isotonic When we run and run for a long time, salt and minerals are washed out of our body. Isotonic is a drink that was invented in order to fill these losses. Adding a carbohydrate component to the isotonic, we get the ideal sports drink to maintain strength and recovery after jogging.
Isotonic Recipe 20 g of honey 30 ml of orange juice A pinch of salt 400 ml of water 1. Water pour into the decanter. Add salt, orange juice and honey.
Mix well and pour the isotonic into the bottle.
Energy gels The basis of all purchased gels is maltodextrin. It is a fast carbohydrate, which is absorbed instantly and immediately gives energy in the race. The basis of our gels will be honey and dates - more affordable products that can be found in any store. They are excellent sources of fast carbohydrates, which are convenient to eat on the go.
Gel with honey and chia 1 tbsp.. Honey 1 st. molasses (can be replaced with one more spoon of honey) 1 st. chia 2 st. water 1 pinch of salt? cup of coffee 1. Mix all the ingredients well and pour into a small bottle.
This amount is enough to supply 15 km. If you run a long distance, increase the number of ingredients accordingly.
Gel with dates 6 dates? a glass of agave syrup or honey 1 tbsp. chia 1 st. Carob 1. Finish the dates in a blender with syrup or honey until a smooth consistency of puree.
Add chia, kerob and mix again.
Spread the gel over small sealed pouches. Use at a distance of every 5-7 km after the first half hour of running.
Energy Bar Long-distance hard food is commonly used between gels to keep the stomach working.
We suggest you to prepare energy bars, which will be energized and add strength!.
Recipe for energy bar 300 g of dates 100 g of almonds 50 g of coconut chips Pinch of salt Pinch of vanilla 1. Finish the dates in a blender along with nuts, salt and vanilla.
Add the coconut chips to the mass and mix again..
Form tight small bars or balls. Wrap each in foil, so that it is convenient to eat on the go.
Anastasia Baranova vegetarian. en.
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