Category Archives: Sports Nutrition

What is an inexpensive, but good refueling option for athletes????

Low-fat chocolate milk….keep some chilled in your gym bag and have 8oz within 30 minutes after a work-out.

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Power Breakfast

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Hot Grapenut Cereal

1/2 c Grapenuts
1 cup non-fat milk

Microwave for 1 minute, then stir and heat for an additional 30 seconds.

Top with 1/2 tbsp. honey and 1/2 c blueberries.

Good Meal Options for Athletes

When on the playing field, you not only are battling your opponent, but also, another enemy…..fatigue.  Studies show that you have a better shot at making a crucial play when nutrition is in your game plan.  It may be as simple as making a few changes in your diet.  Below is a list of healthy meal options for athletes……

(2-4 hours before the game and within 2 hours after the game)

*Cold or hot cereal, fruit or fruit juice, 1% or skim milk

*French Toast or Pancakes with real maple syrup

*Scrambled eggs with low-fat cheese, toast with fruit or juice

*Toast with jam or honey, low-fat yogurt

*Bagel or English Muffin with peanut butter, banana and fruit juice

*Deli sandwich with lean turkey or chicken, cheese, veggies, mustard; baked chips

*2 soft tacos with grilled chicken or lean beef with salsa, lettuce and tomato, and low-fat cheese- avoid the sour cream or use low-fat; 1/2 c Mexican rice

*2 single burgers, fruit or juice, side salad

*Pasta or cheese ravioli with red sauce, French bread, plain, unbuttered vegetables;canned or fresh fruit

*Grilled chicken sandwich, low-fat yogurt, baked potato with low-fat sour cream and salsa

*1slice thick-crust veggie pizza, low fat gelato or frozen yogurt; and canned or fresh fruit

*Baked or grilled lean beef, chicken, turkey or fish, steamed rice or sweet potato, cooked vegetable, low-fat frozen yogurt; fruit juice

Fast snacks (for before game if no time to eat or 30 minutes to 1 hour before the game)

*fruit flavored yogurt

*fruit smoothies(fruit+low-fat or non-fat milk or yogurt)

*pretzels

*bagel

*wheat or rice crackers

* power bar

*fruit or vegetable juice

During the game: fruit, dried fruit, sports drink with carbohydrate( if longer than 1 hour), crackers with all-fruit spread; 1/2 bagel; pretzels; or baked chips; choose easily digested items that are familiar to you.

After the game: (within 30 minutes)

*lean meat and low fat cheese sandwich

*peanut butter and honey sandwich

*fruit smoothy

*trail mix with dried fruit

*low-fat chocolate milk

*bean burrito with salsa

*power bar

*protein shake with 1% or skim milk(protein to = about 15 grams)

 Always drink fluids before, during and after the game.  1 gulp equals 1oz.  Have 3-7 oz every 15 minutes.  If playing for more than one hour, drink a sports drink.

*Information is for those without diet restrictions-talk to a Registered Dietitian if you are on a restriction and have specific nutrition questions.

Nutrition Tips for Hikers

A big challenge for hikers is to have enough calories and carbohydrates.  If you don’t have adequate carbohydrates, you may end up using protein for energy.   This isn’t a good idea since your body needs protein to rebuild it’s muscles.  Bring trail mix and snacks and have some every hour.  This way you will keep your energy level up with carbohydrates and fat, saving the protein for more important rebuilding processes.  As far as calories go, I have read many blogs where hikers have lost weight on a 2-3 month hike.  Many don’t realize it, but you can burn 3000-4000 calories each day by hiking just ten hours-more if you are hiking longer.  Thus, it is important to pack high calorie items such as nuts and meal replacement bars.  Meals and snack should be planned and portioned out ahead of time so that they are easy to grab while hiking.  Last, but not least, fluids are needed to maintain hydration, especially in hot, humid or very cold weather.  Drink often, at least every fifteen minutes and don’t wait until you feel thirsty because often times you will start to become dehydrated before your sense of thirst kicks in.

Since the food you will eat is only what you can carry, pack light and try dehydrated meals in addition to snacks.  Hiking, unlike many other sports requires a lot of planning, so be prepared and know where the nearest towns and water sources are so you have additional resources.  Remember also to pack some water purification tablets to ensure that the water source is safe.  Hiking is a wonderful sport, but it does require a lot of preparation.  Before you take to the trails, make sure that you have all your supplies for a happy and successful experience.

5 Nutrition Tips for Golfers

Yes, believe it or not, there are nutrition tips that golfers should follow, especially if the weather is hot and humid.

1. Golfers who ride generally burn 5 calories per minute, whereas those who walk burn approximately 7.6 calories per minute.  Thus, it is important to eat a balanced meal including protein preferably 1-2 hours before starting out. If you are unable to have a full meal due to starting time, have a protein bar or some Greek Yogurt with fruit.

2. Stay hydrated-especially in hot weather.  Believe it or not, you can start to become dehydrated even before your sense of thirst kicks in.  This is why it is important to sip water or a sports drink every 15 minutes, especially when humid.

3. Pack protein bars and healthy snacks such as trail mix in case a round goes particularly long or if there is a delayed start.

4. Limit alcohol intake as these beverages can lead to dehydration.

5. Avoid the hot dog cart…..unless you are totally starving and have no other choice, but, if you follow #3 above you won’t be tempted.