{"id":9205,"date":"2016-01-27T16:23:19","date_gmt":"2016-01-27T21:23:19","guid":{"rendered":"http:\/\/www.runottawa.ca\/fr\/?p=9205"},"modified":"2016-01-27T16:23:19","modified_gmt":"2016-01-27T21:23:19","slug":"lait-proteine-au-beurre-darachide-et-au-chocolat","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/lait-proteine-au-beurre-darachide-et-au-chocolat\/","title":{"rendered":"Lait prot\u00e9in\u00e9 au beurre d\u2019arachide et au chocolat"},"content":{"rendered":"<p><em>par\u00a0Sheila Kealey<\/em><\/p>\n<p>Voici un lait frapp\u00e9 d\u00e9licieux et facile \u00e0 pr\u00e9parer, absolument parfait apr\u00e8s une course longue ou intense, ou encore apr\u00e8s un entra\u00eenement de musculation. Fait avec des aliments de tous les jours, ce lait frapp\u00e9 montre bien que nombre d\u2019aliments savoureux s\u2019av\u00e8rent tout indiqu\u00e9s pour r\u00e9cup\u00e9rer de fa\u00e7on optimale. Ces aliments poss\u00e8dent tout ce qu\u2019il faut pour respecter les 3\u00a0\u00ab\u00a0R\u00a0\u00bb d\u2019une bonne r\u00e9cup\u00e9ration.<\/p>\n<p><strong>Refaire le plein.<\/strong> La banane et le miel sont des aliments riches en glucides qui aident \u00e0 refaire le plein d\u2019\u00e9nergie et \u00e0 reconstituer les r\u00e9serves de glycog\u00e8ne avant le prochain entra\u00eenement. Le lait et le yogourt constituent \u00e9galement une bonne source de glucides.<br \/>\n<strong>R\u00e9hydrater.<\/strong> Le liquide contenu dans un lait frapp\u00e9 r\u00e9hydrate les tissus et contribue \u00e0 remplacer les fluides perdus par la transpiration.<br \/>\n<strong>R\u00e9parer.<\/strong> Le yogourt, le lait et le beurre d\u2019arachide apportent des prot\u00e9ines qui viennent alimenter le processus de r\u00e9paration musculaire. Plusieurs athl\u00e8tes croient que les suppl\u00e9ments prot\u00e9in\u00e9s en poudre sont indispensables pour assurer une r\u00e9cup\u00e9ration optimale, mais ce lait frapp\u00e9 tire ses prot\u00e9ines d\u2019aliments r\u00e9els, qui se combinent d\u00e9licieusement pour offrir une boisson riche et cr\u00e9meuse. Il est possible d\u2019en apprendre davantage sur les suppl\u00e9ments prot\u00e9in\u00e9s en poudre en lisant cet article (en anglais).<\/p>\n<h2>Ingr\u00e9dients<\/h2>\n<ul>\n<li>1\/2 tasse de yogourt grec<\/li>\n<li>1\/2 tasse de lait<\/li>\n<li>1 c. \u00e0 s. de beurre d\u2019arachide (naturel, sans autres ingr\u00e9dients de pr\u00e9f\u00e9rence)<\/li>\n<li>1 c. \u00e0 s. de miel (ajuster au go\u00fbt)<\/li>\n<li>1 c. \u00e0 s. de cacao<\/li>\n<li>1 banane moyenne<\/li>\n<\/ul>\n<p>Il est possible de remplacer la poudre de cacao et le miel par du sirop au chocolat. Toutefois, le lait aura un go\u00fbt plus sucr\u00e9 et moins chocolat\u00e9. G\u00e9n\u00e9ralement, j\u2019utilise du yogourt et du lait sans gras, les autres ingr\u00e9dients suffisent pour cr\u00e9er une boisson riche et cr\u00e9meuse. Bien s\u00fbr, il est possible de remplacer un ingr\u00e9dient avec ce que l\u2019on a sous la main.<\/p>\n<h2>Pr\u00e9paration<\/h2>\n<p>D\u00e9poser tous les ingr\u00e9dients dans le m\u00e9langeur et r\u00e9duire jusqu\u2019\u00e0 l\u2019obtention d\u2019un m\u00e9lange cr\u00e9meux.<\/p>\n<p>Donne une portion de 2 tasses.<\/p>\n<p>Valeurs nutritives par portion<\/p>\n<ul>\n<li>400 calories<\/li>\n<li>22\u00a0g de prot\u00e9ines<\/li>\n<li>44\u00a0g de glucides<\/li>\n<li>9\u00a0g de lipides<\/li>\n<li>6\u00a0g de fibres<\/li>\n<li>160\u00a0mg de sodium<\/li>\n<li>800\u00a0mg de potassium<\/li>\n<li>Fer\u00a0: 8\u00a0% VQ<\/li>\n<li>Calcium\u00a0: 30\u00a0% VQ<\/li>\n<\/ul>\n<p><em>Sheila Kealey 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 <a href=\"http:\/\/www.xcottawa.ca\/\" target=\"_blank\">XC Ottawa<\/a> 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 <a href=\"https:\/\/twitter.com\/skeila\" target=\"_blank\">Twitter<\/a> et sur <a href=\"http:\/\/www.sheilakealey.com\/\" target=\"_blank\">son site web.<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>par\u00a0Sheila Kealey Voici un lait frapp\u00e9 d\u00e9licieux et facile \u00e0 pr\u00e9parer, absolument parfait apr\u00e8s une [&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-9205","post","type-post","status-publish","format-standard","hentry","category-recettes-de-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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