NUTRITION NEWSLETTER IN THIS NEWSLETTER: Maximize
Description: 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:
Related Topics
Download Presentation
"NUTRITION NEWSLETTER IN THIS NEWSLETTER: Maximize" is the property of its rightful owner. Permission is granted to download and print the materials on this website for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Presentation Transcript
slide1. 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!)
Â
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 workout (Gatorade, orange slices, dried fruit..etc)
POST-WORKOUT NUTRITION STRATEGIES
Refuel – Rebuild – Rehydrate
Immediately after finishing a workout, you will want to start the recovery & regeneration process by consuming a snack containing carbohydrates & protein + water/fluid to rehydrate. As intensity and duration of workout increases – so will carbohydrate need.<br>
slide2. DURING WORKOUT:
4-6 gulps every 15 minutes
* If exercising for longer than 60 minutes and/or in a hot humid environment – consider adding electrolytes.
POST WORKOUT:
for every pound of body weight lost – aim to consume 20-24fl oz. to adequately rehydrate and recover HOMEMADE ENERGY BAR SUPERFOODS FOR SUPERHEROES INGREDIENTS
1 cup old fashioned oats
2/3 cup coconut (optional)
½ cup peanut butter or almond butter
½ cup ground flaxseed
1/3 cup sliced almonds
1/3 cup honey
1 tbsp. chia seeds
1 tsp. vanilla extract
1 scoop protein powder (optional)
DIRECTIONS
1. Add all ingredients to a medium-sized bowl
2.Stir all ingredients together until thoroughly mixed
3. Pour mixture into 8x8 pan
4. Press down until flattened
5. Cover with plastic wrap and place in fridge for 30 minutes
6. Cut into bars and individually wrap for a fast and easy snack! Being well-hydrated helps your muscles work efficiently, promotes mental clarity, and delays fatigue during workouts!
Benefits of hydration:
Increased speed
Increased strength
Increased agility
Improved focus and concentration
Reduced risk of injury
Prioritize water as your #1 option for optimizing hydration and for overall health. High calorie/sugary beverages often contain empty calories, and can easily lead to unwanted weight gain. DAILY GOAL:
Aim for half your body weight in fl. oz. of water. Example: 140lb athlete = 70fl oz. of water.
60 MINUTES PRE WORKOUT:
12-20 fl. oz. of water
95% of your fluid intake is coming from water! HYDRATION CHECKLIST This energy bar is jam-packed with nutrient dense ingredients to fuel your workouts, while nourishing your body. Plus they only take about 15 minutes to make! Try as a pre or post workout snack!<br>
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!)
Â
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 workout (Gatorade, orange slices, dried fruit..etc)
POST-WORKOUT NUTRITION STRATEGIES
Refuel – Rebuild – Rehydrate
Immediately after finishing a workout, you will want to start the recovery & regeneration process by consuming a snack containing carbohydrates & protein + water/fluid to rehydrate. As intensity and duration of workout increases – so will carbohydrate need.<br>
slide2. DURING WORKOUT:
4-6 gulps every 15 minutes
* If exercising for longer than 60 minutes and/or in a hot humid environment – consider adding electrolytes.
POST WORKOUT:
for every pound of body weight lost – aim to consume 20-24fl oz. to adequately rehydrate and recover HOMEMADE ENERGY BAR SUPERFOODS FOR SUPERHEROES INGREDIENTS
1 cup old fashioned oats
2/3 cup coconut (optional)
½ cup peanut butter or almond butter
½ cup ground flaxseed
1/3 cup sliced almonds
1/3 cup honey
1 tbsp. chia seeds
1 tsp. vanilla extract
1 scoop protein powder (optional)
DIRECTIONS
1. Add all ingredients to a medium-sized bowl
2.Stir all ingredients together until thoroughly mixed
3. Pour mixture into 8x8 pan
4. Press down until flattened
5. Cover with plastic wrap and place in fridge for 30 minutes
6. Cut into bars and individually wrap for a fast and easy snack! Being well-hydrated helps your muscles work efficiently, promotes mental clarity, and delays fatigue during workouts!
Benefits of hydration:
Increased speed
Increased strength
Increased agility
Improved focus and concentration
Reduced risk of injury
Prioritize water as your #1 option for optimizing hydration and for overall health. High calorie/sugary beverages often contain empty calories, and can easily lead to unwanted weight gain. DAILY GOAL:
Aim for half your body weight in fl. oz. of water. Example: 140lb athlete = 70fl oz. of water.
60 MINUTES PRE WORKOUT:
12-20 fl. oz. of water
95% of your fluid intake is coming from water! HYDRATION CHECKLIST This energy bar is jam-packed with nutrient dense ingredients to fuel your workouts, while nourishing your body. Plus they only take about 15 minutes to make! Try as a pre or post workout snack!<br>