NUTRITIONAL CUISINE

PRACTICAL RECIPES
FOR FOOTBALL
II BARÇA SPORTS
NUTRITION CONFERENCE
NUTRITIONAL CUISINE
PRACTICAL RECIPES
FOR FOOTBALL
Recipe authors
Montse Illan and Xavier Torrado
(University of Barcelona)
FC Barcelona (Nutrition department)
Maria Antonia Lizarraga
Mireia Porta
Franchek Drobnic
Gatorade Sports Science Institute
Ian Rollo
Having an idea and turning it into a book is as hard as
it sounds. At Barça Innovation Hub, we would like to
acknowledge the work and drive to get it done provided
by Antonia Lizarraga, Mireia Porta and Franchek Drobnic
from FC Barcelona; Ian Rollo from the Gatorade Sports
Science Institute; and the University of Barcelona. We
would also like to thank FC Barcelona's Chef, Adrià
Ponce, and the chef for players, Marc de Dios, for their
support and involvement.
The future
has arrived
That is what we hope to unveil with this
cookbook: the start of a new culinary era
that perfectly balances nutrition, gastro-
nomy and sport. By combining a balanced
diet with sports nutrition, we can integrate
dietary supplements often presented in the
form of capsules and powders – such as
vitamins, minerals, amino acids or micronu-
trients – into dishes designed specifically for
high-performance players. In short, we are
talking about food that is good enough to be
considered fine cuisine in its own right, and
that truly appeals to our players.
This is an essential step forward now that
nutrition is no longer abandoned to the realm
of “invisible training” but rather represents
an important facet in the daily life of players.
Nutrition encompasses and modulates every
moment of sports activity, both on match days
as well as training and rest days. It is also a
key factor in speeding the recovery from injury,
and in reducing discomfort caused by physical
exercise. Moreover, personal preferences, food
intolerances and even cultural and religious
tradition play a significant role in nutrition.
When it comes to improving and winning,
3 | High-performance nutritional cuisine
every last detail counts – which is why we en-
courage professionals to adopt this move from
the laboratory to the dinner table. It is no lon-
ger just players and their milieu but most of
society that recognizes the impact of nutrition
on performance and improving well-being.
This modern approach has led to the rise
of a new speciality among professional
cooks: chefs for players. Devoted and open
to knowledge, these chefs are experts in
feeding top-level athletes and work with nu-
trition specialists in both the academic and
professional spheres.
This nutritional evolution has been underway
in FC Barcelona’s kitchens for quite some
time. We have cared for and fed our young
footballers at the residential La Masia youth
academy for years. The chefs there have not
only prepared meals but also played a vital
role as educators, teaching young players
about our country’s gastronomic culture and
the Mediterranean diet. They have also made
sure that junior players away from home
develop a positive and healthy relationship
with food in a family environment.
This cookbook combines our club’s accu-
mulated experience and the best of applied
science to establish a link between nutrition
and the wellbeing of players. The ultimate
goal behind these recipes is to provide yet
another response to the question that drives
us all: what makes a great player?
The original idea sprung from the need for
practical answers to everyday situations. For
the past four years, FC Barcelona have part-
nered with the Gatorade Sports Science Insti-
football clubs to share their experiences.
This process has allowed the identification
of ingredients and culinary combinations to
improve performance while respecting the
personal physiological demands, roots, cul-
tures and tastes of each footballer. “Because
if they don’t like it. They won’t eat it”.
2018, the Barça Innovation Hub, GSSI and the
FC Barcelona medical services team decided
to present this applied research at the inau-
gural Barça Sports Nutrition Conference. The
event was a tremendous success, welcoming
4 | II Barça Sports Nutrition Conference
over 300 guests from 42 countries. They were
able to sample dishes from recipes based on
research presented in each scientific presen-
tation on sports nutrition. All the dishes were
prepared using ingredients designed and
calculated to cover the theoretical objectives
posed during the conference. Here, in this
cookbook, we present an expanded set of
recipes for those dishes.
Every recipe in this nutritional cuisine cook-
book serves the same purpose: that is, to pro-
vide solutions to typical problems that arise
among professional players. These includes
digestive, inflammatory and sleep-altera-
times of training, match days and periods of
rest. These solutions are approached from a
scientific and technical perspective (detailed
in the FC Barcelona - GSSI, evidence based
guide to Sports Nutrition for Football, 2018)
and are presented in the form of recipes.
Professors at the University of Barcelona
developed these recipes bearing in mind the
daily physiological needs of players and the
scientific proposals made by nutritionists.
This practical strategy has become increasin-
gly important for athletes of both individual
and team sports, and has been fully applied
in this cookbook.
The final result brings together 25 high-per-
formance recipes in terms of gastronomy,
nutrition and sport. The recipes are presented
together with symbols to help you quickly
and easily understand how to practically
apply them.
Periodization
and personalization
Every recipe in this cookbook was designed
to meet two goals: to periodize the intake of
nutrients according to the specific needs of
each period of the season, and to personalize
the dishes based on each player’s preferen-
ces and/or intolerances.
Periodization is a well-known concept in
the world of nutrition. Implementing it and
require proficiency in certain culinary tech-
niques and strategies. It is the only way to
5 | High-performance nutritional cuisine
adapt a diet to the intensity of activity, which
is why we need to provide players with
Therefore, this cookbook uses symbols and
images to represent three basic concepts:
the objective, the functionality and the most
suitable timing of each recipe.
The best way to understand how this me-
thod works is through an example: a Poke
bowl designed so that you can combine and
modify the proportion and variety of ingre-
makes it possible to easily periodize and
personalize the dish. The proportion of carbo-
hydrates, protein and vegetables – and, thus,
the nutrients provided by each of these food
types – visually increases or decreases across
the three images. Moreover, the dish can be
adapted for match, recovery, or rest days. It is
also possible to personalize the dish as indi-
cated by the symbols, making it low FODMAP,
anti-inflammatory, low-calorie, etc.
 Personalization
and periodization
-

Salmon Vegetables
Carbohydrate periodization

Sweet potato

Vegetables

Chicken

Vegetables

Rice

Eggs

+
Example of how a Poke bowl can be personalized
to a vegan option as well as periodized by three activity intensities:
low (-), medium, and high (+).

Personalization

Tofu Vegetables

Carbohydrate periodization
Rice

Vegetables

Hummus

Vegetables

Quinoa

Seitan

+
A pioneering approach
turning theory into practice
For every problem,
there is a solution
The Blaugrana functional bar, an iconic snack
designed for the conference, is a real exam-
ple of the ongoing search for recipes that
meet the needs of players. It is prepared on
the same foundations that uphold the recipes
in this cookbook, demonstrating just how
far we can take personalization. The biggest
challenge was getting the colour right, since
blue is not commonplace in food. Eventually,
however, we used blue spirulina, a type of al-
provides phycocyanin. We were thus able to
create a functional bar with five key features:
high in nutrients; lactose- and gluten-free
and low FODMAP; a source of energy for pla-
yers; easy to digest; and rich in antioxidants.
The result is a bar, perfect for before, during
and after training.
8 | II Barça Sports Nutrition Conference
This cookbook
is just the beginning
These 25 recipes represent a small step
forward in our way of cooking and reveal
sports and categories of the club. Through
the Barça Innovation Hub, and together with
the University of Barcelona and the Gatorade
Sports Science Institute, FC Barcelona hopes
to continue gathering applied knowledge
through scientific research, endorsing co-de-
veloped products, boosting education, and
promoting the organization of congresses
and conferences such as the II Barça Sports
Nutrition Conference. All this to disseminate
the knowledge we’ve acquired, making it
available to the entire science and sports
community, and to continue evolving in the
applied science of sports nutrition.
 Blaugrana functional bar
1/ 2/
The original idea The challenge
Find ingredients to create We get the red colour from
a Blaugrana functional bar lyophilised raspberries.
for the conference. Blue isn’t easy to find in food.
We eventually discovered blue
spirulina with phycocyanin.

3/ 4/
Creation phase Nutrition & Sport
We created a functional bar with 5 key features: The perfect functional bar for
– High in nutrients before, during and after training.
– Lactose- and gluten-free and low FODMAP
– Source of energy for players
– Easy to digest
– Rich in antioxidants
9 | High-performance nutritional cuisine
Recipe Symbols
Injuries
Ingredients that aid in recovery
from injury.
Source of antioxidants
Ingredients of high nutritional
oxidative stress.
Vegetarian
Contains mostly plant-based
ingredients, dairy products
and/or eggs.
Vegan
Suitable for vegans. Contains only
plant-based ingredients. Does not
contain meat, fish, dairy products,
eggs, or honey.
Gluten-free
Suitable for coeliacs, individuals with
gluten intolerance, and those who
have been advised to reduce the
amount of gluten in their diet.
Lactose-free
For players with lactose intolerance,
those who have been advised to
reduce the amount of lactose in
their diet, and in the event of certain
digestive/intestinal issues.
Source of protein
Foods with high amount of protein
as fish, meat, eggs, tofu,...
High in protein
Ingredients that help repair and
maintain muscle mass.
Source of carbohydrates
Foods containing carbohydrates such
as cereals, legums, potatoes…
Low in carbohydrates
Recommended for periodization
strategies and players monitoring body
composition, injuries, etc.
High in carbohydrates
Indicated to rapidly replenish glycogen
deposits and during periodization
phases of intense activity.
Source of healthy fats
inflammatory, hormonal and metabolic
benefits, among others.
Low FODMAP (Fermentable Oligo-,
Di-, Mono-saccharides And Polyols)
A low FODMAP diet has potential to
improve gastrointestinal problems
associated with a combination of
stress and intense activity.
Hydration
Strategies that aid in maintaining
a healthy fluid balance.
Symbols are to provide guidance
on the main function of the recipe.
Timing: Before
We recommend consuming these
foods before training.
Timing: During
Suitable for consumption during
training.
Timing: Night-time
Suitable for consumption prior to sleep.
Timing: Before and after
training.
Anti-inflammatory
Ingredients that diminish exercise
induced inflammation.
Restorative rest
quantity and quality of sleep.
Muscle recovery
The physiological process of muscle
damage and repair requires rest
and nutrition. Some ingredients are
especially beneficial in this sense.
Helps control muscle spasms
and cramps
Aids in controlling the neuromuscular
response to fatigue, dehydration,
stress, etc.
11 | High-performance nutritional cuisine
Recovery
These nutrients facilitate and speed
players recovery.
Cognitive health
Certain nutrients have a positive
impact on mental wellbeing and
cognitive performance.
Muscle anabolism
Process of muscle growth associated
with a combination of exercise, rest
and nutrition.
Source of nitrates
Precursors to nitric oxide, which is an
antioxidant and beneficial in vasodila-
tion, supplying blood to the muscles.
Immune system health
Contains ingredients that help
stimulate the immune response and
fight against immunosuppression
associated with intense exercise.
Digestive health
Regular exercise, stress and other
function of the digestive tract.
SCFA - SHORT CHAIN FATTY ACIDS
Food for digestive health.
Table
of contents

14 16 18 20 22
— — — — —
Collagen Protein Mango Jelly Tart Cherry Leucine
Marshmallows Brownies Candies

24 26 27 30 32
— — — — —
Creatine Carrot and Sweet Sleepy Time Nut Curry Sauce with
Bonbons Potato Cake Leche Merengada Tempura Coconut Milk, Cashews
and Turmeric

34 36 37 40 42
— — — — —
Segura’s Beetroot, Coconut and Pickle Snack
Panellets Watermelon Avocado Sorbet
and Strawberry with Lime
Gazpacho

44 46 48 50 51
— — — — —
Mini Seeded Watermelon Coconut Berry Curcumin Gatorade
Rolls Jellies Tapioca and Recovery Caipirinha
Glutamine Cup Smoothie Mocktail

54 56 58 60 62
— — — — —
Solid Ginger Coconut Pancakes Fodmap Pumpkin Savoury
Shot with Red Berries Granola Bar Caramel Nougat
Collagen
Marshmallows

Ingredients
For the syrup: 90 ml water, 165 g glucose, 150 g sugar.
For the gelatine: 3 sachets (170 g) strawberry gelatine, 22 g unflavoured
gelatine powder, 165 g unflavoured collagen powder, 90 g freeze-dried
raspberry powder, 36 g cornstarch, 300 ml water.
For the coating: 100 g icing sugar, 25 g cornstarch.

Method
Caramelize the 90 ml water, glucose and sugar
in a pan. Heat until the caramel reaches 114° C.
In another bowl, dilute the cornstarch in
the remaining 300 ml water. Add the gelati-
ne, collagen, and raspberry powder. Stir and
let sit for 5 minutes. Heat the mixture without
boiling until the gelatine has completely
dissolved and formed a smooth jam.
Add both mixtures to a bowl suitable for
blending. Use the whisk extension to blend
for 5 minutes or until the mixture is spongy
and only slightly warm still. Before cooling,
transfer the mixture into pastry bags and let
sit for 15 minutes.
Form marshmallows and use a tray to coat
them in the sugar and cornstarch mixture.
Refrigerate for 2 hours and cut portions wei-
ghing approximately 20 g.

Key info
Three marshmallows have approximately 15 g of collagen

15 | High-performance nutritional cuisine

Protein Brownies

Ingredients for 10 brownies

150 g dark chocolate, 200 g butter, coconut oil or extra-virgin olive oil,
200 g brown sugar*, 80 g flour, 4 eggs, 10 g baking powder,
12 chopped walnuts, 50 g dried cranberries, pure cocoa powder,
100 g whey protein, 80% (chocolate flavour).
* To make this a low-carb recipe, replace half of the sugar
with a few drops of Stevia.

Method
In a bowl, stir the flour and baking powder.
Set aside. Melt the chocolate in a double
boiler. Set aside. Work the room-temperature
butter until soft and smooth.
In another bowl, beat the sugar into the eggs.
Add the olive oil, coconut oil or softened butter
to the eggs and sugar. Add the melted cho-
colate. Slowly add the flour mixture. Add the
whey protein, chopped nuts and cranberries.
Pour the batter into a baking dish, spreading
evenly. Bake at 180° C for approximately
20 minutes.

Key info
One brownie has approximately 15 g of protein
4/1 recovery recipe
Afternoon snack for players

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Mango Jelly

Ingredients for 6 servings

375 g mango pulp, 100 g sugar, 60 ml water, 40 g gelatine leaves.

Method
Soak the gelatine leaves in 60 ml cold water.
Mix the mango pulp and sugar in a pot
and bring to a boil until the mixture is smooth.
Set aside.
Heat the gelatine and water on the stove un-
til the gelatine has completely dissolved. Add
the mango pulp and sugar and mix well.
Pour into moulds. Chill and cut into pieces
weighing 25 g.

Key info
Two servings have approximately 25 g of carbohydrates
Mango can be substituted for raspberry or the fruit of your choice
Quick and easy to eat
Sport candy

19 | High-performance nutritional cuisine

Tart Cherry Candies

Ingredients
500 ml tart cherry concentrate, 40 g gelatine leaves, 60 ml water.

Method
Soak the gelatine in 60 ml water. Mix in the concentrate. Pour into moulds.
Refrigerate and cut into pieces weighing 25 g.
Heat over the stove until the gelatine has
completely dissolved.

Key info
Source of melatonin and anthocyanins
Quick and easy to eat
Sport candy

20 | II Barça Sports Nutrition Conference

Ingredients
190 g dark chocolate, 60 g butter, 150 g condensed skim milk, 40 g leucine
powder, 200 g almond nougat, 8 g Maldon salt.

Method
Melt the chocolate and butter together.
Add the condensed milk and mix until even.
Add the leucine powder, mixing well. Rou-
ghly chop the nougat and add to the mixture.
Freeze until the mixture becomes thick. Form
balls weighing about 25 g and garnish with a
pinch of Maldon salt.

Key info
Two pieces have approximately 3 g of leucine

(shredded coconut, pure cocoa powder, freeze-dried raspberry,

finely chopped citrus zest, Matcha tea, etc.)

23 | High-performance nutritional cuisine

Creatine Bonbons

Ingredients
25 dates, 20 hazelnuts, 120 g crunchy peanut butter (100%),
20 g pure cocoa powder, 30 g creatine.

Method
Chop and blend all the ingredients together
in a food processor. Form bonbons weighing
approximately 40 g and refrigerate.

Key info
A single bonbon has 3 g of creatine

24 | II Barça Sports Nutrition Conference

Carrot and
Sweet Potato Cake

Ingredients
2 eggs, 150 ml extra-virgin olive oil (or sunflower oil), 150 g brown sugar,
150 g grated carrot, 75 g grated sweet potato, 200 g flour, 1 1/2 tsp baking
soda, 100 g walnuts, 100 g Sultana raisins, orange/lemon zest,
3 tsp cinnamon powder, a dash of nutmeg.

Method
Preheat oven to 175 °C. Beat the eggs, sugar
and oil together for several minutes. Mix in
the flour, baking soda, nutmeg and cinnamon.
Add the orange zest, grated carrot and sweet
potato, raisins and chopped nuts. Mix well.
Pour the batter into a greased and floured
pan. Bake for 5 minutes. Then, lower the tem-
perature to approximately 160° C and bake
for an additional 35-45 minutes or until done.

Key info
Healthy snack
Healthy fats and carotene

28 | II Barça Sports Nutrition Conference

Sleepy Time
Leche Merengada

Ingredients for 6 servings

200 ml lactose-free milk, 1 cinnamon stick, 1/4 lemon peel,
1 tsp agave or maple syrup, 20 g casein powder, cinnamon powder.

Method
Bring the milk, lemon peel and cinnamon stick Remove the lemon peel and cinnamon stick.
to a boil in a pot. Remove from the heat, co- Mix in the casein and syrup. Let cool and ser-
ver and let the mixture infuse for 20 minutes. ve with cinnamon powder sprinkled on top.

Key info
One glass (approximately 200 ml) has 20 g of casein

29 | High-performance nutritional cuisine

Nut Tempura

Ingredients
50 g pistachios, 50 g hazelnuts, 100 g almonds, 50 g walnuts, 50 g cashews,
150 g gram flour, very cold water, extra-virgin olive oil for frying, salt, spices:
oregano, pepper, cayenne pepper (optional).

Method
Mix the gram flour and cold water to form a
thick but smooth batter. Roughly chop the
nuts and stir into the batter. Salt and season
to taste. Refrigerate for 1 hour.
Fry spoonfuls of the batter in abundant oil
over high heat. Make sure the oil doesn’t
burn. Remove from the oil and let dry on a
paper towel.

Key info
Alternatively, you can bake at 170° C

30 | II Barça Sports Nutrition Conference

Curry Sauce with Coconut
Milk, Cashews and Turmeric

Ingredients
1 cup raw cashews, 1 tsp extra-virgin olive oil, 1 onion, 250 ml coconut milk,
2 tsp turmeric, chopped parsley, curry to taste, salt and pepper.

Method
Soak the cashews in water for 20 minutes.
Chop the onion and sauté in olive oil.
Meanwhile, grind the cashews in a mortar.
Add the ground cashews and coconut milk
to the sautéed onion. Cook for 10 minutes.
Add the turmeric, pepper, curry and chopped
parsley and cook over low heat for a few
more minutes.

Key info
Healthy sauce
This is a healthy sauce that goes well with protein,
as well as quinoa, pasta, rice, etc.

33 | High-performance nutritional cuisine

Segura’s Panellets

Ingredients
200 g of ground almonds, 20 drops liquid Stevia,
200 ml oat milk, 8 g gelatine leaves, toasted ground almond.

Method
Soak the gelatine in cold water until hydrated.
Heat a small amount of the oat milk on the
stove and add the strained gelatine, letting
it dissolve completely. Add the Stevia and
ground almonds. Mix well.
Once cool, pour into moulds or shape into
balls. Coat in toasted ground almonds.

Key info
Can be eaten during exercise
Reinventing a traditional Catalan recipe to honor Doctor Segura’s legacy

34 | II Barça Sports Nutrition Conference

Beetroot, Watermelon
and Strawberry Gazpacho

Ingredients for 4 servings

200 g ripe tomatoes, 30 g red peppers, 40 g cucumbers, 150 g seedless
watermelon, 120 g cooked beetroot, 80 g strawberries or raspberries,
1/4 garlic clove (optional), 30 g spring onions, 1 slice of bread,
4 tsp extra-virgin olive oil, 2 tsp vinegar, 1 glass cold water, salt.

Method
Peel the cucumbers, watermelon and onions. Blend all the ingredients together. Mix in the
Soak the bread in the vinegar and some of remaining cold water. Add salt and vinegar
the water. to taste.

Key info
Refreshing and hydrating Mediterranean-style recipe
Source of nitrates and antioxidants:
lycopene, citrulline, vitamin C and anthocyanidins

38 | II Barça Sports Nutrition Conference

Coconut and Avocado
Sorbet with Lime

Ingredients for 2 servings

1 ripe avocado, 1 lime, 50 g fresh or dry shredded coconut,
2-3 tsp agave or maple syrup.

Method
Finely slice the avocado and drizzle thorou-
ghly with lime juice. Sprinkle the lime zest and
shredded coconut on top. Freeze for 24 hours.
Prepare a syrup (by cooking equal parts
sugar and water for 5 minutes) or use agave
or maple syrup.
Blend the frozen avocado, lime zest, coconut
and syrup together. Freeze the sorbet for
several minutes if necessary.

Key info
Healthy and refreshing snack or dessert

39 | High-performance nutritional cuisine

Ingredients

25 g butter, 25 g coconut oil, 25 g coconut flour, melting chocolate.

Method
Melt the butter and coconut oil together. Melt the chocolate. Dip the frozen pieces
into the chocolate and cool quickly.
coconut flour. Mix well. Pour into 5 small,
round moulds and freeze.

Key info

Quick and easy to eat

41 | High-performance nutritional cuisine

Pickle Snack

Ingredients for 12 servings

35 g sherry vinegar, 20 g cream of Balsamic vinegar, 20 g gelatine,
20 g tomato paste, 2 gherkins (small cucumbers pickled in vinegar),
2 tsp capers, 8 pitted green olives, 1 tsp extra-virgin olive oil, 4 g salt,
50 ml mineral water.

Method
Soak the gelatine in cold water until hydra-
ted. Finely chop the gherkins, olives and ca-
pers. Set aside. Strain the gelatine and then
heat until melted.
In a bowl, mix the vinegars, tomato paste,
salt and water together. Add the liquid gela-
tine, chopped ingredients and olive oil. Pour
into moulds and refrigerate.

Key info
Easy-to-eat snack to avoid muscle cramps

42 | II Barça Sports Nutrition Conference

Mini Seeded Rolls

Ingredients for 10 servings

50 g almond powder, 20 g seed flour (flax, chia, sesame, etc.), 25 g psyllium,
1 tsp baking powder (4 g), 1/2 tsp apple cider vinegar (5 g), 125 ml water,
2 egg whites, sesame and poppy seeds to garnish.

Method
Grind the seeds to make flour. Mix the al-
Form balls and sprinkle with sesame
monds and psyllium into the ground seeds.
and poppy seeds. Bake for approximately
Heat the water and then add to the mix.
50 minutes at 160° C.
Add the egg whites and knead the dough.

Key info
Can be used in sweet or savoury dishes

45 | High-performance nutritional cuisine

Watermelon Jellies

Ingredients for 10 servings

1.2 kg watermelon, 250 ml liquid collagen, 40 g unflavoured collagen powder,
35 g gelatine leaves, 20 g sugar, 15 g acerola cherry powder, 2 g vitamin C.

Method
Blend the watermelon pulp to create 1 litre
of juice. In a separate bowl, mix together the
collagen powder, vitamin C, sugar and acero-
la cherry powder. Blend this mixture into the
watermelon juice.
Soak the gelatine leaves in cold water until
hydrated. Gently heat the liquid collagen.
Strain the hydrated gelatine and add to the
liquid collagen. Mix well until the gelatine
has dissolved.
Add this mixture to the watermelon juice.
Pour into a tray and refrigerate for 6 hours.
Cut the gelatine into servings.

Key info
One serving weighing approximately 130 g has 15 g of collagen

46 | II Barça Sports Nutrition Conference

Coconut Berry Tapioca
and Glutamine Cup

Ingredients for 10 servings

1 l coconut water, 100 ml coconut milk, 70 g tapioca, 110 g maple syrup,
50 g glutamine powder, 1 fresh vanilla pod, fresh red berries to garnish.

Method
Heat the coconut milk and water together Remove the vanilla pod and add the syrup
with the vanilla pod (previously cut in half and glutamine. Mix well and pour into 10
lengthwise). Sprinkle the tapioca into the small cups. Garnish with berries.
mixture and cook for 15 to 20 minutes over
low heat, stirring constantly.

Key info
One 150 ml glass has about 5 g of glutamine

49 | High-performance nutritional cuisine

Curcumin Recovery
Smoothie

Ingredients
500 ml coconut water, 500 g carrots, 250 ml orange juice,
2.5 g curcumin phytosome, 10 g fresh ginger, 5 g fresh turmeric,
lemon juice and sugar (optional).

Method
Peel the carrots, ginger and fresh turmeric.
Liquefy them all. Mix in the coconut water
and orange juice. Add the curcumin and mix
well. Add lemon juice and sugar to taste.
Serve very cold.

Key info
A 200 ml glass has 500 mg of curcumin
The perfect anti-inflammatory recovery smoothie

52 | II Barça Sports Nutrition Conference

Gatorade Caipirinha
Mocktail

Ingredients
1 Citrus Gatorade (750 ml), 30 g non-alcoholic caipirinha mixer,
60 g coconut sugar, 3 limes, 2 Granny Smith apples, crushed ice.

Method
Wash the fruit. Cut the limes into 24 pieces Fill glasses with the ice and fruit pieces.
each and the apples into even cubes. Stir Then fill with the caipirinha.
together the caipirinha mixer, citrus Gatorade
and coconut sugar.

Key info
Healthy, refreshing and tasty mocktail

53 | High-performance nutritional cuisine

Solid Ginger Shot

Ingredients
50 ml lemon juice, 50 ml lime juice, 45 g fresh ginger, 4 g dried ginger powder,
50 ml water, 50 g unflavoured gelatine leaves, 30 g maple syrup.

Method
Liquefy the fresh ginger. Soak the gelatine
in cold water until completely hydrated. Mix
the juices with the fresh ginger juice, maple
syrup and the optional flavour, if desired.
Heat the gelatine until melted and add to the
juices. Mix until completely absorbed. Pour
into 30 g moulds and chill.

Key info
Each serving has 2 g of ginger
Flavour with 1 g Matcha tea or 1 g cinnamon powder

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Coconut Pancakes
with Red Berries

Ingredients
1 whole egg, 2 egg whites, 75 g natural or soy yoghurt,
30 g shredded coconut, 30 g ground almonds,
15 g dried cranberries, pinch of salt, 1 tsp yeast, coconut oil.

Method
Blend the coconut and cranberries together Grease a small pan with coconut oil and heat.
to create flour. Pour a spoonful of the batter into the pan to
form small pancakes.
In a separate bowl, beat the egg and egg
whites together with the yoghurt. Add the
coconut flour, almonds, yeast and salt. Mix
until the batter is even.

Key info
For sweet or savoury breakfasts and/or snacks

57 | High-performance nutritional cuisine

Fodmap Granola Bar

Ingredients

15 g pumpkin seeds, 15 g sesame seeds, 10 g dried coconut flakes,

50 g dried fruit mix (pineapple, papaya and banana), 50 g coconut oil,
25 g maple syrup, 25 g coconut sugar.

Method
Finely chop the dried fruit mix and set aside. Keep the heat low and work the ingredients
Gently heat the coconut oil in a pan. Slowly together to create an even mixture. Form
add the remaining ingredients. bars. Bake at 150° C for 45 minutes. Let cool.

Key info
Easy to digest
Healthy snack

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Pumpkin Caramel

Ingredients for 24 servings

250 g pumpkin, 100 g ground almonds, 100 g condensed milk,
50 g coconut oil, 50 g clarified butter, 100 g sugar, 16 g unflavoured
gelatine leaves, juice of 3 mandarins, zest from 1 mandarin.

Method
Soak the gelatine in cold water until comple- Strain the gelatine and then heat until
tely hydrated. melted. Add to the purée. Mix well, until the
gelatine has completely dissolved. Pour into
Cut the pumpkin into cubes and microwa-
30 g square silicone moulds and refrigerate.
ve at 800 W for 4 minutes. Purée the warm
pumpkin. Add the butter and coconut oil. Mix
well into the purée. Add the condensed milk,
sugar, mandarin juice and zest and almond
flour. Set aside.

Key info
Sports candy

61 | High-performance nutritional cuisine

Savoury Nougat

Ingredients
150 g low-fat cream cheese, 30 g butter, 40 g Parmesan cheese,
50 g almonds, 50 g walnuts, 10 g pistachios, 15 g toasted pine nuts,
10 g gelatine leaves.

Method
Soak the gelatine in cold water until com- Pour into a mould and refrigerate. Once solid,
pletely hydrated. Strain and then melt the remove and cut into portions for serving.
gelatine over low heat.
Melt the butter. Add the Parmesan and cream
cheese. Mix all the ingredients together in a
blender. Add the chopped nuts.

Key info
Healthy snack

62 | II Barça Sports Nutrition Conference

Discover and learn more about
the latest trends in sports nutrition at:
https://barcainnovationhub.com
https://www.gssiweb.org

Dipòsit legal: DL B 23044-2019

This recipe book and its content is copyright of FC Barcelona.

© FC Barcelona 2019. All rights reserved.

The Gatorade Sports Science Institute is a division of

PepsiCo, Inc. The views expressed in this book are those
of the authors and do not necessarily reflect the position
or policy of PepsiCo Inc.