In regards to athletics, if you feel well, you're more likely to excel in practice and on your performance stage. Below I've shared a few of the vital nutrients that can positively impact our mood:
Notice how the nutrients above are also key players in accelerating recovery between practices/games and injury as well as preventing future injury! Leading a well balanced nutritious lifestyle is so important in many regards! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD
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The whole wheat pizza dough is nutrient dense and full of fiber. Parmesan and sharper cheeses are lower in saturated fats and a great source of protein. And the veggies contain an assortment of vitamins and minerals with protective properties while also provide fiber for sustained and long lasting energy. ☺️💪✅
Pizza Recipe & Instructions: 😋
Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD My mom and I went out for lunch the other day at a new restaurant in North East Ohio called Next Door American Eatery. I love trying new dishes, especially the vegan and vegetarian ones to get ideas for my athletes and clients. This particular dish contains quinoa and, unlike any other grain, quinoa actually contains all of the essential amino acids that we can only get from animal-based proteins!
A lot of people are not a fan of quinoa, but when prepared right, you may be surprised how much you like it. The bowl contains roasted asparagus, scallions, roasted red peppers, water chestnuts, and almonds. Topped with a fried egg, the ooey goodness of the yolk brought all the flavors together. Grain bowls, like this one, are perfect for heavy training days - packed with sustained fuel from the quinoa, muscle building properties from the egg and quinoa, and protective nutrients from the assortment of veggies! A game winning plate! For a light to moderate day, you may take some quinoa and place it over a salad. It’s delicious and it gives it an extra crunch! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #fuelforthegold
Regarding athletic performance, a nutrient-dense performance plate (whole grains, fruits and veggies) supports the overall function of the gut, including the production of energy from non-carbohydrate sources (fats and proteins) during prolonged and/or intense exercise - when our immediate fuel stores have been depleted. Supporting previous evidence-based findings associated with injury prevention and recovery, a nutrient-rich performance plate can decrease risk for injury and accelerate an athlete's recovery.
So when all is said and done, a nutrient-dense performance plate goes beyond the scope of what is seen. Consider the how a well-balanced and nutrient-dense lifestyle can impact your overall sport performance and health! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD #FuelForTheGUT Source: Crosier, M., PhD, RD. (2019). Exercise and the human gut microbiome [PDF]. Nutrition Facts: 279 calories, 16g carbs, 8g fiber, 11g fat, 34g protein, 472mg sodium, 1g sugar
%Daily Values: Calcium 69.4%, Potassium 670.9%, Iron 45.8%, Vitamin A 210.9%, 51.2% Vitamin C
And when it comes to health and drug testing, it’s when you surpass the 4 cups of coffee where more concern regarding overall caffeine intake should be assessed.
So go ahead. Enjoy your coffee and train like a champion! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD ![]() Nutrition is not a “one-size-fits-all” solution. Unfortunately, the media and non-credible sources attempt to tell us otherwise - skewing public knowledge regarding nutrition. As mentioned previously, fad diets and “cheat” meals carries a negative connotation - the idea that one must deprive and restrict foods in order to be healthy. And when that happens, disordered thoughts and nutritional behaviors can occur. Just as we care for our relationships with others, we must nurture our relationship with food. Food is our friend! The idea of restricting or depriving oneself a certain meal/treat can actually harm one's relationship with food and it can even cause one to consume excessive calories while the ongoing craving(s) continue to be dissatisfied. Instead, nurture your body by making it an experience: color your plate with foods, keep trying new foods and have FUN with eating! And if you’re really longing for that piece of cake, enjoy it and NEVER feel guilty. I always encourage my athletes to follow the 80-20 rule during the off season and the 90-10 rule while in-season - eating a sound performance plate 80% to 90% of the time while treating themselves 10% to 20% of the time. :) A well balanced life should be one that is both ENJOYABLE and SUSTAINABLE. Even for my athletes, never deprive yourself of living life. Moderation is key. :) Appreciate food. Appreciate your body. Appreciate yourself. Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C |
AuthorWelcome to ATP Sports Nutrition's Blog Site! Filled with sports nutrition tips and delicious recipes to best Fuel for the Gold. Archives
February 2021
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