Try one of these suggestions after a practice or game:
• Skim milk or Chocolate milk • Low fat yogurt • Whole wheat bagel or bread with natural peanut butter • Pasta with low fat cheese or lean meat • Cereal with low fat milk • Baked or sweet potato
• Waffles or pancakes with nuts and fruit • Fruit smoothie
• Pretzels
• Sports Drinks (If real food is not readily available or tolerable after exercise)
Hydrate. We often think about drinking fluids during or after exercise but before exercise is a crucial time to make sure you are drinking enough. If you are even two percent dehydrated it will have a negative effect on your performance! Strive for 64- 80 oz of water or other non-caffeinated beverages throughout the day. Make sure to drink 2-3 hours before exercise. By drinking a few hours before a workout you are ensuring that you are hydrated before you start working out. Your cells need time to absorb water into your tissues and muscles. If you chug a big bottle of water right before your workout it doesn’t mean that you are instantly hydrated.
AFTER ExERCISE/PRACTICE OR GAME Window of Opportunity. Re-fueling after a practice and game is the most important thing you can do to perform at your best. After exercise you have a “window of opportunity” when your muscles can easily take in nutrients to help replenish your energy reserves. This “window” is wide open in the first 30-45 minutes after exercise but as time ticks by it slowly closes. Without proper re-fueling you may feel more sore and tired, or sluggish at your next game or practice
Protein. Protein is also important after exercise, especially after strength training. Protein helps build muscle and repair any damage done during exercise. In the end it is more important to get something in as soon as possible after exercise rather than worrying about a specific time window or combination of carbohydrates and protein.
Incorporate these nutrition tips and you’ll be feeling good and performing your best both on and off the field.
kali@evolutionri.com
8
BUILD-YOUR-OWN TRAIL MIX Yields: total yield varies; serving is 1/4 - 1/3 cup
Nuts:
Almonds, Peanuts, Walnuts, Cashews, Pistachios Seeds (shelled):
Sunflower seeds, Pumpkin seeds, Sesame seeds Dried Fruit:
Raisins, Cranberries, Pineapple, Cherries, Blueberries, Strawberries, Dates, Figs, Mangos, Apricots, Coconut
Extras:
Dark chocolate chips, Cheerios (plain), Puffed whole grain cereal
Choose 1-3 ingredients from each of the following categories: nuts, seeds and dried fruits. Choose one ingredient from the “Extras” category. In a large bowl combine 1 cup of each desired ingredient. Mix well. Portion into 1/4 - 1/3 cup servings
in zip lock bags or store in an air tight container.
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