We may not be Olympic athletes, but we sure can eat like one. Check out this article from Tara Coleman, a clinical nutritionist!
As any athlete can attest to, 80 percent of their performance can be attributed to the food they put in their body. Although we may not be receiving medals at the end of our own marathon days, we can certainly gain insight on the best way to stay strong and energized!
Starting Your Day Right
Most athletes start their day around 6 a.m., so skipping breakfast is not an option. Their breakfast is packed with protein, which provides longer-term energy. Great morning protein sources include eggs, nuts, dairy or protein powders. Try kicking off your day with this quick veggie scramble:
1 tablespoon coconut oil (or oil of your choosing)
2 whole eggs, beaten
1 cup chopped veggies
1 ounce. crumbled goat cheese
Directions: Lightly sauté the chopped veggies with coconut oil over medium heat. Coconut oil is very stable to heat and breaks down more slowly than other fats, giving you more energy. When the veggies are still crispy, add the eggs and continue to stir so the eggs don’t stick. Right before the eggs are done, add the goat cheese so it is slightly melted. Serve immediately or wrap in a whole wheat tortilla for an on-the-go breakfast. Short on time? Try these other breakfast meals in 5 minutes or less.
Your post-workout meal is hands down the most important meal of the day! Carbohydrates like fruits, vegetables and whole grains help refuel your short-term energy stores called glycogen, which will help you feel more energized the next day. Protein such as fish, chicken or tofu will help repair the muscle damage that exercise causes and make the most of all that hard work! Try this easy stir-fry from Triathlete Magazine.
2 cups diced chicken breast (grilled or rotisserie chicken)
2 cups butternut squash, diced
2 small yellow squash, diced
2 carrots, peeled and diced
2 cups green beans, cut in half
2 cups cooked brown rice
1 tablespoon olive oil
1 tablespoon fresh thyme, finely cut
1 teaspoon salt
½ teaspoon freshly cracked pepper
Directions: In a large, deep sauté pan, add ½ cup water and the butternut squash. Cook covered for 10 minutes over medium-high heat until the water has been absorbed and the butternut squash is al dente. Add the carrots, olive oil, thyme, salt and pepper to the pan and sauté for 5 minutes, stirring gently. Add the yellow squash and green beans to the pan and sauté another 3-5 minutes until the vegetables soften slightly. Turn the heat down to medium and add the chicken and rice to the pan. Stir gently for 3-5 minutes until the chicken and rice are heated through.
We usually focus on hydration in the summer, but you only have to look to your chapped lips or dry hands to know that your body is thirsty! However, did you know that fruits and vegetables are on average 90 percent water and a great way to increase your hydration? Try Salada ACTIVE BLEND Green Tea Energy Boost to stay hydrated and energized this winter. Or whip up aSalada Green Tea Metabolism Smoothie to sneak in even more hydrating fruits and vegetables:
1 cup cooled Salada Green Tea Metabolism
½ cup frozen pineapple
1 cup spinach
1 scoop of vanilla protein powder
Combine all ingredients in a blender and blend for about 1 minute until nice and smooth. For a creamier smoothie, try adding ½ cup Greek yogurt!
For more delicious and hydrating smoothie recipes, visit www.greentea.com/recipes.aspx
And remember, a few small steps can lead to big changes.
Article first appeared on unbottleyourtea.com/tara.
Image courtesy of www.todayiatearainbow.com.