Sports Nutrition by Kris Siegenthaler

MOM 101 2015
Highlights of Sports Nutrition:  

1. For optimal performance good nutrition is essential.  Make good choices
2. Poor nutrition causes break down in muscle mass, decreased performance, fatigue, illness and increases chance of injury.
3. Essential nutrients are found in good foods like fruits and vegetables.  You NEED essential nutrients to be a good athlete.
4. Hydration:  Drink 1 ½ gallons of WATER a day if you are exercising, more if you are in the heat.  Drink 2 cups 1-2 hours before exercise, 4-6 gulps every 15 minutes when exercising and 2 cups after exercise.  Sports drinks with sugar are not needed unless you have been working out in the heat for over 2 hours.  More than 50 grams of sugar from all foods and drinks is toxic to your body.  Set a goal of 20-40 grams of sugar a day.
5. Food:  Limit sugar and processed foods as these are low in nutrients.  Choose lean protein, vegetables and fruits (3:1 ratio) and healthy fats (olive oil, canola oil, coconut oil, nuts-almonds, walnuts, pecans, flax oil or seeds).   4 meals and 2 snacks all with protein, vegetables/fruit and healthy fat.  Try to follow guidelines 80% of the time for success.  (That allows one day a week to eat what ever you like!!!!)

            Meals for men should include:

            Protein:  size of 2 palms

            Vegetables:  size of 2 hands cupped or ½ a plate.

            Carbs:  size of two cupped palm or ½ cup.  (whole grain rice or grains, whole grain bread, potatoes)

            Fruit: One piece can be used for dessert.

            Healthy fats:  2 thumb size.  (5-6 almonds, flax oil in smoothy, 2 TBSP canola oil for cooking protein.

            Athletes NEED protein (30 grams or one palm size) 30-60 minutes after exercise to  prevent muscle break down.

            Limit protein drinks to 1-2 per day. Try to include fruits and vegetables like Spinach and berries in smoothies with protein powder.

Snack ideas:  Protein powder with mashed sweet potatoes, protein balls, apples with peanut butter, boiled eggs with cheese stick, hummus with carrots, zucchini or cucumbers, protein shake with berries, spinach and nuts.

Meal ideas:  Oatmeal with berries, almonds and yogurt.  Egg burrito with guacamole, whole grain toast with eggs, peppers and spinach,  Chili with sweet potatoes, Stew with potatoes, peas and carrots, Tortilla pizza with chicken, dried tomatoes and cheese, Mexican pork chop with rice, refried beans and broccoli, Tortilla soup.  Brown beans with side of vegetables.  (Save time with cooking with slow cooker meals)

Additional nutritional resources can be found on line at www.precisionnutrition.com blog

Snack Recipes:

Protein Balls:

1 cup quick oats

½ cup peanut butter

¼ cup maple syrup (optional)

1 Tbsp. coconut oil

1 Tbsp. chia seeds

2 Tbsp. flax seeds or ground flax seeds.

3 Tbsp. mini chocolate chips.

Pinch of salt

½ tsp. cinnamon

Mix and refrigerate for 30 minutes.  Roll into balls and enjoy.  Keeps in refrigerator for 1 week.

Spicy Cucumber Salad

4 cucumbers thinly sliced

1 tsp sesame oil

2 cloves garlic

½ tsp. sugar

1-2 Tbsp. siracha sauce

2 Tbsp. rice vinegar.

Combine all but the cucumbers and mix in a bowl.  Pour over cucumbers and toss. 

_________________________________________________________________________________

A BIG thank you to Kris Siegenthaler for speaking at Moms 101 and providing the information for this post!