Diet & Fitness - Craft your own diy sports fuel



CRAFT YOUR OWN DIY SPORTS FUEL

1. The muscle builder

Having a protein shake a few hours before you train protects against catabolism (the breakdown of lean muscle), according to theBritish Journal of Sports Medicine. But look at the label: the first few ingredients listed almost certainly include whey or casein, both proteins readily available in milk and cheese. Aim for around 0.5g of protein daily per pound of body weight – that’s about 67g for the average 12 stone (76kg) man.  

(Related: 5 protein-packed meals that take just 15 minutes to make)

You'll need:

• 80g fat-free cottage cheese
• 100g natural yoghurt
• 100ml skimmed milk
• A handful of frozen blueberries 

How to do it: 

Blend the ingredients together – this shake gives 21g protein, a bit less than the 25g available with commercial powders. It is worth investing in supplements for serious high-intensity training: theJournal of Sports Sciencesreports that glutamine and leucine-containing products positively affect protein synthesis, with creatine and HMB proven to increase lean muscle mass. So if you’re going heavy, it makes sense to supplement. 

2. The fat burner 

Fat burning supplements usually rely on two things. First, thermogenic compounds, which raise your body temperature slightly to encourage you to burn more calories. Then, amino acids like L-Carnitine found naturally in avocado and dairy as well as in red meat, which boost fat metabolism by speeding the transfer of fat molecules to the muscles’ cells. Studies at the University of Maryland, US, have linked L-carnitine supps to a reduction in both fat and fatigue. The L-carnitine count in this drink, at about 11mg, is less than you would expect from a supplement. But it comes with the fat-burning benefit of cucumber, which is high in the sulphur and silicon that help hasten the removal of fat from cells.

(Related: The burning truth about fat pills)

You'll need:

• Half an avocado
• A quarter cucumber
• Pinch of salt
• Fresh mint leaves, 10g 35ml skimmed milk
• 4 ice cubes
• Chilli powder, pinch 

How to do it:

Blend half an avocado, a quarter cucumber, pinch of salt, three mint leaves, 35ml skimmed milk and 35ml natural yoghurt. Add 4 ice cubes and blend again, sprinkling on the naturally thermogenic ground chilli powder before serving. For 130 calories, you get 5g protein, 8g carbs and 2g sat fat. 

3. The hydration enhancer 

When you sweat, you need to top up on fluids and hydration-regulating electrolytes: a 12-stone man needs 500ml of sports drink for every hour of aerobic exercise. And composition is all-important. TheEuropean Journal of Applied Physiologyreports that marathon runners who drank either water or a 6.9% carb solution posted slower times than the men who drank a 5.5% concentrate. The latter group was also able to maintain a consistent speed throughout the race. During exercise, a non-pro will be aiming for an isotonic solution, that is, 5-8% carbs. But sensitive stomachs might need something more diluted, which is where homemade sports drinks come into their own. 

You'll need:

• 100ml full sugar squash
• 400ml water
• A pinch of salt

How to do it:

Stir together the full-sugar squash with the water and add a pinch of salt. This provides the same sodium as a branded sports drink even if the taste doesn’t compare. However it will be a fraction of the cost with only 58 calories compared to 140, which goes some way to make up for the lack of added vitamins and wider range of electrolytes. 

4. The recovery booster

TheBritish Journal of Sports Medicinealso reports that taking in combined carbs and protein after exercise increases muscle-building hormones. Look for a drink with two parts carb to one part protein: this rehydrates you, restocks your muscles’ glycogen stores and helps repair micro tears in muscular tissue. And how about this: chocolate milk hits the right ratio. 

(Related: The best way to recover between sets)

You'll need:

• 50ml low fat yoghurt
• 50ml skimmed milk
• 2 tbsp cocoa powder
• 1 banana
• A pinch of salt
• 1 tsp honey 

How to do it:

Just put all the ingredients in a blender. This provides 220kcals, 15g protein and 35g carbs.






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Date: 07.12.2018, 17:46 / Views: 51194