Carbohydrates

/Tag:Carbohydrates

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 [...]

Build a Sweet Potato Bowl

Sweet potatoes are a nutrient dense starchy vegetable providing an excellent source of carbohydrate at meals along with rich sources of vitamin A, vitamin C, manganese, B vitamins, potassium, and fiber. Sweet potato (with skin) nutrient content per 1 cup: Calories: 180 Fat: 0 g Cholesterol: 0g Total carbohydrate: 37 g Fiber: 7 g Protein: 4 g The sweet potato bowl is a weekly favorite in my household, and lucky me, it is one of the quickest dinners (or lunches) to prepare. If you don't have the sweet potato bowl on your weekly or monthly meal plan, you may want to start! [...]

Spring into Workouts with Homemade Energy Bites

Sometimes you want to change-up your snack by making your own grab-n-go fruit & nut bars or the very popular bite size balls. Since store brought fruit & nut bars (such as Larabars, Kind Bars, Rxbars) contain only whole ingredients that you can find in your local grocery store (or mostly likely in your kitchen) and contain approximately 3-10 ingredients, why not experiment making your own! Luckily, they won't taste bad when the main ingredients are dried fruit and nuts! How bad could they be? Some recipes call for a food processor. You don't need a fancy expensive food processor. I still use the mini cuisnart for [...]

Satisfying Snacks

Snacks are an easy way to help athletes fuel their workouts and keep their bellies satisfied between workouts. When exercise volume and intensity increase, athletes are going to feel more hungry because they are burning more calories. Fueling the body during these peak training periods can seem like another job. Athletes need to plan ahead and be prepared to have snacks available and easily accessible to prevent not eating anything at all or buying an unhealthy option. Depending on an athlete's schedule between practice and work/classes, snacks can be as small as 100-200 calories to hold them over until a meal OR snacks [...]

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: [...]

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