Sports Nutrition Part 3: Fuel Up

Consuming meals properly and within the appropriate time frame can decrease workout recovery time and increase muscle growth.  This post explores pre and post workout meals.

Pre Exercise.  For the casual exerciser, keep your diet practical.  I suggest eating a square meal about 4 hours before your workout.  Avoid meals that are high in fat (whole dairy products, nuts, and fried or processed foods) and fiber (fiber bars, beans, and legumes).  Exercisers should also avoid foods that are not typical to their diets as the body may not digest them well.  The goal is to keep the digestive system moving quickly to avoid gastrointestinal stress.  The ability to break down food quickly is important to nutrient absorption.

About 30 minutes before physical activity, carbs should be eaten for quick energy.  It is best if the carbs are fast digesting.  Most fruit will fall under this category.

Post Exercise.  Refueling the body is vital to the recovery process.  After exercise, your body’s cells soak up the nutrients like a sponges.  Post exercise meals should be consumed in a 4:1 ratio of carbohydrates to protein.  Don’t worry!  I made it easy for you.  Below, I listed a few snacks that fit this mold.  Meals should be consumed within 30 minutes after your workout.

1/2 whole wheat bread peanut butter sandwich

1 – 80z  glass of low-fat milk (endurance athletes drink low-fat chocolate milk)

Smoothie with low-fat milk and fruit

Remember, consistency is key.  It is important it is good to eat a well-balanced diet full of fruits, vegetables, grains, healthy fats, and proteins to prevent deterioration of the muscles.

Tawnie Goodwin

Sources:  

American Dietetic Association. (2009, January 1). Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine from the Academy: Nutrition and Athletic Performance. Retrieved March 12, 2014, from http://www.eatright.org/About/Content.aspx?id=8365

Blatner, D. (2012, December 1). Play Ball! Tips for the Weekend Baseball Warrior. from the Academy. Retrieved March 12, 2014, from http://www.eatright.org/Public/content.aspx?id=6442463944

Mayo Clinic. (2014, February 12). Dehydration. Retrieved March 12, 2014, from http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056

Quinn, E. (2014, January 1). How Much Water Should You Drink Proper Hydration During Exercise?. About.com Sports Medicine. Retrieved March 12, 2014, from http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

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My Food Wizards Graduated!

The amazing students at Maryetta Elementary School graduated last week after being inducted into The Food Wizard’s Club (https://nutritionbytawnie.com/2014/04/04/food-wizards-club/).  The below picture is one of four graduating classes.  I am so proud of them all!

Food Wizards

Wednesday with Words

NSU Graduate

 

I know it is hard to see, but the two specks on the stage are Steve Turner, the president of Northeastern State University, and I.  I made a commitment to better myself and to further my vision.  I am honored to represent my fellow students as a Hall of Fame inductee and as an Academic Achievement Award recipient!  I cannot wait to see what comes next!

Tawnie Goodwin

Cucumber Mint Milkshake

Cucumber Mint Milkshake

 

This is one of my new favorite things.  The recipe is low in carbs and high in nutrients, protein, and flavor.  It is super easy to make.  Throw it together and blend.

Recipe:

1 cup ice

2 mint leaves

1/4 large cucumber

1 cup spinach

1 scoop vanilla whey protein

1 cup 30 calorie almond milk or skim milk–the whey protein adds substance

1 squeeze of a lemon (about 1/2 to 1 tsp)

1/4 T ground cinnamon (velvet finish)

1/8 tsp ground ginger

1 packet truvia or a stevia leaf (optional)

Your going to love it!

Tawnie Goodwin