This article describes the protein-carbohydrate mixtures that every athlete can prepare on their own. This article describes the protein-carbohydrate mixtures that every athlete can prepare on their own.
Protein-carbohydrate mixtures are widespread in sports. They help speed up the process of muscle tissue repair and growth. Athletes need extra protein more than normal people. Due to the high loads during training, macronutrients that enter the body along with food are often not enough. In addition, many foods, along with a large amount of protein compounds, also contain fats that athletes should limit.
For this reason, various protein blends and supplements have become an excellent addition to the athlete's nutrition program. But not only for this, protein is needed in the athlete's body. Under the influence of training loads, the active breakdown of its own protein occurs in muscle tissues and new building materials are needed for recovery. The faster the macronutrients are in the body, the earlier the recovery process begins. For this, athletes use quickly assimilated protein mixtures immediately after completing the training.
The most useful amino acid compound is methionine. Due to its presence, the body can produce mental groups "CH / 3", and methionine is also involved in the production of creatine. Indirectly, this amino acid compound also takes part in stimulating fat burning processes, allowing the body to convert fats into phosphatides in the shortest possible time. This, in turn, protects the liver from additional stress.
Protein Mix Recipes
Athletes can make a fairly large amount of protein mixtures on their own.
Protein drink
It includes:
- 10 grams of cottage cheese;
- 100 grams of sour cherry juice;
- 15 grams of sugar;
- 20 grams of egg white (can be replaced with 30 grams of skimmed milk powder).
It is best to take the mixture after training.
Milk Blueberry Protein Blend
It includes:
- 40 grams of skimmed milk powder (can be replaced with 15 grams of a protein mixture like Pro complex);
- 1 tbsp / l blueberries;
- Freshly squeezed juice of half a lemon;
- 2 tsp sugar (honey).
Cooking process: the remaining ingredients are added to one part of the milk and poured over with the rest of the milk. You can use it immediately after training or as a dessert.
Curd Banana Protein Blend
It includes:
- 40 grams of skimmed milk powder (25 grams of protein mixture);
- 60 grams of cottage cheese;
- 5 tbsp / l milk;
- Half a banana;
- 1 tsp sugar;
- Lemon juice is added to taste.
Cooking process: the protein mixture is diluted in milk and then mixed with curd. Then add sugar, lemon juice and chopped banana. Best consumed as a dessert.
Mocha cocktail
It includes:
- 40 grams of skimmed milk powder (25 grams of protein mixture);
- 1 tbsp / l curdled milk;
- 2 tsp coffee (instant);
- 1 cup milk
Cooking process: the protein mixture is diluted in curdled milk and then mixed with the rest of the ingredients. It is better to use it after a training session as a supplementary food.
Preparation of carbohydrate and carbohydrate-mineral mixtures
This type of blend contains fast-digesting carbohydrates such as fructose, glucose and sucrose. These substances almost instantly enter the bloodstream and help restore the energy balance in the body. They also include mineral salts, which has a positive effect on the water-salt balance and promotes the necessary chemical reactions.
It is advisable to use mixtures of this type during the competition period and after their completion to restore energy. They will also be very effective after intense training. A single dose of admission is from half to one glass. As well as protein mixtures, they can be prepared by athletes on their own.
Mix No. 1
It includes:
- 50 grams of sugar;
- 50 grams of glucose;
- 40 grams of fruit and berry juice;
- 0.5 grams of ascorbic acid;
- 1 gram of sodium phosphate;
- About 200 grams of water.
You can use it during the race, after completing a workout, in between competitions and as a supplementary food.
Mix No. 2
It includes:
- 50 grams of sugar;
- 25 grams of glucose;
- 5 grams of cranberry jam;
- 0.3 grams of ascorbic acid;
- 0.5 grams of citric acid;
- 3 grams of sodium phosphate.
Cooking process: a decoction of rosehip berries is made (20 grams of berries are taken for 200 grams of water), which is then mixed with all the ingredients. It is advisable to use it before intense loads during the passage of a distance by cyclists, skiers and runners.
Mix No. 3
It includes:
- 25 grams of sugar;
- 25 grams of glucose;
- 2.5 grams of berry extract;
- 0.2 grams of sodium chloride;
- 200 ml of water;
- 0.06 grams of glutamic acid;
- 0.1 to 0.5 grams of ascorbic acid;
- 0.4 grams (the maximum allowable dosage is 1 gram) of phosphoric acid potassium (monosubstituted).
It is advisable to consume one and a half to two hours before the start or after intensive training. From half to a whole glass is taken at a time.
Mix No. 4
It includes:
- 25 grams of sugar;
- 25 grams of glucose;
- 1 gram of citric acid;
- 200 ml of fruit juice;
- 0.25 grams of ascorbic acid;
- 1 gram of sodium phosphoric acid;
- 0.5 grams of sodium chloride.
It is advisable to use it during the passage of the distance and in the pauses between competitions.
Mix "Glucomax"
It includes:
- 30 grams of oatmeal;
- 100 grams of glucose;
- 1 egg yolk;
- 200 milliliters of water;
- Freshly squeezed juice of one lemon;
- 2 grams papangin (potassium magnesium aspartate).
Cooking process: a decoction of oatmeal is made (30 grams of flakes are taken for 200 grams of water), which is then mixed with all the ingredients. It is advisable to use it during competitions, after intense training and as a supplementary food.
Mix "Ergovit"
It includes:
- 30 grams of oatmeal;
- 60 grams of glucose;
- One egg yolk;
- 0.3 grams of caffeine;
- 0.5 grams of ascorbic acid;
- 0.1 gram of Vitamin B;
- 2 grams of panangin.
The preparation process and application correspond to the Glucomax mixture.
Inverted Sugar Blend
It includes:
- 100 grams of sugar;
- 200 milliliters of water.
Cooking process: sugar should be dissolved in water and 10 drops of HCe should be added to the resulting mixture. Boil for 10 minutes and let stand. For 1 liter of water, it is necessary to add about one gram of vitamin C. It should be consumed immediately after intense training sessions.
Mixtures with polyunsaturated fatty acids and carbohydrates
Most metabolic processes, such as ATP alternation, occur at the subcellular level in cell membranes. One of the components of cell membranes are phospholipids, which contain saturated, unsaturated and polyunsaturated fatty acids. The state of cell membranes, and, consequently, their functional capabilities, largely depends on the composition of phospholipids. Under the influence of strong loads, membranes are often destroyed, recovering only during pauses in training. Thus, the athlete must provide the body with fatty acids that cannot be synthesized naturally.
Ergomax mixture
It includes:
- 120 grams of sour cream;
- 100 grams of freshly squeezed orange juice;
- The juice of half a lemon;
- 60 grams of vegetable oil;
- One egg yolk;
- 25 grams of cherry jam.
Cooking process: sour cream, egg yolk, juice and butter are whipped in a mixer. Then they are mixed with the jam. It should be consumed one hour before the start or as a supplementary food.
Mixtures and meals containing polyunsaturated fatty acids
To accelerate the recovery processes and provide the body with nutrients, mixtures and dishes, which include polyunsaturated fatty acids, turned out to be very effective. They stimulate the synthesis of protein compounds and are a building material for the creation of membrane phospholipids.
Mixture - bechamel
It includes:
- 40 grams of skimmed milk powder (25 grams of protein mixtures);
- 20 grams of vegetable oil;
- 1 tsp freshly squeezed lemon juice;
- 2 grams of flour;
- 250 grams of vegetable broth;
- One egg yolk;
- Salt to taste;
- White wine to taste.
Cooking process: flour must be mixed with butter and boiled slightly. After that, juice, salt and wine are added. Let the mixture cool and then add the egg yolk and protein mixture to it.
Mixture - mayonnaise
It includes:
- 25 grams of protein mixture;
- 2 tbsp / l mayonnaise;
- 2 tbsp / l milk;
- Chopped herbs, sugar, salt and lemon juice are added to taste.
Preparation process: the milk is mixed with the protein mixture and the rest of the ingredients are added. Used during meals as a snack.
Protein mixture with egg
It includes:
- One hard-boiled egg;
- 12 grams of protein mixture;
- 1 tbsp / l sour cream or yogurt;
- 1 tbsp / l gram of vegetable oil;
- Mustard and lemon juice to taste.
Cooking process: The egg is cut in half. The yolk is ground with other ingredients. The resulting mixture is used to fill the remaining egg white. Used as a snack with meals.
Tomato cocktail
It includes:
- 25 grams of protein mixture;
- 200 grams of tomato juice;
- Lemon juice, pepper, and salt to taste.
Cooking process: all ingredients are mixed.
As an analogue of ready-made protein mixtures, you can use milk powder added to various dishes. Powdered milk is a cheaper substitute for a protein mixture, but the latter contains specially selected protein compounds.
You can visually familiarize yourself with the technology of making a gainer at home in this video:
