Nutrition for the Average Exerciser
Fuel your body for the optimum performance when exercising...
Breakfast is the most important meal of the day. It kick starts your metabolism by 'breaking the fast' after an 8-12 hour sleeping cycle. Breakfast not only reduces high calorie snacking throughout the day but also improves concentration. Lunch is the pre-practice meal. A large meal is best combined with a good source of protein. Protein breaks down slower, which allows you to stay fuller longer to get through a long, hard practice. One gram of protein is recommended per kg of body weight per day (130lbs = 59kg = 59g of protein/day). Good sources of protein include egg whites, nuts and lean meats such as chicken breast or fish.
Dinner is your post-practice, refueling meal. Eating plenty of complex carbohydrates and protein will replenish the energy stores in your muscles and help repair damaged muscle tissue.
Eating meals or snacks every 3 hours is important to keep your metabolism running at full force. Imagine your metabolism is a campfire, in order to keep the fire burning you have to constantly fuel the flames with food. H
Hydrating throughout the day is also crucial in order to have the most favorable performance and avoid dehydration. It is recommended to drink 6-8oz of fluid every 30 minutes throughout the day to stay hydrated.
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Featured Recipe
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Hummus
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- 4 garlic cloves
- 2 cups canned chickpeas, drained, liquid reserved
- 1 1/2 teaspoons kosher salt
- 1/3 cup tahini (sesame paste)
- 6 tablespoons freshly squeezed lemon juice (2 lemons)
- 1 teaspoon liquid smoke
- ¼ teaspoon onion powder
- ¼ teaspoon black pepper
- 1 tablespoon water or liquid from the chickpeas
- 1 tablespoon olive oil
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Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced. Add the rest of the ingredients to the food processor and process until the hummus is pureed. Taste, for seasoning, and serve chilled or at room temperature.
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