Recipes of sports recovery shakes with Multipower

Our collaborator in Sports Nutrition Multipower Through various articles we will give recipes of different shakes to make a complete recovery of sports practice.

 

 

We are always told about the importance of post-effort nutritional recovery, which must be fast, efficient and must be constituted by water, carbohydrates (HC), proteins (P), branched amino acids (BCAA) and sodium (Na⁺).

 

All those nutrients will help recover deposits muscle glycogen, protein synthesis, rehydration and salt intake But the amounts of nutrients are also important in the preparation of post-exercise intake. We recall, according to scientific references, that the recommendations to carry out a good post-effort recovery shake are:

 

• Between 1-1,5g of carbohydrates / kg of weight of the athletes. That the 75% of the caloric intake is at least 75% mixture of high glycemic load carbohydrates such as glucose, sucrose, fructose and maltodextrins (called fast absorption sugars), to stimulate insulin and facilitate the formation of muscle glycogen. 

 

• Between 20 and 30g of proteins (of high biological value, with a large component in branched amino acids, can be enriched with branched amino acids using other products)

 

• Save an 3 / 1 or 4 / 1 ratio on carbohydrates and proteins (especially isolated whey), for a synergy that optimizes protein synthesis and prevents post-effort muscular catabolism. 

 

• At least 500ml of liquid, with a small contribution of salt (sodium contribution between 800-1150 mg / l, to recover the loss of mineral salts). We must recover the 150% of the weight lost during training and competition, especially when competing day after day as in endurance sports or in water activities such as swimming, where there are limitations to eating or drinking.

 

But all this, How do we get it? A practical and quick option is to take recovery shakes, since they are designed to meet these needs in combination with other foods. Among all the products that multipower offers us to recover, we can have:

 

Food	Weight (g) / Volume (ml)	kcal	Proteins (g)	Fat (g)	HC (g) *	Sodium (mg)
Formula 80 evolution	30g (3 tablespoons)	114,9	24	1,2	2,43	42
Re-Charge	45g in 500ml	169	8,3	0,1	33	95
Soya Protein	30g (3 tablespoons)	112	24	1,2	0,5	260

Ingredients	500ml of skimmed milk Dosage re-charge (45g)
Nutritional composition	Energy: 318,6kcal Carbohydrates: 55,5g Proteins: 23g Fat: 0.35g
Comment	If we want to increase the amount of carbohydrates we can add additional maria-type cookies (3-5 units) to reach 60-70g for carbohydrates and 25g for proteins. They should be crushed in a blender or blender. You can add ice or keep it in the fridge to make it cool.

 

Peach and orange smoothie

Ingredients	200ml of orange juice 200 of skimmed milk 1 skimmed yogurt peach flavor (125g) Dosage re-charge (45g)
Nutritional composition	Energy: 361kcal Carbohydrates: 67,2g Proteins: 22,5g Fats: 2,1g Sodium: 285mg
Comment	They should be crushed in a blender or blender. You can add ice or keep it in the fridge to make it cool.

 

Scientific-Technical Advice for Sports Planning, NUTRIAKTIVE.

Aritz Urdampilleta Otegui and José Miguel Martínez Sanz

www.nutriaktive.com