Recovery
Balance for recovery
Protein and nutrient-dense carbohydrates in balance, with a range of foods providing antioxidants, omega-3 and vitamin D across the selection.
Nutro Sport Guide · Rafa Barleze
Real food for people who train. With a method.
58 Brazilian recipes organized around what training calls for — Recovery, Adaptation and Refuel — with exact weights, step-by-step preparation and nutrients per serving.
I want the Nutro Sport Guide →US$ 19 · one-time payment · 15-day refund guarantee
Educational material. Results vary from person to person.
58recipes
3cycles
5meals
175pages + Technical Companion
From strategy to the plate
Knowing what to eat is one part. Being able to prepare it is another.
Does the rice need to be cooked? Which ingredient goes in first? How much salt goes in the batch?
The Nutro Sport Guide brings ingredient states and weights, sequence, heat, timing and visual cues together in each recipe. So you can organize your countertop and follow the preparation clearly.
The method on the plate
Three cycles. A repertoire to consult.
Choose by the time of day and the cycle. Read the whole recipe, check the bases and allow enough preparation time.
Adaptation
More fat. Less carbohydrate.
Protein sources with more lipids of an appropriate profile and smaller portions of slower carbohydrates. Cooking fats are used in the stated quantities.
Refuel
A greater share of carbohydrate
Lean protein, more carbohydrate and less fat and fiber in the relative composition of the plate. White rice and tapioca have a place when training calls for less fiber.
Two recipes from the edition
See how the recipe comes to your kitchen
Check the ingredients, sequence and precautions in the two samples.
Adaptation
Savory ricotta and oat pancakes
1 culinary serving · complete batch
18–20 minutes
373.43kcal
26.87 gProtein
17.74 gAvailable carbohydrate
20.24 gFat
2.94 gFibre
Per serving · estimate
Batch ingredients
- Raw eggs without shells: 100 g (2 medium).
- Fresh ricotta: 80 g (about ⅓ Brazilian cup), mashed.
- Dry fine rolled oats: 20 g (2 level tablespoons).
- Raw tomato: 80 g (½ large), sliced.
- Olive oil: 3 g (¾ teaspoon).
- Additional salt for the batch: 1.5 g. Use 1.5 g for the batter.
- Chopped spring onion: 5 g (1 heaped tablespoon).
Method
- Mix the eggs, ricotta, oats, spring onion and 1.5 g of salt with a fork for 1 min. Rest for 5 min, until the batter thickens and falls in portions rather than running like water.
- Heat the olive oil in a non-stick frying pan over medium-low heat. Make 4 discs, 8–9 cm across. Cover for 3–4 min, until the edges are firm and the base golden; turn with a wide spatula and cook for another 2–3 min, until the batter is firm and dry in the center, with no raw or liquid parts.
- Rest on the plate for 1 min, until the structure sets. Serve with the fresh tomato, which adds acidity without softening the batter in the pan.
Allergensegg; milk and dairy products, with lactose according to the label; oats: check gluten and cross-contact.
StorageUp to 48 h, below 4 °C. Divide into shallow containers and cool promptly; no more than 2 h out of refrigeration, or 1 h above 32 °C. Keep the tomato separate and cold, adding it only when serving. Reheat the pancakes until they reach 74 °C in the center, once only. Keep raw food separate from ready-to-eat food and use clean utensils.
Refuel
Smooth banana, skim milk and milk whey protein shake
1 culinary serving · complete batch
5 minutes, no cooking
307.05kcal
25.85 gProtein
46.87 gAvailable carbohydrate
2.18 gFat
3.11 gFibre
Per serving · estimate
Batch ingredients
- Peeled ripe banana: 160 g (about 1 large + ¼ of another; weigh).
- Cold pasteurized skim milk: 220 ml (1 Brazilian cup + 1 tablespoon + 1 teaspoon).
- Unflavored whey protein concentrate or isolate, without sweetener: 20 g (weigh).
- Salt: 0.2 g in the 1-serving batch (measured pinch).
Method
- Put the cold milk, 160 g of ripe banana and the 0.2 g pinch of salt in a clean blender. Blend for 20–30 s until no pieces remain, keeping the mixture cold.
- Add the milk whey protein and pulse for another 10–15 s, just to combine; do not blend for several minutes and create lots of foam.
- Serve immediately. The texture should be thick but fluid, with no lumps; if the volume is not comfortable as an evening snack, this is not the right option for that person.
Allergensmilk and dairy products; lactose according to the label. Check the labels of all ingredients too.
Storageblend with cold milk and consume immediately. Do not keep leftovers from the glass. Keep the milk and other perishable ingredients below 4 °C until preparation.
The complete set
To cook. Consult. Make notes.
This purchase includes English-language materials only: three PDFs on day 0 and a separate bonus on day 8.
01 · Recipe Book · A4 PDF · 175 pages
01 — Recipe Book
Start with this book: 58 recipes, 4 options per meal in each cycle. Ingredients, preparation, per-serving scorecard, batch salt, storage, prep bases and indexes.
Same book · optional download
02 — Compact Edition (Same Book)
The same 175 pages in a smaller file. An optional alternative to file 01, with no extra content.
A4 PDF · 201 pages · complementary reference
03 — Technical Companion
Notes for each recipe, calculation assumptions, glossary, method notes and references for a closer look.
Day 0 · complete main set
After payment confirmation, the book, compact version and Technical Companion are delivered in full through the Hotmart members area.
Delivery through the Hotmart members area; the file is personalized with the buyer’s details.
This purchase includes the English set: a 175-page recipe book, a compact copy of the same 175-page book and a 201-page Technical Companion. Portuguese and Spanish are separate products.
Who is behind the Guide
Rafa Barleze
Sports nutritionist · CRN-8 15152 (Brazil)
He worked for eight years in science, health and performance departments in Brazilian football: Internacional, Athletico Paranaense and Grêmio.
He now leads nutrition at Volt Sport Science in London and teaches at CBF Academy. He has also spoken at Barça Sports Science Week.
He brings one concern from that career into the kitchen: presenting the sequence, weights and precautions that help a strategy reach the plate.
Transparency
Educational material for adults aged 18 or over. It does not replace a consultation, diagnosis, treatment or individual eating plan. Quantities, timings and cycles require individualization. Pregnant people, under-18s and people receiving treatment for clinical conditions should seek professional advice. Allergies and intolerances require checking ingredients, labels and cross-contact.
Nutrients are ingredient-based estimates, not laboratory analyses. Household measures are approximate; changing the product, quantity or preparation can change the values. Culinary servings are not automatic equivalents or a universal recommendation to use supplements.
AI assisted the drafting and organization of the text, under the review of the responsible nutritionist. Recipe images and illustrations are AI-generated, not records of tests or a way to measure portions. The author’s portrait is a real photograph. The recipes underwent technical curation; real kitchen tests are still pending for this edition. Taste, texture, timing, yield and storage have not been confirmed by those tests.
The Guide does not provide anti-doping certification or guarantee physical, health or sporting results. Follow the written food-safety instructions and share your cooking experience with your nutritionist.
Nutro Sport Guide
Bring the complete repertoire into your kitchen.
- English only: Recipe Book + optional Compact Edition of the same book + Technical Companion
- 18-page bonus in English — emailed with protected access eight full days (192 hours) after payment approval.
You have a 15-day full refund guarantee from purchase. Request your refund through Hotmart within that period. Opening or downloading the files does not remove the guarantee, and the bonus schedule does not restrict it. Your statutory consumer rights remain unaffected.
Frequently asked questions
How are there 58 recipes with four options per meal and cycle?
There are five meals and three cycles, with four options for each combination. The map has 60 places: one recipe appears in three of them, in different contexts, accounting for two repetitions. The total is 58 recipes. Bases and supporting preparations do not increase that count.
Does the Technical Companion cost extra?
No. It is included in the same price. Each volume is downloaded separately, and cross-references between volumes are written directions.
Does the compact version have different content?
It is the same book in a smaller file, with the same 175 pages. Choose whichever version you prefer.
Can I read it on my phone?
The PDFs use A4 pages. On a phone, you may need to zoom in and move around the page; the text does not reflow like an app. View the samples to assess readability. A tablet or computer may be more comfortable for some pages.
Do I need special equipment?
Read the equipment and bases for each recipe before choosing. Preparation may require a stove, frying pan, oven or blender, depending on the recipe. Choose according to your kitchen and the recipe’s list.
What does the purchase include?
English-language materials only: start with 01 — Recipe Book. 02 is an optional smaller copy of the same book, with no extra content; 03 is the Technical Companion for complementary reference. All three PDFs are released in full through Hotmart on day 0 after payment approval. Bonus 04, with 18 pages in English, is emailed separately with protected access after 192 hours.
How do I receive the materials?
The main English set is available through Hotmart on day 0 after payment approval. The English bonus arrives separately by email with protected access eight full days (192 hours) after payment approval. Use a valid email at checkout and check your spam folder too. For help, contact suporte@rafabarleze.com.
Do I have to wait eight days to receive the complete book?
No. The main book, compact version and Technical Companion are delivered in full on day 0 after payment approval. Only the separate bonus is emailed on day 8 after payment approval.
Does the bonus affect the 15-day guarantee?
No. The future bonus release does not change or restrict the 15-day refund guarantee. Opening or downloading the main set does not remove this refund guarantee.
From the next choice to the next preparation
Start with a recipe that fits your day.
View the samples, check the format and choose how to bring this repertoire into your kitchen.
I want the Nutro Sport Guide →