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Fuel Up for Fitness PDF Print E-mail
Written by San Fernando Valley Sun   
Thursday, 09 January 2014 04:31

Sports nutrition isn't just the domain of professional athletes - for a good workout and quick recovery, everyday athletes need the right diet, too.

"A good workout is draining and can lead to fatigue and sore muscles," said Michele Macedonio, R.D., C.S.S.D., L.D. a veteran sports nutritionist and team dietitian for the Cincinnati Reds. "The right combination of foods helps restore energy and nutrients used during exercise, and prepares your body for the next workout."

Dishes such as these from CanolaInfo provide complex carbohydrates, fiber and protein with nutrition-packed ingredients including whole grains, beans, nuts, fruits and plenty of vegetables.

Each delicious recipe contains less than 300 calories per serving and is prepared with heart-smart canola oil to supply healthy unsaturated fats, including monounsaturated and omega-3 fats. For more great recipes, visit www.canolainfo.org.

Know the Score

  •  Make friends with fat: Fat is an important energy source for athletes, but it's important to choose healthy fats. Canola oil, for example, provides a valuable source of unsaturated fats, including monounsaturated and omega-3 fats.
  • Pump up protein: Maximize muscle growth with a snack that contains carbohydrates plus 10 to 20 grams of protein consumed within 15 to 30 minutes after a workout, when muscle is most receptive to growing.
  • Don't ignore complex carbs: Athletes need healthy carbohydrates, the preferred source of energy for active muscles. Whole grains, beans, vegetables and fruit are good sources.
  • Feed the furnace: Running on empty? Your body needs consistent fuel to function. A small pre-workout snack may improve your workout performance. Liquid foods such as smoothies digest more quickly than solids, which makes them ideal pre- or postworkout for energy, hydration and restoring nutrients.


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Last Updated on Thursday, 09 January 2014 05:52
 




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