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Petit-Déjeuner équilibré: 23 préparations différentes

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Le petit déjeuner en musculation

Le petit déjeuner est aussi important que les collations pré-training et post-training. Pendant la nuit votre 
corps brûle des calories pour réguler votre température corporelle et assurer votre métabolisme de base.
Au réveil vos muscles doivent être approvisionnés en nutriments pour stopper le catabolisme 
et relancer l'anabolisme.

Les fruits en musculation
Tous les fruits apportent des glucides simples et complexe.
Le principal type de sucres apporté par les fruits est le fructose, c’est un glucide qui ne peut pas être utilisé directement par les muscles en énergie. Il est alors stocké dans le foie sous forme de glycogène pour être transformé en glucose lors des prochains efforts. La plupart des fruits n’apportent donc pas d’énergie pure mais aident à reconstituer les réserves en glycogène. Vous pouvez en consommer au réveil, 45 minutes avant une séance de musculation ou après pour renflouer vos réserves

je vous propose différentes recettes afin de varier vos petit déjeuner et surtout pour montrer aux novices les possibilites (les proportions présentées sont calculées suivant mon objectif donc, adapter le a votre maniere)

Petit-Déjeuner 1. Omelette legumes + Porridge Flocons d'avoine


Omlette legumes " Ingrédients" 

4 œuf (3 juste le blanc et 1 entier)
125 gr Poivron
40 gr Oignon

Couper les poivron et oignions en petit des.
Ajouter les œufs dans un bol et mélanger les poivrons et oignions et faire cuire cette très bonne omelette.
(celui qui veut plus de protéine peux rajouter jambon – poulet)
"dans le bol, les legumes coupes avec les oeufs et le second est celui pour le prochain plat)


Informations Nutritionnelles par personne

Calories 190 
Protéines 20 gr 
Glucides 8 gr 
Lipides 6 gr

Porridge Flocons d'avoine "Ingrédients" 

50 gr Brinta
1 dose de Whey
Eau + édulcorant liquide

Mélanger les Brinta – la whey et l'eau plus édulcorant liquide et faite chauffer ou pas au micronde.

Informations Nutritionnelles par personne

Calories 285 
Protéines 26 gr 
Glucides 39 gr 
Lipides 2 gr

Pour les deux plats

Calories 475 
Proteines 46 gr 
Glucides 47 gr 
Lipides 8 gr

-----------------------------------------------------------------------------------------------------------------------------------------

Dejeuner 2. Porridge Flocon – banane avec cuisson dans de l'eau bouillante 

Porridge ancien banane "Ingrédients"

5 blanc d’œuf
75 gr Flocons d'avoine
75 gr de banane (coupée en rondelle)

Mettre dans un bol vos blancs d’œuf, les flocons d'avoine et les rondelles de bananes et mélanger le tout.
Faire cuire de l'eau dans une petite casserole et lorsque celle-ci est a ébullition y verser le tout sans MELANGER. Laisser cuire 2 minutes et demi et égoutter le tout dans une passoire. Verser le contenu dans un bol et saupoudrer de cankao et manger chaud, c'est un vrai régal !!

Blanc d'oeuf et flocons d'avoine avant la mise a l'epreuve  

Informations Nutritionnelles par personne

Calories 421 
Protéines 23,5 gr 
Glucides 59 gr 
Lipides 5 gr 

Il manque un peu de protéine donc soit vous manger 100 gr de fromage maigre en plus ou rajouter deux œufs a la préparation.

----------------------------------------------------------------------------------------------------------------------------------------

Déjeuner 3. Porridge aux fruits exotiques

Porridge exotique " Ingrédients"

75 gr flocons d'avoine
1 dose whey CoCo ou chocolat
1 oeuf entier
50gr.fruits exotique (rayon congelé)
édulcorant liquide
un verre d'eau

Mettre dans un bol: Oeuf - Whey - édulcorant liquide – eau et mélanger le tout.

Chauffer 1 minute au micro-onde puis mélanger et encore une minute.
Ajouter vos fruits (decongele) et rajouter du sucre édulcorant en poudre ou du cankao

Informations Nutritionnelles par personne

Calories 505 
Protéines 40,4 gr 
Glucides 51,5 gr 
Lipides 13 gr

--------------------------------------------------------------------------------------------------------------------------------------

Déjeuner 4. Flocons d'avoine et Fromage maigre
"un classique, rapide, sain et complet pour les pressés du matin" 

Flocons et Fm " Ingrédients"

75 gr flocons d'avoine
1/2 dose de Whey CoCo
1 oeuf (juste le blanc)
200 gr Fromage maigre

Mettre dans un bol les flocons d'avoine – Whey goût coco – le blanc d’œuf – eau
Mélanger et mettre 1 minute 30 au micro-onde.
Laisser gonfler et ajouter les 200 gr de fromage maigre

Informations Nutritionnelles par personne


Calories 478 
Protéines 45,5 gr 
Glucides 53 gr 
Lipides 7,4 gr 

-----------------------------------------------------------------------------------------------------------------------------------------

Déjeuner 5.Pomme de terre + salade de fromage maigre melon 

" Ingrédients"

200 gr de pomme de terre
200 gr de fromage maigre
100 gr de melon
1/2 dose de whey

Faite rissoler vos patates dans la poile avec un peu d'huile d'olive
le temps de la cuisson préparer les 200 gr Fm et couper des des de melon, ajouter de l’édulcorant en poudre et mélanger le tout.

Informations Nutritionnelles par personne


Calories 415
Proteines 36 gr 
Glucides 53 gr
Lipides 4,5 gr 
------------------------------------------------------------------------------------------------------------------------------------

Déjeuner 6. Flocons d'avoine + Melon Immerge de CoCo 

"Ingrédients"

50 gr de Flocons d'avoine
30 gr de whey
150 ml lait soja
100 gr Melon

Couper 100 gr de melon en petit cube et les ajouter dans un bol avec les flocons d'avoine.
Faire un Milk shake onctueux (le rendre dur). Verser le tout jusqu'a recouvrir vos flocons et melon.
Evidemment vous pouvez mixer ce dejeuner en ajoutant pomme, poire, raisin sec. Exemple sur la seconde photo avec des raisins sec et une poignee de muesli dans le fond.

Informations Nutritionnelles par personne

Calories 418
Proteines 42,5 gr
Glucides 40 gr
Lipides 8 gr

---------------------------------------------------------------------------------------------------------------------------------------------

Dejeuner 7. Flocon d'avoine a la creme chocolat light + fraise

"Ingrédients"

50 gr flocon d'avoines
200 ml blanc oeuf ou 150 ml
1 oeuf
100 gr fraise
1/2 sachet creme linessa light choco
1/2 whey cacahuette
125 ml lait soja

Mettre dans un bol les 50 gr de flocon d'avoines ainsi que les 200ml de blanc d'oeuf et l'oeuf entier et la 1/2 dose de whey. 
Melanger et mettre au four a micro-onde.

Preparer la creme linessa suivant les indications. (photo de la creme)

Melanger et mettre au four a micro-onde. Preparer la creme linessa suivant les indications. Ajouter les fraises + la creme chocolat....un delice!!

Informations Nutritionnelles par personne

Calories 547 ou 525 (si 150 ml oeuf)
Protéines 45 ou 40 (si 150 ml oeuf)
Glucides 45
Lipides 12 
---------------------------------------------------------------------------------------------------------------------------------------

Petit déjeuner 8:

"Ingrédients"

70 gr flocons d'avoine
25 gr Muesli
1/2 dose de whey protéine
1 oeuf complet
150 ml blanc oeuf
Eau chaude

Ajouter dans un bol les flocons d'avoine + muesli et la dose de protéine. Par la suite, mélanger le tout avant d'ajouter de l'eau bouillante. Ensuite, mettre dans un bol l'oeuf et les 150ml blanc d'oeuf et passer ceci au micronde pendant 2minute puis écraser le tout en petit morceau et remettre une minute au micronde. Enfin, verser les oeuf cuits sur vos flocons.

Oeufs cuit au micronde

Le tout préparer. Cela peut paraître pour certains un peu étrange mais, c'est super bon  

Informations Nutritionnelles par personne


Calories: 551 kcal
Protéines: 43 protéines
Glucides: 57 
Lipides: 13 lipides

----------------------------------------------------------------------------------------------------------------------------------------

Petit déjeuner 9:

"Ingrédients"

85 gr flocons d'avoine
1 oeuf complet
Une grosse dose de whey protein
75 gr de framboise

Ajouter dans votre bol les flocons + la whey et mélanger. Ensuite l'oeuf entier et recouvrir d'eau bouillante puis, direction le micronde pour 2min +-, remuer le tout et encore 1min au micronde. Ajouter les framboises et c'est prêt, rapide, sain et de qualité  

Informations Nutritionnelles par personne

Calories: 558 kcal 
Protéines: 42 gr
Glucides: 61 gr
Lipides: 14 gr

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Petit déjeuner: différentes photos:

Voici encore quelques photos des mes petits déjeuner: je n'ai plus le temps de mettre toutes les infos:) 

Même en vacances, il y a toujours moyen de se faire un très bon petit déjeuner  
(seul un oeuf complet, le reste sans les jaunes évidemment)


Porridge Blanc oeuf, amande, ananas, fruit du dragon

Image

Porridge Blanc oeuf (300ml) 1 oeuf complet, fraise, ananas, fruit du dragon, flocons d'avoine

Porridge Flocons d'avoine + 3OOml blanc oeuf + coulis au chocolat (pour celui la qui est excellent, j'ai pris du cankao environ 5 a 10gr rajouté de l'eau chaude puis au micronde et verser le contenu sur le porridge, c'est vraiment un délice)

All brands fibre (40gr) + Flocons d'avoine (40gr) + framboise (50gr) + une c.a caffé de poudre de coco et de son de blé + recouvrir d'un shake whey vanille (Lait soja 100ml + 100ml eau et 40 gr whey). 

80 gr flocons avoine/10gr son de blé/ 300ml blanc oeuf/ 10 amandes/ Edulcorant liquide/75gr de fraise

Omelette (haricots, poivron, concombre, tomate) + Porridge flocons d'avoine et blanc oeuf, whey cacahuette poudre d'amande et café  

Pour changer des flocons d'avoine: Semoule de riz/blanc d'oeuf/1 oeuf complet/fraise/cankao/noix

90 gr flocons d'avoine, 300ml blanc oeuf, amande et mandarine + cankao 

80 gr flocons d'avoine, 300ml blanc oeuf, 100gr de mangue

70 gr flocons d'aovoine, 300Ml blanc oeuf, 100gr de banane, 15gr de Cankao (un délice)
 

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The platform also has portfolio management tools to make it easier for users to keep an eye on their crypto investments. This means they can quickly jump on new chances in the market without missing a beat. Bit 500 Evista Crypto For Trader Mobile App Bit 500 Evista knows how vital it is for traders to handle their crypto investments anywhere. That's why they've made a special mobile app. It lets traders keep an eye on the market, do trades, all from their phone or tablet. This means you can catch market moves and act fast from anywhere. The app is easy to use too. It makes managing your crypto and making smart choices easy, even without a computer. Trading on the Go Btc 500 Evista Reviews-The mobile app by Bit 500 Evista is more than just handy. It also sends you updates with push notifications and alerts you pick. This keeps you in the know about market changes and trading options, even if you're not looking. These alerts are key. 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How user-friendly is the Bit 500 Evista platform? Bit 500 Evista is very easy to use. Its design is clear and simple. This makes it great for both new and experienced traders. The Interplay of Technology and Intuition: How Bit 500 Evista Scam Or Legit Augments Human Expertise in Trading What advanced trading tools does Bit 500 Evista provide? Bit 500 Evista has all the tools you need. It includes things like in-depth technical analysis, strong risk management, and support for auto trading. How does Bit 500 Evista ensure the security of user assets and data? Your safety is a big deal at Bit 500 Evista. They use the latest security tech and follow strict rules. This keeps your info and money safe. How do I get started with Bit 500 Evista? First, sign up on Bit 500 Evista's website. You'll need to share some personal info and show ID. Then, put money in your account and start trading. What technical analysis tools are available on Bit 500 Evista? 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