Tuesday, August 14, 2012
5 Best Carbs for athletes
Carbohydrates yield the quickest energy
production in the body. However, choosing the best food sources can be a
challenge. Athletes need to consume more carbs than the average person to
properly fuel and recover.
In addition, active individuals look for foods that help promote overall
health and well-being, to keep them feeling good enough to enjoy their sport.
When it comes to comparing foods, it’s important to look at the total nutrient
composition. For example:
Here is a list of minimally or unprocessed foods that you are able to find in the perimeter of your local grocery store:
Besides keeping your ticker kicking, the magnesium found in oats helps to maintain nerve and muscle function and is involved in over 300 metabolic reactions in the body. One 1/2 cup of dry oats provides 27g of carbs.
- What does this food have to offer?
- What does it contain besides its carbohydrate content?
Here is a list of minimally or unprocessed foods that you are able to find in the perimeter of your local grocery store:
1. Sweet Potatoes
The bright orange color of these root vegetables is a visual cue that they are an abundant source of the high-powered antioxidant, vitamin A. They also are a great source of potassium to help soothe sore muscles and maintain the right amount of fluids in the body. One cup provides 27g of carbs, 4g of which are fiber.
More: Why Are Carbs
Important?
2. Oats
This breakfast staple has been promoted as a “heart-healthy” food due to its high soluble fiber and low saturated fat content, both of which have been shown to reduce LDL (bad) cholesterol and total cholesterol levels.Besides keeping your ticker kicking, the magnesium found in oats helps to maintain nerve and muscle function and is involved in over 300 metabolic reactions in the body. One 1/2 cup of dry oats provides 27g of carbs.
3. Wild Rice
Going a little wild on your rice gives you an edge over the commonly hyped brown rice. Wild rice has the added bang for your calorie buck by providing 6g of protein and double the amount of fiber (3g) for 35 less calories than brown rice per 1 cup serving.4. Banana
This finger-shaped fruit is widely recognized as a source of potassium. While this is true, bananas are also a source of vitamin C and support your immune system. They also contain prebiotics and help maintain healthy bacteria in your gut. Prebiotics help improve the absorption of other nutrients (i.e. calcium) for added bone health benefits.5. Chickpeas
The legume that is used to make hummus is often forgotten as a quality source of carbohydrates. Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.
Eat Like an Olympian
Gold Medal Nutrition: Eat Like an Olympian
A total of 26,640 beds have been booked, 12,180 lunches have been eaten,
5,400 bananas were munched and that was just to get the Olympic torch to London!
To make it to the 2012 Olympics, athletes not only train their bodies and their minds to perfection, they must hone in on their nutrition. They know that what they eat can make a difference in Olympic gold. Training and competing in the Olympics involves a tremendous amount of hard work, dedication and perseverance.
Eating a healthy diet sufficient in nutrients and calories to fuel training is the key component and may just be the deciding factor in that tenth of a second that distinguishes a gold medal from silver. These athletes know firsthand how to eat and drink for optimal performance and recovery.
More: How to Adjust Your Nutrition on Race Day
Starting the day with protein is a good choice. When consuming lean protein in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy; lean and clean breakfast meats; as well as the high protein, whole grains like steel cut oatmeal or quinoa.
More: Are You Eating the Right Breakfast?
More: Top Marathon Recovery Foods
More: 15 Hydration Facts for Athletes
Power food choice: raw almonds
Almonds are the best high fat, anti-inflammatory food! It’s not often nutritionists recommend high-fat foods, but the quality fat found in almonds is super supportive for athletes especially during recovery. One serving of almonds contains six grams of protein, six grams of carbohydrates, and more than 20 flavonoids. These antioxidants prevent free-radical damage resulting from extreme training sessions. Manganese and copper are two minerals found in almonds. Both are needed to maintain the metabolic processes and support stamina. Almonds are also high in magnesium. When an athlete has enough magnesium in their system, their vessels relax, which improves blood and oxygen flow throughout the body.
Ashton Eaton, decathlon
Power food choice: chunk light tuna packed in water
Tuna is an excellent source of protein. Tuna is rich in magnesium, potassium, B vitamins and omega-3 essential fatty acids. By consuming a healthy, lean protein after a strenuous workout recovery time is enhanced.
More: How to Fuel Your Body for Energy
Carli Lloyd, soccer
Power food choice: edamame
Edamame is considered one of the best plant proteins, similar in quality to eggs and cow’s milk. A unique protein in soy called, peptides, is known to provide extreme health benefits, including improved blood pressure, controlled blood sugar and improved immune function, all which are necessary in the world of extreme sport. While soy foods are still linked to controversy, stick with organic, whole food forms. Choose fermented versions like tempeh, fermented tofu, and soy miso which include immune boosting probiotics.
Tamika Catchings, basketball
Power food choice: grilled chicken
Chicken is so versatile! It is a great source of protein. Approximately 67 percent of our daily protein needs are found in just 4 ounces. Skinless chicken breast is an athlete favorite. Athletes are encouraged to eat lower fat options. Athletes are very hard on their bodies, so the lean protein found in chicken breasts may actually help prevent bone loss. Chicken is very rich in B6 and niacin. These B vitamins are necessary in the conversion of proteins, fats, and carbohydrates into usable energy.
More: How Much Protein During a Workout?
Heather O’Reilly, soccer
Power food choice: Greek yogurt
Foods rich in probiotics have been shown to enhance recovery from fatigue and help maintain a healthy immune system. The International Journal of Obesity, recently published information showing that “adding one or two servings of yogurt to your daily diet can help you maximize loss of fat and minimize loss of muscle.” For athletes, dairy may enhance gains in lean mass, strength output, as well as reduction in body fat levels.
Eric Shanteau, swimming
Power food choice: peanut butter
Peanuts, like almonds, are a very good source of monounsaturated fats and antioxidants. Peanuts actually contain high concentrations of polyphenols. Roasting peanuts can actually boost their antioxidant level by as much as 22 percent! Nutrition science has found that those who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts. So for the athlete needing to maintain their weight for competition nuts are a great snack choice for quick, sustained energy.
More: Learn to Snack Strategically
Reese Hoffa, shot put
Power food choice: sprouted-grain breads
Sprouted-grain breads are made from wheat kernels, called wheat berries. The kernels sprout, are ground up and then baked into breads. Because they are made from whole-wheat kernels, sprouted grain breads are a good source of whole grains and fiber. Sprouted-grain breads made from a variety of grains and legumes can provide a complete set of amino acids.
More: 5 Best Carbs for Athletes
A smart nutrition goal for any athlete would be to enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance performance. Never let poor nutrition be a limiting factor.
More: Natural Race Food Alternatives
To make it to the 2012 Olympics, athletes not only train their bodies and their minds to perfection, they must hone in on their nutrition. They know that what they eat can make a difference in Olympic gold. Training and competing in the Olympics involves a tremendous amount of hard work, dedication and perseverance.
Eating a healthy diet sufficient in nutrients and calories to fuel training is the key component and may just be the deciding factor in that tenth of a second that distinguishes a gold medal from silver. These athletes know firsthand how to eat and drink for optimal performance and recovery.
More: How to Adjust Your Nutrition on Race Day
Olympians Eat Breakfast Daily
Olympians consume their first meal approximately 30 minutes after waking up. Our bodies become insulin sensitive after eating breakfast. Insulin sensitivity refers to how well the body responds to the hormone insulin. When you eat most of your calories earlier in the day, the total caloric intake throughout the day actually decreases.Starting the day with protein is a good choice. When consuming lean protein in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy; lean and clean breakfast meats; as well as the high protein, whole grains like steel cut oatmeal or quinoa.
More: Are You Eating the Right Breakfast?
Olympians Eat Organic
Foods which are not organic may be toxic and pose severe health risks to people as well as hinder athletic performance. Avoid the most contaminated fruits and vegetables by purchasing organic versions. “The Dirty Dozen” list of fruits and vegetables was put together by the Environmental Working Group, this list includes apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumber, blueberries and potatoes—some of the most contaminated fruits and vegetables.Olympians Eat Small, Frequent Meals
The Olympic season is considered peak season for athletes. They should fuel often, eating every four hours. By keeping a regular meal schedule athletes can prevent fatigue and reduce injury risk. During competition the most rapid use of fuel, regardless of intensity occurs during the first 20 to 30 minutes. The goal of athlete’s during competition is to provide macronutrients and calories to sustain the activity. Athletes need proper nutrition to prevent glycogen depletion, enhance their immune function, reduce muscle damage, and speed muscle recovery.More: Top Marathon Recovery Foods
Olympians Hydrate Often
When entering competition fully hydrated, chances are athletes will be able to perform better. Fluid requirements vary from person to person, so the best way to stay adequately hydrated is to stick to a schedule. Different from Olympians, most of us only require approximately 11 to 15 cups of water daily, according to the Institute of Medicine. Choose to drink filtered water were many of the dangerous contaminants have been removed.More: 15 Hydration Facts for Athletes
Olympians Love Power Foods
Dara Torres, swimming.Power food choice: raw almonds
Almonds are the best high fat, anti-inflammatory food! It’s not often nutritionists recommend high-fat foods, but the quality fat found in almonds is super supportive for athletes especially during recovery. One serving of almonds contains six grams of protein, six grams of carbohydrates, and more than 20 flavonoids. These antioxidants prevent free-radical damage resulting from extreme training sessions. Manganese and copper are two minerals found in almonds. Both are needed to maintain the metabolic processes and support stamina. Almonds are also high in magnesium. When an athlete has enough magnesium in their system, their vessels relax, which improves blood and oxygen flow throughout the body.
Ashton Eaton, decathlon
Power food choice: chunk light tuna packed in water
Tuna is an excellent source of protein. Tuna is rich in magnesium, potassium, B vitamins and omega-3 essential fatty acids. By consuming a healthy, lean protein after a strenuous workout recovery time is enhanced.
More: How to Fuel Your Body for Energy
Carli Lloyd, soccer
Power food choice: edamame
Edamame is considered one of the best plant proteins, similar in quality to eggs and cow’s milk. A unique protein in soy called, peptides, is known to provide extreme health benefits, including improved blood pressure, controlled blood sugar and improved immune function, all which are necessary in the world of extreme sport. While soy foods are still linked to controversy, stick with organic, whole food forms. Choose fermented versions like tempeh, fermented tofu, and soy miso which include immune boosting probiotics.
Tamika Catchings, basketball
Power food choice: grilled chicken
Chicken is so versatile! It is a great source of protein. Approximately 67 percent of our daily protein needs are found in just 4 ounces. Skinless chicken breast is an athlete favorite. Athletes are encouraged to eat lower fat options. Athletes are very hard on their bodies, so the lean protein found in chicken breasts may actually help prevent bone loss. Chicken is very rich in B6 and niacin. These B vitamins are necessary in the conversion of proteins, fats, and carbohydrates into usable energy.
More: How Much Protein During a Workout?
Heather O’Reilly, soccer
Power food choice: Greek yogurt
Foods rich in probiotics have been shown to enhance recovery from fatigue and help maintain a healthy immune system. The International Journal of Obesity, recently published information showing that “adding one or two servings of yogurt to your daily diet can help you maximize loss of fat and minimize loss of muscle.” For athletes, dairy may enhance gains in lean mass, strength output, as well as reduction in body fat levels.
Eric Shanteau, swimming
Power food choice: peanut butter
Peanuts, like almonds, are a very good source of monounsaturated fats and antioxidants. Peanuts actually contain high concentrations of polyphenols. Roasting peanuts can actually boost their antioxidant level by as much as 22 percent! Nutrition science has found that those who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts. So for the athlete needing to maintain their weight for competition nuts are a great snack choice for quick, sustained energy.
More: Learn to Snack Strategically
Reese Hoffa, shot put
Power food choice: sprouted-grain breads
Sprouted-grain breads are made from wheat kernels, called wheat berries. The kernels sprout, are ground up and then baked into breads. Because they are made from whole-wheat kernels, sprouted grain breads are a good source of whole grains and fiber. Sprouted-grain breads made from a variety of grains and legumes can provide a complete set of amino acids.
More: 5 Best Carbs for Athletes
Sample Olympian Diet
Approximately 60 percent of an athlete's diet should steam from carbohydrates with a mix of vegetables, fruits, whole grains and small amounts of low fat, organic dairy. About 30 percent of an athlete's diet should come from lean proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another 10 percent of an athlete's diet should come from quality fats, olive and canola oils, nuts and nut butters, seeds and avocados.A smart nutrition goal for any athlete would be to enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance performance. Never let poor nutrition be a limiting factor.
More: Natural Race Food Alternatives
12 Fast and Easy Breakfast Ideas
Is breakfast really the most important meal of the day? Should you eat even
if you’re not hungry? What should you
eat?
Whether you want to eat healthier, increase your endurance level, lose weight, or increase your strength, breakfast is an essential component of reaching your goal. Not only is breakfast key, but the types of foods you eat are also important.
The stored energy in your liver, which is converted to useable energy while you’re sleeping, is nearly depleted by morning. If you do not refuel within a few hours of waking, you may feel the effects. Both your brain and body require a constant supply of energy to function properly.
Additionally, individuals who enjoy breakfast also tend to engage in greater physical activity. Making time for breakfast helps you to eat the recommended servings of fruits, vegetables, and whole grains each day which are important for optimizing your health.
Prepare a ½ cup of uncooked old fashioned oats with ½ cup of milk on the stove. Add 1 tablespoon of walnuts or other nuts plus ¼ teaspoon of vanilla extract and ground cinnamon. After it is finished cooking, pour ½ cup of milk over the oatmeal and top with blueberries or raspberries and/or banana slices.
However, you do not have to eat traditional breakfast foods in the morning. Some individuals prefer leftovers from lunch or dinner foods for breakfast. Choose foods you like and build a balanced meal consisting of at least three of the five food groups. Combining different food groups provides your body with sustained energy and helps you get in all of the nutrients your body requires.
1. Ready-to-eat breakfast cereal with fruit. Look for cereals that contain 3 or more grams of fiber per serving and 5 grams or less of sugar per serving.
2. Fruit and hot cereal. Try oatmeal or oat bran.
3. Whole grain toast, English muffin or mini bagel with yogurt and fruit. Try something different on your toast such as low-fat cottage cheese with jam, or nut butter with jam, or Laughing Cow wedges with jam.
4. All-natural Greek yogurt with wheat germ or milled flax seed and fruit.
5. Cottage cheese with berries and sliced banana. Top with cinnamon.
6. Mix up your favorite dry cereal plus dried fruit and nuts. Prepare the mix the night before so you can grab it on your way out the door. For a more complete breakfast enjoy with a glass of milk or all-natural yogurt.
7. Omelet or scrambled eggs prepared with low-fat cheese and vegetables.
8. Breakfast burrito with vegetables served in a whole wheat tortilla shell.
9. Peanut butter and jelly sandwich on whole wheat bread with all-natural yogurt.
10. Whole grain waffle topped with low-fat yogurt, berries and/or sliced banana.
11. Frozen whole grain waffle topped with peanut butter and honey or pure maple syrup.
12. Leftover vegetable pizza or pasta, dinner leftovers, or sandwich with milk.
Now, there are no excuses to miss this extremely important meal of the day with these fast and easy breakfast ideas.
Eat right
and perform better. Find a nutrition
plan for you.
Whether you want to eat healthier, increase your endurance level, lose weight, or increase your strength, breakfast is an essential component of reaching your goal. Not only is breakfast key, but the types of foods you eat are also important.
Why is breakfast important?
After fasting overnight for eight to 12 hours, you need to refuel your body. Your brain requires a constant supply of energy since it does not store energy like your muscles or liver do.The stored energy in your liver, which is converted to useable energy while you’re sleeping, is nearly depleted by morning. If you do not refuel within a few hours of waking, you may feel the effects. Both your brain and body require a constant supply of energy to function properly.
What are the consequences of skipping breakfast?
Research has shown that individuals who skip breakfast often feel tired, irritable, or restless in the morning. On a positive note, breakfast eaters have better attitudes at work or school, display higher productivity and are more capable of handling tasks that rely on memory. Additionally, those who enjoy breakfast usually have more strength and endurance as well as better concentration and problem-solving ability.Does eating breakfast increase your nutrient intake?
Yes. Skipping meals often results in missed nutrients essential for health. Breakfast eaters typically have higher total nutrient intakes than non-breakfast eaters. This is particularly true for women and children. Breakfast can supply a significant amount of vitamin C, calcium, B vitamins and fiber, among other nutrients and antioxidants.Is there a connection between breakfast and learning?
Children and teens who eat breakfast are more likely to attend school and are better prepared to meet the challenges of learning. Breakfast provides the brain fuel for concentration, problem-solving, and muscle coordination (fine-motor skills, such as writing). Children who routinely begin the school day hungry are unable to achieve their learning potential. This pattern may diminish a child’s academic success.Can breakfast enhance health?
Research has shown that individuals who enjoy a nutritious breakfast are more likely to achieve a healthy weight and have a reduced risk for heart disease. Data from the National Heart, Lung, and Blood Institute Growth and Health Study found that consuming breakfast is associated with a greater intake of vitamins, minerals, fiber and carbohydrates, in addition to less total fat, saturated fat, calories, and cholesterol during the day.Additionally, individuals who enjoy breakfast also tend to engage in greater physical activity. Making time for breakfast helps you to eat the recommended servings of fruits, vegetables, and whole grains each day which are important for optimizing your health.
Does it matter what you eat for breakfast?
Yes. Eating mostly sugary foods in the morning can cause your blood sugar and energy levels to rise sharply, and then drop quickly in about an hour. This can result in hunger and the subsequent symptoms of irritability, reduced concentration and memory, fatigue, headache and stomachache. Start your day off right with a well-balanced, low-sugar breakfast consisting of whole grains, lean protein, and heart-healthy fat.Prepare a ½ cup of uncooked old fashioned oats with ½ cup of milk on the stove. Add 1 tablespoon of walnuts or other nuts plus ¼ teaspoon of vanilla extract and ground cinnamon. After it is finished cooking, pour ½ cup of milk over the oatmeal and top with blueberries or raspberries and/or banana slices.
However, you do not have to eat traditional breakfast foods in the morning. Some individuals prefer leftovers from lunch or dinner foods for breakfast. Choose foods you like and build a balanced meal consisting of at least three of the five food groups. Combining different food groups provides your body with sustained energy and helps you get in all of the nutrients your body requires.
When should you eat breakfast?
Strive to eat within one to two hours of waking. If you are not hungry, begin your day with a snack rather than a meal. Then enjoy another snack a few hours later when you are hungry again.What are some fast and easy breakfast ideas?
With a little bit of planning you can enjoy breakfast every day. Here are a few suggestions:1. Ready-to-eat breakfast cereal with fruit. Look for cereals that contain 3 or more grams of fiber per serving and 5 grams or less of sugar per serving.
2. Fruit and hot cereal. Try oatmeal or oat bran.
3. Whole grain toast, English muffin or mini bagel with yogurt and fruit. Try something different on your toast such as low-fat cottage cheese with jam, or nut butter with jam, or Laughing Cow wedges with jam.
4. All-natural Greek yogurt with wheat germ or milled flax seed and fruit.
5. Cottage cheese with berries and sliced banana. Top with cinnamon.
6. Mix up your favorite dry cereal plus dried fruit and nuts. Prepare the mix the night before so you can grab it on your way out the door. For a more complete breakfast enjoy with a glass of milk or all-natural yogurt.
7. Omelet or scrambled eggs prepared with low-fat cheese and vegetables.
8. Breakfast burrito with vegetables served in a whole wheat tortilla shell.
9. Peanut butter and jelly sandwich on whole wheat bread with all-natural yogurt.
10. Whole grain waffle topped with low-fat yogurt, berries and/or sliced banana.
11. Frozen whole grain waffle topped with peanut butter and honey or pure maple syrup.
12. Leftover vegetable pizza or pasta, dinner leftovers, or sandwich with milk.
Now, there are no excuses to miss this extremely important meal of the day with these fast and easy breakfast ideas.
Eat right
and perform better. Find a nutrition
plan for you.
Monday, August 13, 2012
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