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Combating Post-Training Fatigue

4/28/2020

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CHAMPION BREAKFAST

4/24/2020

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#FuelForTheGOLD

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Carbohydrates and OTHER Hydrating Foods & Fluids

4/22/2020

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Have you ever considered the word Carbo-HYDRATE?

Yes, carbs are hydrating!!! How is that, exactly?

Let's not get too nitty gritty... but a single carbohydrate molecule is made up of 3-water molecules. Cool huh?

Carbohydrates and many OTHER foods we eat contain salt and chloride - two electrolytes that helps the body to hold onto water. This supports maintenance of a safe internal body temperature and a well hydrated state.

If we were to just drink water alone, we may experience a yucky sensation of bloat and discomfort - feeling water sloshing around in our stomach.

It's all about fluid and electrolyte balance!

Check out the list of hydrating foods and fluids. Can you think of any other hydrating fluids and foods you like to eat?

Note: the almond shown under hydrating foods is salted.

#FuelForTheGOLD

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Thai Basil Stir Fry

4/21/2020

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#FuelForTheGOLD

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MOtivation Monday

4/20/2020

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#FuelForTheGOLD

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The Mighty Powers of Carbohydrates

4/17/2020

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Adequate carbohydrate intake is critical in optimizing sport performance while also providing an array of nutrients for overall health!

Unlike fats and proteins, carbohydrates can be quickly broken down into energy.

Carbs are relied on in all sporting conditions: short duration high intensity (anaerobic), intermediate and aerobic-based sports.

Befriend your carbs!

#FuelForTheGOLD

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Greetings from ATP!

4/16/2020

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Hello!

Whether you're a new or longtime follower, I hope this video helps you get to know myself and ATP's mission.

#FuelForTheGOLD

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What Should I Eat Before I Compete?

4/15/2020

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Pre-Training fueling is based on the concept of reducing the amount of food in the stomach when entering a training session or event.

Carbohydrates, proteins and fats vary in how long it takes to move through the digestive system. Carbohydrates are digested more easily and quickly... followed by protein and fat, respectively.

Perhaps you've consumed a heavy meal close in proximity to an exercise event? When food is still in our stomach, we experience GI discomfort - gas, bloat and cramping. The reason being is due to a change in blood flow during exercise. At rest, blood flow is higher within our digestive tract, supporting the movement of nutrients through the GI system.

When we exercise, blood flow becomes reduced in the stomach (reducing digestive work) and increases flow to our working muscles, providing oxygen and nutrients to support the energy demands of the activity.

Above provides guidance in the types of foods to optimize in relation to the amount of time before entering a training session or event.

Of course, these are only guidelines and you should experiment with the foods you consume on a low intensity training day. DO NOT experiment on your competition day as how we respond to certain foods varies person to person.

What's your favorite pre-training fuel? Mine is either oatmeal or some fresh fruit with dry cereal.

#FuelForTheGOLD

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Athletic Avocado

4/14/2020

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Twinning in our @thebuddybandana Avocado wear

Avocados are considered a #SuperFood. They are packed with a variety of nutrients that support both sport performance and overall health. Here are a few benefits you may not have known...

1. Monounsaturated fats: rich in healthy fats, avocados may help to lower blood pressure while improving lipid profiles. Avocados may help reduce risk for cardiovascular disease.

2. Energy Dense: each avocado contains about 320 calories. Avocados can be a highly beneficial addition to an athletes nutritional regimen if expending a lot of energy, experiencing difficulty consuming sufficient calories, desiring weight gain and those overcoming acute/chronic injury.

3. Nutrient Dense: avocados are packed with over 20 vitamins and minerals: vitamin C, E, K, B-vitamins, potassium, folate, beta-carotene, fiber, phytosterols, antioxidants, and leutin. Incorporating avocados can support the immune system, reduce inflammation and improve satiety (feeling of fullness) between meals and energy levels throughout the day by stabilizing blood sugar.

4. Injury and Post-Training Recovery: for athletes overcoming acute and/or chronic sports injury or a heavy period of exercise training, avocados can help to reduce inflammation while promoting collagen production.

Here's a few recommendations for incorporating avocados into your nutritional regimen:

Add to a Smoothie: avocados make smoothies have a creamier and smoother consistency; avocados will bump up the calories and the healthy fat and fiber will help maintain energy between meals/snacks.
Guacamole or Dip: mild in flavor, avocados can be easily added to dips, such as vegetable dips and hummus.
Avocado Egg/Chicken Salad: half the mayo in the recipe and incorporate avocado for a more nutrient dense and creamy salad.
Avocado Spread: mash up some avocado and spread on your toast, crackers w/ meat & cheese, a sandwich, veggies etc.
Cottage Cheese w/ Tomato & Avocado: avocado is a delicious addition to a bowl of cottage cheese with fresh tomatoes. Top with a dash of salt and pepper. YUM.
Add to a Greens Salad, Eggs or Omelet: top your salad and breakfast omelet with some avocado.

#FuelForTheGOLD

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Peanut Butter & Honey Granola

Combating Post-Training Fatigue

CHAMPION BREAKFAST

Carbohydrates and OTHER Hydrating Foods & Fluids

Thai Basil Stir Fry

MOtivation Monday

The Mighty Powers of Carbohydrates

Greetings from ATP!

What Should I Eat Before I Compete?

Athletic Avocado

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