{"id":405616,"date":"2025-12-25T07:51:00","date_gmt":"2025-12-25T06:51:00","guid":{"rendered":"https:\/\/www.jng-web.com\/ref-auto\/?p=405616"},"modified":"2025-12-20T23:52:44","modified_gmt":"2025-12-20T22:52:44","slug":"%f0%9f%a7%aa-boisson-isotonique-maison-formulation-precise","status":"publish","type":"post","link":"https:\/\/www.jng-web.com\/ref-auto\/%f0%9f%a7%aa-boisson-isotonique-maison-formulation-precise\/","title":{"rendered":"\ud83e\uddea Boisson isotonique maison \u2013 formulation pr\u00e9cise"},"content":{"rendered":"<div id=\"6729917897\" class=\"advads-pub advads-entity-placement\"><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-4944504088214075\"\r\n     crossorigin=\"anonymous\"><\/script><\/div>\n<h2 class=\"wp-block-heading\">\ud83c\udfaf Objectif nutritionnel (r\u00e9f\u00e9rence du commerce)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Une boisson isotonique contient g\u00e9n\u00e9ralement :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glucides<\/strong> : 6 \u00e0 8 g \/ 100 ml \u2192 <strong>60 \u00e0 80 g \/ litre<\/strong><\/li>\n\n\n\n<li><strong>Sodium<\/strong> : 400 \u00e0 700 mg \/ litre<\/li>\n\n\n\n<li><strong>Osmolalit\u00e9<\/strong> : proche du plasma sanguin (~280\u2013300 mOsm\/kg)<\/li>\n\n\n\n<li>Un peu de potassium et magn\u00e9sium<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83e\udd64 <strong>Recette isotonique maison (1 litre)<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 Ingr\u00e9dients<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 litre d\u2019eau<\/li>\n\n\n\n<li><strong>60 g de glucides<\/strong> (au choix ci-dessous)<\/li>\n\n\n\n<li><strong>1\/2 cuill\u00e8re \u00e0 caf\u00e9 rase de sel<\/strong> (\u2248 3 g)<\/li>\n\n\n\n<li>Jus de <strong>1 citron<\/strong><\/li>\n\n\n\n<li>Option : 1 pinc\u00e9e de bicarbonate (tol\u00e9rance digestive)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcca <strong>Calculs nutritionnels<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd39 Glucides<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 g de sucre = <strong>6 %<\/strong><br>\ud83d\udc49 concentration id\u00e9ale pour :<\/li>\n\n\n\n<li>absorption rapide<\/li>\n\n\n\n<li>pas de troubles digestifs<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources possibles :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 g sucre + 30 g maltodextrine (id\u00e9al)<\/li>\n\n\n\n<li>60 g sucre blanc<\/li>\n\n\n\n<li>40 g miel + 20 g sucre<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd39 Sodium<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cuill\u00e8re \u00e0 caf\u00e9 de sel \u2248 <strong>1 200 mg de sodium<\/strong><\/li>\n\n\n\n<li>Absorption r\u00e9elle \u2248 <strong>500\u2013700 mg\/litre<\/strong> (comme les boissons sport)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 parfait pour compenser la transpiration<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd39 Potassium<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jus de citron : \u2248 <strong>150\u2013200 mg<\/strong><br>\ud83d\udc49 suffisant pour l\u2019effort (le reste vient de l\u2019alimentation)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u2696\ufe0f Comparaison avec une boisson isotonique commerciale<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u00c9l\u00e9ment<\/th><th>Maison<\/th><th>Commerce<\/th><\/tr><\/thead><tbody><tr><td>Glucides<\/td><td>60 g\/L<\/td><td>60\u201380 g\/L<\/td><\/tr><tr><td>Sodium<\/td><td>~600 mg\/L<\/td><td>400\u2013700 mg\/L<\/td><\/tr><tr><td>Additifs<\/td><td>\u274c aucun<\/td><td>\u2714\ufe0f souvent<\/td><\/tr><tr><td>Co\u00fbt<\/td><td>~0,30 \u20ac<\/td><td>2\u20133 \u20ac<\/td><\/tr><tr><td>Digestibilit\u00e9<\/td><td>Tr\u00e8s bonne<\/td><td>Variable<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfc3\u200d\u2642\ufe0f <strong>Quand utiliser cette boisson ?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2714\ufe0f Effort &gt; <strong>1 heure<\/strong><br>\u2714\ufe0f Endurance (v\u00e9lo, running, trail, foot)<br>\u2714\ufe0f Chaleur \/ forte transpiration<br>\u2714\ufe0f Comp\u00e9tition<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u26a0\ufe0f Ajustements selon le besoin<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd25 Tr\u00e8s forte chaleur<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Ajouter <strong>1\/4 c. \u00e0 caf\u00e9 de sel suppl\u00e9mentaire<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u23f1 Effort tr\u00e8s long (&gt;2h)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 Passer \u00e0 <strong>70 g de glucides \/ litre<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83e\udd22 Sensibilit\u00e9 digestive<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 R\u00e9duire \u00e0 <strong>50 g de glucides<\/strong><br>\ud83d\udc49 Fractionner les prises<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83e\udde0 Astuce pro (utilis\u00e9e par les sportifs)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49 M\u00e9lange <strong>glucose + fructose (2:1)<\/strong><br>Exemple :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 g glucose<\/li>\n\n\n\n<li>20 g fructose<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u27a1\ufe0f meilleure absorption intestinale<br>\u27a1\ufe0f moins de fatigue digestive<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcdd En r\u00e9sum\u00e9<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u2714\ufe0f Aussi efficace qu\u2019une boisson isotonique du commerce<br>\u2714\ufe0f Moins ch\u00e8re<br>\u2714\ufe0f Sans colorants ni additifs<br>\u2714\ufe0f Adaptable \u00e0 ton effort<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83c\udfaf Objectif nutritionnel (r\u00e9f\u00e9rence du commerce) Une boisson isotonique contient g\u00e9n\u00e9ralement : \ud83e\udd64 Recette isotonique maison (1 litre)<\/p>\n","protected":false},"author":1,"featured_media":405620,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"facebook_2944925605560295_361066357320011":"","twitter_792688215148855296_792688215148855296":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","_ayudawp_aiss_exclude":false,"_ayudawp_aiss_exclude_summary":false,"_ayudawp_aiss_summary":"","_ayudawp_aiss_summary_provider":"","_ayudawp_aiss_summary_hash":"","footnotes":""},"categories":[839],"tags":[1045],"class_list":["post-405616","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-recettes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\ud83e\uddea Boisson isotonique maison \u2013 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