nutrition monthly - Amazon Simple Storage Service (S3)
January 2016
@FuelUpRadford Email: [email protected]
NUTRITION MONTHLY Highlander Sports Nutrition Newsletter In this issue: Welcome Back! Fueling for Spring
Semester Recovery Nutrition Recipe of the Month
Welcome Highlanders I hope everyone had a wonderful holiday break and was able to spend time with family and friends. January marks a fresh start of a new year and many use this time to make resolutions, often nutrition related. Remember that as athletes food is your fuel! This is semester will be full of team talks, nutrition socials, and more. I am looking forward to seeing everyone back on campus this week. - Becky Lindberg, RD
Fueling for Spring Semester! Some athletes are in season, starting preseason, or staring their off season. No matter your sport, be sure to fuel your body correctly to limit chances of illness or injury. Here are two simple tips to help you fuel during the Spring semester. Tip #1: Plan It Out Everyone has a busy class schedule, group projects, practice, and lifts. Planning your meals for the week and preparing food ahead of time will make a impact of your training. Start the new semester out by practicing good habits, such as packing a lunch the night before or cook a large meal on Sunday to have during the week. Contact Becky if you need any recipe suggestions or cooking tips! Tip #2: Eat Breakfast If your normal morning routine consists of coffee and no food, you are setting yourself up for a difficult day. When you skip breakfast, your body is ravenous by lunch time and you may choose calorie dense foods to satisfy your hunger instead of nutrient dense foods. Plan to wake up five minutes earlier and make oatmeal with your favorite toppings or make an extra PBJ sandwich to eat during your morning class. This extra fuel will help you focus in class and help you make better food choices all day long.
Recovery Nutrition It is very important to recover after training or competing. A recovery meal or snack should have a 2:1 ratio of carbohydrates to protein. This will help replenish the energy stores and fluids lost during practice or games. Try choosing chocolate milk, turkey sandwich, peanut butter and jelly sandwich, beef jerky with fresh fruit, or a recovery sports bar.
Chocolate, Peanut Butter, and Banana Smoothie Serves 2 Ingredients: 1 Cup Chocolate Almond Milk or Chocolate Milk 1 Banana 1 Tablespoon Peanut Butter 1 Teaspoon Cinnamon 1 Cup Plain Greek Yogurt Handful of Ice Cubes if desired Directions: Blend all ingr edients in blender and enjoy!
@FuelUpRadford Email: [email protected]
NUTRITION MONTHLY Highlander Sports Nutrition Newsletter In this issue: Welcome Back! Fueling for Spring
Semester Recovery Nutrition Recipe of the Month
Welcome Highlanders I hope everyone had a wonderful holiday break and was able to spend time with family and friends. January marks a fresh start of a new year and many use this time to make resolutions, often nutrition related. Remember that as athletes food is your fuel! This is semester will be full of team talks, nutrition socials, and more. I am looking forward to seeing everyone back on campus this week. - Becky Lindberg, RD
Fueling for Spring Semester! Some athletes are in season, starting preseason, or staring their off season. No matter your sport, be sure to fuel your body correctly to limit chances of illness or injury. Here are two simple tips to help you fuel during the Spring semester. Tip #1: Plan It Out Everyone has a busy class schedule, group projects, practice, and lifts. Planning your meals for the week and preparing food ahead of time will make a impact of your training. Start the new semester out by practicing good habits, such as packing a lunch the night before or cook a large meal on Sunday to have during the week. Contact Becky if you need any recipe suggestions or cooking tips! Tip #2: Eat Breakfast If your normal morning routine consists of coffee and no food, you are setting yourself up for a difficult day. When you skip breakfast, your body is ravenous by lunch time and you may choose calorie dense foods to satisfy your hunger instead of nutrient dense foods. Plan to wake up five minutes earlier and make oatmeal with your favorite toppings or make an extra PBJ sandwich to eat during your morning class. This extra fuel will help you focus in class and help you make better food choices all day long.
Recovery Nutrition It is very important to recover after training or competing. A recovery meal or snack should have a 2:1 ratio of carbohydrates to protein. This will help replenish the energy stores and fluids lost during practice or games. Try choosing chocolate milk, turkey sandwich, peanut butter and jelly sandwich, beef jerky with fresh fruit, or a recovery sports bar.
Chocolate, Peanut Butter, and Banana Smoothie Serves 2 Ingredients: 1 Cup Chocolate Almond Milk or Chocolate Milk 1 Banana 1 Tablespoon Peanut Butter 1 Teaspoon Cinnamon 1 Cup Plain Greek Yogurt Handful of Ice Cubes if desired Directions: Blend all ingr edients in blender and enjoy!
