Race week is here. The long hard training hours are in the rear-view mirror; now you can sit back and relax, right? Sort of, but not exactly. The week leading up to the race includes short tune-up training sessions, prioritizing sleep, avoiding unnecessary stress, and mentally preparing to toe the line. However, this is not the time to let loose on the nutrition front, as tempting as it may be. So here is a nutritional guideline to help optimize race-day performance in the week leading up to your endurance race.
[Read more…]The Female Athlete’s Guide to Fueling & Hydration for Optimal Performance. Part I: Pre-Workout Fueling
Imagine you are preparing for a long road trip. How often do you pack the car, check for missing essentials, hit the bathroom, and fill the gasoline tank with water before heading out of town? Never, I hope! Why, because cars don’t run on water. Automobiles use gasoline as fuel and depending on the vehicle, they require a specific octane rating for optimal performance. Similarly, an athlete, specifically a female athlete, should take the same approach to her fueling plan.
[Read more…]The Athlete’s Top 11 Tips for Holiday Eating
The holiday season is upon us, and while this is a fun and festive season, it can also be challenging to stay on track with healthy eating and training, which can lead to weight gain and loss of fitness. Read on for my top 11 tips for holiday eating for athletes.
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The Three Biggest Mistakes Made by Athletes
Triathletes devote precious time, energy, and hard earned money on the single goal of reaching the finish line faster than the time before. From the lightest, most aero triathlon bike – sleekest helmet – tightest kit – customized training plan- to the most precise fuel/hydration plan and daily nutrition protocol, the odds are in our favor, right? You’d hope so with this level of attention to detail, but without proper recovery, all of that “devotion” is for not.
Banana Bread Baked Oatmeal
Thanks to a Race Smart client for sending this recipe my way. It can be used for fuel on the bike, as a snack or with breakfast (coupled with some Greek yogurt for balance).
Ingredients
- 3 cups rolled oats
- 2 tsp. cinnamon
- 1 tsp. baking powder
- 1/2 tsp. sea salt
- 2 very ripe medium sized bananas mashed
- 1/2 cup unsweetened applesauce
- 1/4 cup maple syrup
- 2 eggs
- 1 tsp. vanilla extract
- 1/3 cup chocolate chips or raisins (optional)
Instructions
- Preheat oven to 350 degrees
- In one bowl, mix dry ingredients
- In another bowl, mix wet ingredients
- Mix both wet and dry ingredients – only until combined
- Fold in chocolate chips or raisins
- Spoon batter into lined or greased muffin pans
- Bake 11-14 minutes
- Let cool completely before storing in airtight container
Nutritional Value
Makes 12 small muffins
- Serving size – 1 muffin
- Calories 139
- Total Fat 2g
- Total Carb. 24g, Sugar 8 g, Fiber 3g
- Protein 4g
- Sodium 129mg
- Potassium 97mg
*Note: these values are NOT including chocolate chips or raisins
Banana Bread
What you will need:
1 cup sugar
1/3 cup butter, softened
2 eggs
1 1/2 cup mashed ripe bananas (3 to 4 medium sized)
1/3 cup water
1 2/3 cup all purpose flour (or a flour of your choosing)
1/2 tsp. salt
1/4 tsp. baking powder
1 tsp. baking soda
1/2 cup chopped nuts
Directions
Heat oven to 350 degrees. Grease bottom of loaf pan (8.5 x 4.5 x 2.5 or 9 x 5 x 3 inches). Mix sugar and softened butter in a bowl. Stir in eggs until blended. Add bananas and water; beat for 30 seconds. Stir in remaining ingredients until moistened. Stir in nuts. and pour into pan. Bake for 45 – 50 minutes. Allow 5-10 minutes to cool before removing bread from the pan. Cool completely before slicing. Approximately 120 calories/slice.
The Importance of Nutrient Timing for Performance and Body Composition
When you eat is as important as what you eat. Timing your meals and snacks is crucial to maximizing your training performace and optimizing body composition. Here are some tips on nutrient timing.
Nutrient Timing Tips
Tip #1 Eat Breakfast
Your mother was right – Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. Research shows that eating a healthy breakfast can reduce hunger throughout the day, and breakfast eaters tend to make healthier food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they have increased cravings throughout the day. *Most studies linking breakfast to weight control consisted of a healthy meal containing a lean protein, fruit and whole grain, not meals loaded with sugar and fat. Protein increases satiety and keeps you feeling full longer. [Read more…]