Serves: 1
Prep Time: 5min Cooking Time: ~5-10min Pancake Ingredients: 1 Heaping Scoop NSF Certified for Sport Vanilla Protein Powder (*I used Garden of Life) 1 Egg, beaten 1/2tsp Baking Powder 1Tbsp Flaxseed, ground 1/4tsp Vanilla Bean Paste (*or you could use extract) 1/8tsp Cinnamon, ground ~1/4 Cup Non-Fat-1% Milk or Non-Dairy Alternative (*enough to get the consistency of pancake batter) Toppings: 1Tbsp Blueberry Maine Stonewall Syrup 1Tbsp Almond Butter Directions: In a large liquid measuring cup or bowl, beat egg and add in the baking powder - stirring until evenly incorporated into the beaten egg. Then incorporate the protein powder, ground flax, vanilla bean paste, cinnamon and milk - incorporating enough milk that you get a pancake-like consistency. If you wanted, you could incorporate blueberries or chopped up fruit into your batter to give it a little surprise on the inside. Heating up a medium-sized skillet on Low-Medium heat, spray your skillet with non-stick cooking spray. Once the skillet as heated up, use a large spoon and scoop batter onto the skillet - forming about a 4"-6" circle. Allow the batter to cook on the stovetop, watching for bubbles to form on the top. Then flip the pancake over and cook for about 20-30 seconds longer. Remove from the skillet and place the pancake on a plate. Repeat the process over until the batter is used up. *You could use any toppings you desire. Containing less carbohydrate than usual pancakes, you could either add dry oats to your pancake batter to give them some fiber and/or incorporate fresh fruit on top! This is highly recommended for my endurance athletes, those refueling after a long practice/training session/game, and for those using this recipe as a meal. However, the recipe alone may be a good bedtime snack, 1.5-2hours before bed, for my elite athletes! Nutrition Facts (serves 1): 415 Calories, 19g Fat, 2.5g Sat Fat, 188mg Cholesterol, 336mg Sodium, 27g Carbohydrate, 5g Fiber, 0g Added Sugar, 33g Protein Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD
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Although my friend initially poked fun at me getting a non-traditional ballpark meal - Nachos Gigante (pictured) from the Momocho stand - rather than a ballpark hotdog, he ended up being envious of my meal!
Here's what I got: homemade tortilla chips with shredded chicken breast, black beans, grilled onions, hot sauce, and a yogurt-based cilantro lime crema. Holy moly was it soooo good! When sitting in my seat, enjoying my nachos and watching the ballgame, I was so impressed with the very apparent evolution of sporting event/stadium food. Yeah, the tortilla chips were "fried" but everything else in my nachos was relatively nutritious. I would most definitely get this again and it gave me new ideas in recommending simple nutritious and delicious meals for my college athletes. Nachos are an easy way to clean out the fridge and, instead of using regular tortilla chips, you could easily swap out for blue corn tortilla chips, brown rice or a whole wheat tortilla - making it a burrito bowl or burrito. And consider this, Nachos don't necessarily have to follow traditional mexican cusine, it could be a fusion! If you have pineapple, beef and teriyaki sauce, you could easily make a Korean-based nacho bowl! The options are endless! Have ideas yourself? Feel free to share! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD
Stromboli is a great way to use up leftover vegetables and proteins in the refrigerator. No need for a recipe, you can load up your stromboli with whatever you have! That's exactly what I did last night. ;) But just in case you'd like to try my own creation, here's the recipe: Ingredients:
1 unthawed, raw whole wheat pizza dough 6 cups fresh spinach, sauteed lightly in olive oil cooking spray 1/4 cup basil pesto 1/4 cup sundried tomatoes 1/2 cup artichoke hearts, sliced finely 1/2 cup sweet onion, sliced finely 5oz grilled chicken breast (cooked) or lean protein of choice 1/2 cup Parmesan cheese, finely grated 1tsp garlic & tomato seasoning *or seasonings of choice 1 raw egg, beaten 1/2 cup Pizza or Marinara Sauce - to dip Direction:
Nutrition Facts (serves 6): per a single serving - about 2 slices Calories 306, Fat 13g, Sat Fat 2.5g, Cholesterol 26.3mg, Sodium 730mg, Carbohydrate 33g, Fiber 6g, Sugar 5g, Added Sugar 0g, Protein 14.5g
Chicken Sharwarma 😍😍😍
In a ziplock gallon sized bag, marinade chicken in seasoning mixture for at least 3hours in the fridge:
Pair with pita, leaf lettuce, yogurt based dressing, hummus and sliced tomatoes & cucumber.😍 After I cooked the chicken in a pan, I left the remnants of the sauce in the pan and placed steamed green beans in there to pick up the flavor! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #fuelforthegold
Happy National Peanut Butter & Jelly Day!!!
A lot of people think “PB&J is for kids” but that’s not the case! PB&J on whole grain bread is the perfect combination of complex carbohydrates, protein and healthy fat to keep you going and performing at your best! Especially for the high school and collegiate athlete, there tends to be limited time in the day - commuting between classes, practices and games - that one cannot sit down and have a meal that requires a fork! Adding fresh fruits and using jam, instead of jelly, offers additional protective benefits - antioxidants, vitamins and minerals to further boost energy levels while offering some immediate fuel for that long lasting practice/game. So enjoy that PB&J and be confident in knowing you're fueling your body well! :) Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C ✅ #fuelforthegold
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
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]. |
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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