Last week I introduced you to the 3 Rs of post-workout nutrition to help optimize recovery so you can get the most out of the work you put it. We focused on repairing and rebuilding muscle with protein - probably one of my favorite topics to write or talk about. This week we focus on the other macro-nutrient essential to recovering after a workout - carbohydrates.
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Proper nutrition is essential to help athletes, weekend warriors and fitness enthusiasts recover from workouts or competition. This includes appropriate amounts of carbohydrate to Refuel glycogen (storage form of carbohydrate in our muscles and the main energy source during exercise), fluids to Rehydrate, and protein to Repair the damage done to our muscle tissue; otherwise known as the 3 Rs of post workout recovery nutrition. Over the next few posts I’ll focus on each of the Rs. Up first - the one that I feel like gets the most emphasis and attention - protein.
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Do you struggle with your appetite following a hard workout? Or do you know you have to eat but even the thought of it makes you nauseous? I've been there. And trust me. You'll feel better once you do. These cookies are just the thing to munch on when you don’t have much of an appetite or need some quick fuel post workout. Enjoy!
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Citrus fruits are at their peak right now — so what better time to find new and unique ways to use them. My all time favorite? Juicy, red grapefruits from Texas. I literally can not get enough of these when they are in season. I eat them like an orange and devour them in a matter of minutes. Rich in vitamins A and C, I love their sweet, tart flavor. Unfamiliar with farro? Similar to brown rice but a bit heartier and chewier (although not gluten free), farro is a good source of protein, fiber, many of the B vitamins, zinc and iron - nutrients most endurance athletes need more of in their lives.
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Being from Rochester, NY–which is just under an hour west of Buffalo–and having lived in and traveled there most of my life to visit family–this chili brings back memories and flavors of home. It also satisfies while saving on clean-up (no need for hand wipes). Top with crumbly blue cheese. Chicken wings in a bowl. Enjoy!
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This recipe is a great way to sneak in some fruits/veggies while lightening up your typical breakfast sausage. In addition, the apples and onions help keep the patties moist. I love making a big batch of these and then freezing individual patties so I can just cook when I’m ready to eat them.
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The recipe for my famous peanut butter energy bites!
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This week’s blog post features tips and tricks to make better booze bets and how to survive the day to day grind when goodies and treats just keep showing up. Also enjoy two of my favorite fall recipes to consider adding to your holiday table.
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It’s hard to believe it – but the holiday season is just around the corner! With that means my annual 'healthier holidays nutrition seminar’ where I share how to navigate the holiday season while keeping your health and fitness goals in check. Since the tips are pretty well received – I figured why not share them with you!
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