Fluids – Simply Nutricising

The 3 R’s of Recovery Nutrition

REPEAT after me....... REFUEL REBUILD REPLENISH REFUEL REBUILD REPLENISH REFUEL REBUILD REPLENISH Repeat after every workout by eating and/or drinking the 3 R's within 30 minutes of exercise. Take a moment to reflect and analyze what you are doing after workouts & then you can figure out how you can improve your post-workout nutrition. What does is RECOVERY mean to you? What do you eat for recovery and why do you eat those specific foods? Now, lets breakdown the 3 R’s of recovery! 1) REFUEL with Carbohydrates: After 45-60 minutes of physical activity, you have depleted your body's carbohydrates stores in your muscles (aka your energy source). It is time to fill up [...]

MyPlate for Athletes

Athletes need to make adjustments to their daily intake based on their training schedules. These adjustments may occur daily, weekly, monthly, and yearly. It is important to know what to eat on a hard training day compared to an easy training day. The main game changer is the amount of carbohydrates consumed at meals. Carbohydrates are an athlete's main source of energy, an athlete's fuel! What foods are carbohydrates? Grains: breads/bagels/english muffins/wraps, pastas, rice, quinoa, oats/oatmeal, cereal, pretzels, and crackers Starchy vegetables: white potatoes, sweet potato, corn, and peas Fruit: whole fruit, fruit cups, applesauce, dried fruit, and 100% fruit juice Beans: [...]