{"id":14569,"date":"2017-09-07T11:26:57","date_gmt":"2017-09-07T15:26:57","guid":{"rendered":"http:\/\/www.runottawa.ca\/?p=14569"},"modified":"2017-09-07T11:26:57","modified_gmt":"2017-09-07T15:26:57","slug":"smoothie-de-recuperation-fraise-banane","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/smoothie-de-recuperation-fraise-banane\/","title":{"rendered":"Smoothie de r\u00e9cup\u00e9ration fraise-banane"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">La r\u00e9cup\u00e9ration est d\u2019une grande importance dans l\u2019entra\u00eenement puisque c\u2019est \u00e0 ce moment que vous faites des gains. Votre cadence s\u2019am\u00e9liorera et vos muscles se renforceront. Par cons\u00e9quent, ce que vous mangez pendant votre p\u00e9riode de r\u00e9cup\u00e9ration est crucial. Le fait de consommer les aliments appropri\u00e9s vous aidera \u00e0 maximiser vos gains, \u00e0 acc\u00e9l\u00e9rer le processus de r\u00e9cup\u00e9ration et \u00e9ventuellement \u00e0 am\u00e9liorer vos performances. Le plus merveilleux? Une tonne aliments d\u00e9licieux vous assureront une r\u00e9cup\u00e9ration optimale. \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Les scientifiques ont \u00e9tabli la r\u00e8gle des trois R\u00a0: r\u00e9approvisionnement (glucides), r\u00e9hydratation (liquides) et r\u00e9paration (prot\u00e9ines).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ce smoothie r\u00e9pond savoureusement \u00e0 cette r\u00e8gle et il se pr\u00e9pare en un instant avec des ingr\u00e9dients courants ou une poudre de prot\u00e9ine. Rien de plus facile! Vous pouvez en faire une version encore plus rafra\u00eechissante en utilisant des fruits congel\u00e9s.<\/span><\/p>\n<h2><b>Ingr\u00e9dients<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2\/3 tasse de yogourt grec (nature et sans gras)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\/2 tasse de lait (j\u2019ai utilis\u00e9 du 1\u00a0%)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tasse de fraises tranch\u00e9es*<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 petite banane*<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 c. \u00e0 soupe de sirop d\u2019\u00e9rable ou d\u2019\u00e9dulcorant (facultatif)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">* Des bananes <\/span><i><span style=\"font-weight: 400;\">ou <\/span><\/i><span style=\"font-weight: 400;\">des fraises congel\u00e9es rendront le smoothie encore plus cr\u00e9meux et rafra\u00eechissant.<\/span><\/p>\n<h2><b>Pr\u00e9paration<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00e9poser tous les ingr\u00e9dients dans le m\u00e9langeur et r\u00e9duire jusqu\u2019\u00e0 l\u2019obtention d\u2019un m\u00e9lange cr\u00e9meux.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Donne une portion de 2\u00a0tasses.<\/span><\/p>\n<h2><b>Valeurs nutritives par portion<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">295\u00a0calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">23\u00a0g de prot\u00e9ines<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">44\u00a0g de glucides<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2,5\u00a0g de lipides<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6\u00a0g de fibres<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">118\u00a0mg de sodium<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">967\u00a0mg de potassium<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">76\u00a0mg de magn\u00e9sium<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Sheila\u00a0Kealey est consultante en promotion de la sant\u00e9, auteure et une athl\u00e8te passionn\u00e9e qui aime encourager de saines habitudes de vie pour favoriser une bonne sant\u00e9. Elle poss\u00e8de une ma\u00eetrise en sant\u00e9 publique et a collabor\u00e9 \u00e0 plusieurs \u00e9tudes sur la nutrition et la sant\u00e9. Sheila fait de la course de ski de fond avec <\/span><\/i><a href=\"http:\/\/www.xcottawa.ca\/author_info.php?author=Sheila+Kealey&amp;uid=16\"><i><span style=\"font-weight: 400;\">XC Ottawa<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> et participe \u00e0 des \u00e9preuves de triathlon et de course \u00e0 pied (les \u00e9preuves de 5\u00a0km comptent parmi ses pr\u00e9f\u00e9r\u00e9es, mais elle a d\u00e9j\u00e0 r\u00e9alis\u00e9 un marathon en 2\u00a0h\u00a057\u00a0min). Sheila adore cr\u00e9er des recettes sant\u00e9 et partager ce qu\u2019elle sait \u00e0 propos de la nutrition, de l\u2019activit\u00e9 physique, des sciences du sport ainsi que des plats savoureux et nourrissants sur Twitter. Vous pouvez la suivre sur <\/span><\/i><a href=\"https:\/\/twitter.com\/skeila\"><i><span style=\"font-weight: 400;\">Twitter<\/span><\/i><\/a><span style=\"font-weight: 400;\">,<\/span> <i><span style=\"font-weight: 400;\">et <\/span><\/i><a href=\"https:\/\/www.instagram.com\/sheilakealey\/\"><i><span style=\"font-weight: 400;\">Instagram<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, ou visiter son <\/span><\/i><a href=\"http:\/\/www.sheilakealey.com\/\"><i><span style=\"font-weight: 400;\">site Web<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La r\u00e9cup\u00e9ration est d\u2019une grande importance dans l\u2019entra\u00eenement puisque c\u2019est \u00e0 ce moment que vous [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"class_list":["post-14569","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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