protein – Simply Nutricising

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The 3 R’s of Recovery Nutrition

athletes, Carbohydrates, Electrolytes, Fluids, Grab-N-Go, Meal Plan, Post-workout snacks, Protein, Rebuild, Recovery, Refuel, Replenish, snacks

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 [...]

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Satisfying Snacks

athletes, Carbohydrates, Fats, Food Groups, Fruit, Protein, snacks

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 [...]

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MyPlate for Athletes

athletes, Carbohydrates, Fats, Fluids, Food Groups, Fruit, MyPlate, MyPlate for Athletes, nutrient dense, Nutrients, Oils, Protein, Training, Vegetables

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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Dietary Guidelines for Americans, which includes Athletes too!

athletes, dietary guidelines, goals, nutrient dense, variety

Dietary Guidelines for Americans, which includes Athletes too!

"I can eat whatever I want because I burned so many calories during my workout!" I have never heard or said this myself....wrong! I am sure you have heard a teammate, friend, or family member, say a version of this quote, and maybe you said it a few times yourself after a wicked hard workout, but the truth is, you can't eat whatever you want. Yes, athletes need more calories than the average individual to support their daily energy expenditure from exercise, but those extra calories should still come from healthy foods 80-90% of the time. If you want to see improvements in your physical performance [...]