Sport Smoothies

I received a media request yesterday to talk about smoothies. That got me thinking about the infinite ways to make smoothies and how popular they are with athletes. Important points to consider while making your smoothie:

• Overall calorie content. It is easy to keep putting things in the blender, but if you take time to add up the calories, are you still keeping things in check? Some of you may have the goal to gain weight, but not everyone. Packing 1,000 calories into a smoothie will do just that! 
• Basic ingredients to include: 1 cup milk or yogurt, 1 cup mixed fruit and vegetables (don't be scared to make green smoothies!), and ice. My tip is to blend ingredients together BEFORE adding the ice. After that, then add the ice to blend into a smoothie. Adding the ice too soon may cause it to melt more quickly. 
• Other ingredients that can be good to add to a smoothie: protein powder, chia or flax seeds, and oatmeal.

What are your favorite smoothie combinations?

Athlete's Guide for Eating on the Road

Eating well on the road is hard for everyone because of the limited access to fresh, healthy foods. Fast food options are endless, but there are ways to still get the nutrients your body needs without the extra fat and empty calories. Choose foods that will help your performance, but not leave you feeling sluggish. 

• When possible, substitute vegetables and fruit in place of higher fat options that provide little nutrition quality to your meal (aka French fries)
• Get things on the side when possible (salad dressings, etc). Put the meal in your control!
• Look for words: bake, broil, steamed, and roasted. Avoid the words: fried, sauteed, and au gratin. The way that it is prepared can totally change the nutrient content. Don't get weighed down by adding extra fat. 
• Plan ahead and pack snacks. May need to avoid packing anything liquid if you are flying. Ideas include:
• Trail mix
• Bagels w/peanut butter
• Pretzels
• Fresh fruit
• Yogurt (if you have a cooler)
• Don't forget the water! Stay hydrated! 

Look at this handout provided by SCAN (group of sport RDs). It spells out ways to order at various types of restaurants, including Mexican, fast food, sub style, and bakeries. It also provides many other helpful hints. 

Eat Right for Sports and Performance

From "Eat Right for Sports and Performance" - Academy of Nutrition and Dietetics

This is a nice article posted on the Academy of Nutrition and Dietetics website, eatright.org. It is another explanation of the important role nutrition plays in helping athletes prepare for and recover from training. 

"Eating right allows your body to adapt to training, helps you recover after exercise and attain peak performance." 

Eating well and staying properly hydrated will give you an edge in competition and is something that you have complete control over. After all of the hours spent training, why would you fall short here? Focus on a carbohydrate rich diet full of variety. Choose lean protein and foods low in fat.  

Summit Tourney

Great job to all of the teams for playing hard during the Summit Tourney! Best of luck to the teams who made it to the final round! 

Athletes with Gluten Sensitivity

Are you an athlete who experiences digestive issues when you eat gluten? Gluten is a protein that is found in wheat, barley, and rye. Those who have gluten sensitivity or Celiac disease should not eat any foods that contain these ingredients to avoid symptoms. Caution should also be used with oats because they are often contaminated with other gluten-containing foods. This diet can make it a little tricky when it comes to meal planning, especially if you are fueling up for performance.

Looking for gluten-free food ideas to eat before practice or the game to provide energy?The good news is that grocery stores are making it easier to shop with clearly labeled gluten-free foods. If you don't have a label, here is a list:

• Gluten-free carbohydrates including: rice, corn, flax, quinoa, potatoes, and soy
• Fruit and fruit juices
• Vegetables 
• Corn chips
• Rice cakes
• Gluten-free sport bars

Following a gluten-free diet is highly recommended for those who have gluten sensitivity or Celiac because it may prevent complications and can improve health.  

Reference: Gluten Sensitivity in Athletes by SCAN, Dietetic Practice Group

More Talk About Supplements

Do you know what your sport supplement is? This is a great article written by Sheila Tucker, MA, RD, LDN from Boston College. She explains in great detail the differences between popular supplements and the safety concerns. I highly recommend you take time to read! The take home message from Sheila is...

"Competitive athletes would be unwise to chance taking any supplements, outside of sports drinks or carbohydrate replacement, for fear of violating any NCAA or International Olympic Committee (IOC) regulations."

Do you know the best place to store your food? Pantry? Fridge? or Freezer?

Here is a great reference to help you decide where to store your food to help it stay fresh longer. Do you keep your tomatoes in the fridge? They may do better on the counter! 

Respect Your Food! A Guide to What Goes Where