Foods Athletes Should LOVE!

This week you may see a lot of posts on heart health, candy, love, and all things Valentine's Day. I wanted to follow a different Valentine's theme this year. I am highlighting the red, pink, and purple functional foods for athletes!

All foods have a function. They provide nutrients, energy, fiber, and hydration for your body. Some foods have an even greater function for athletes!

🍒 Tart cherries, specifically tart cherry juice, is a great addition to your recovery routine! You can have 8 to 12 ounces of cherry juice after a workout or before bed to promote recovery as you sleep! I also recommend adding frozen cherries to a smoothie or in your morning oats and yogurt.

🍅 Tomatoes provide your body vitamin C and lycopene. These antioxidants help protect your muscles and reduce inflammation which can cause soreness after a tough training session.

🫐 Berries are a great sources of vitamins and antioxidants. They also give you a hydration boost! Try adding fresh or frozen berries to oatmeal, yogurt, or a smoothie.

💜 Beetroot juice can help improve your endurance! Beets are a natural source of nitrates which convert to nitric oxide (NO) in your body. NO helps to dilate your blood vessels allowing more oxygen and nutrients to flow to your muscles. More fuel and oxygen = better performance! Your muscles are able to do more before becoming fatigued. Drinking 1-2 cups of beetroot juice one to two hours before training is all you need! However, beetroot juice does not have the best taste, so sometimes using a powder can make it easier to take.

🥩 Beef is a rich source of iron, protein, and vitamin B12. The nutrients in beef are great for muscle recovery. These vitamins and minerals keep your blood cells strong so they can deliver oxygen and nutrients to your muscles.

Foods are functional! Having a well rounded, energizing fueling plan will help you improve your game.

Pick and choose what works best for you. Every athlete is different. Some of these foods may sound delicious and be a great addition to your fueling routine. While others may not work for you based on your preferences, goals, and health history.

At the end of the day, you have to do what works best for you! As always, if you have any questions I am here to help.

When to Use a Protein Shake?

The goal for fueling after practice is to give your muscles the building blocks they need to recover. Making you a stronger athlete with each practice and each bite!

In today's Huddle I want to share more about a supplement many athletes rely on after training… the protein shake!

Protein plays a crucial role in muscle repair and growth. Essentially, if you want to build stronger and faster muscle you need protein. Protein is more than just the building block of muscle. It has several key roles in your body.

1. Muscle Recovery: The most obvious.

2. Immune Support: Regular intense exercise can temporarily suppress your immune system. Including protein helps to strengthen your immune system.

3. Managing hunger: Protein helps stabilize your hunger. If you ever feel like you are eating, and eating… and eating but don't feel full. Try adding a serving of protein to your snack!

Enter the protein shake… There are a few key benefits:

1. Quickly absorbed: Protein shakes, especially whey based shakes, are easily digestible, allowing for rapid absorption of the essential amino acids that support your muscle recovery.

2. Convenient: In the fast paced world with school and practice a protein shake can be a convenient and portable option to refuel on the go.

Things to think about…

1. Protein Content: Look for shakes with 20-25 grams of high-quality protein per serving.

2. Carbohydrates: To maximize your muscle glycogen (energy) stores you should include a carbohydrate with your protein shake. This could include a banana, granola bar, bagel, cereal, or dried fruit.

3. Variety: Limit protein shakes, powders, or bars to one serving per day. Most of your protein should come from whole food sources to maximize your muscle recovery and fuel.

Remember, every athlete is different and your nutritional needs vary from your teammates'. As always, I'm here to support you with all things nutrition! If you have any questions or want to focus on building your fueling strategy don't hesitate to reach out.

Let's Talk About Under-Fueling

“Under-fueling” is a term I use a lot here in the Huddle. 

Many of you have asked me to share more information about under-fueling, low energy availability, REDs and what they all mean for athletes. So thats what we are going to do today!

First, I want to break down these really long terms into simple definitions.

Low Energy Availability (LEA) is an imbalance of energy. Meaning you are likely not eating enough and / or are over training. Short term LEA could be missing breakfast or a few snacks. 

Long term LEA is known as REDs. Relative Energy Deficiency in Sport (REDs) can seriously impact your health and your performance. 

When your body doesn't have enough energy for training and life over a longer period of time, your risk of REDs increases. 

To save energy your body begins slowing down different parts of your metabolism (cardiovascular system, immune system, bone strength, hormones, etc). 

• You may experience irregular or a complete stop of your menstrual cycle.

• Your bone won't get the essential energy and fuel they need to rebuild and strengthen, increasing your risk for injuries.

• You may be sick more often because the fighting factors of your immune system are weaker or slower to respond.

• You may even experience constipation, bloating, or nausea as your gut slows down to save energy.

• Performance wise, you may lack focus, fatigue easily, and notice a decrease in coordination.

The good news is, that with a strong fueling strategy you can work on many of these symptoms. Nutrition is your secret weapon. A strong plan creates a stronger human and a competitive athlete.

If you are thinking “this could be me” then NOW is your time to focus on fuel.