NUTRITION NEWSLETTER IN THIS NEWSLETTER: Maximize

Transcript:NUTRITION NEWSLETTER IN THIS NEWSLETTER: Maximize:
NUTRITION NEWSLETTER IN THIS NEWSLETTER: Maximize Your Efforts Hydration Checklist Recipe of the Month EDITION #32 - OCTOBER 2018 from Amanda Gilles, Performance Dietitian MAXIMIZE YOUR EFFORTS PRE-DURING-POST WORKOUT NUTRITION Refuel: carbohydrates are the main fuel source for athletes. Post workout the glycogen/energy (carbohydrate) stores in your muscles are depleted. Consuming carbohydrate rich foods, refuels muscles, reduces elevated cortisol levels, and supports muscle maintenance. Healthy complex carbohydrate sources include: sweet potatoes, fruit, brown rice, whole wheat bread, oatmeal…etc. Protein: During a workout your muscles experience micro traumas – this stressor helps muscles to adapt and grow, and is necessary for becoming a competitive athlete. However we need to provide the building blocks (protein rich foods) for muscles to rebuild and repair. Excellent sources of protein include: Greek Yogurt, Cottage Cheese, Fish, Tofu, Lentils, Edamame, NSF certified protein powder. Post-workout snack ideas: Recovery shake with fruit and protein powder Greek yogurt with fruit and/or granola Peanut butter & banana sandwich Chocolate Milk * * only utilize chocolate milk post workout when your body needs additional carbohydrates to recover. The rest of the day drink water, to avoid unnecessary sugar. Rehydrate: See next page for hydration tips! One – two hours after workout, continue the recovery process with a balanced meal that includes carbohydrates, protein, healthy fats and vegetables. Some examples include: Chicken breast with brown rice and spinach salad (with olive oil dressing) Salmon with quinoa and grilled asparagus To truly maximize your workout potential, you need to ensure that you are fueled up, hydrated and ready to perform at your best. To do so, incorporate the following nutrition strategies around your workouts: PRE-WORKOUT NUTRITION STRATEGIES Fuel up with a performance snack containing complex carbs and protein 30 – 60 minutes before your workout to top off your energy stores to help you workout harder, longer, and at a greater intensity. (Avoid exercising on an empty stomach!) Try these snack combos: Greek yogurt with nuts & berries Whole grain cereal with low-fat milk Handful of trail mix ½ peanut butter sandwich on whole wheat bread Fruit smoothie with Greek yogurt Homemade energy bar (see recipe on back) DURING-WORKOUT NUTRITION STRATEGIES During a workout, the main goal is to delay fatigue, this can be done through adequate hydration, and for longer endurance workouts, by adding a carbohydrate based fuel source. Maintain Hydration Status If working out <60-75 minutes add fuel source during