Train Like an Olympian
Jul 20th, 2016
Go for the gold this summer! With the 2016 Summer Olympics gearing up, maybe it’s time for you to start training (and eating) like the gold-medalist you are. Follow these 10 simple steps and you will feel like an all-star athlete, equipped with strength, stamina, speed and skill, in no time.
Choose beverages that hydrate or add nutrients, like water, non-fat milk, green tea, pulpy orange juice or carrot juice blends. Can’t give up your morning cup of Joe? Try a café latte with nonfat milk for a healthier option.
Ditch foods that promote inflammation. Forget about the junk food, butter, cream, and sauces. Instead, fill up on fish, colorful fruits and veggies, nuts, and herbs and spices like ginger, basil, oregano, chives or garlic.
After a tough workout, make sure to help your body rebuild and recover! Refuel with a nutrient-rich snack or, better yet, a milk-based shake or smoothie. This Mochaccino Recovery Shake is creamy and perfect for after a morning workout.
Boost Brain Power
Don’t let your body do all the work, your brain needs to train too! These Walnut and Date Energy Bites are chock full of omega-3s, perfect for promoting brain health.
Eat the Rainbow
Boost your immunity by incorporating a wide variety of bright, natural colors from fruits and veggies like apples, berries, cherries, citruses, spinach, etc. Try this Power Green Smoothie, packed with spinach, mangos, and probiotic-containing Greek yogurt. You will feel invincible after a glass of this!
Before you hit the gym, field or track, choose snacks and meals that are lower in fat but high in carbohydrates and protein, like lean meat, poultry, fish, eggs or dairy. Fuel up with your high carb snack of choice 30 minutes before “game time” for an all-natural energy-boost! This Turkey Provolone Pesto Wrap is perfect!
Carbs, Carbs, Carbs
Forget what you’ve heard, carbs can be a good thing, especially mid-workout! Carbohydrates are the quickest to digest and provide a quick burst of energy, perfect for the middle of a long training session. Chow down on this Thai Chicken Noodle Salad for a tasty high-carb dish.
This is important, are you listening? Good! STAY HYDRATED! About two hours before you exercise, drink 10 to 20 ounces of fluid, 15 minutes before your workout, drink another 8 to 16 ounces. During your training session, you should be drinking 4 to 8 ounces every 10 to 20 minutes. And post-workout, keep hydrating, even beyond the feeling of thirst. When possible, choose cool fluids.
Bigger Isn’t Always Better
Focus on eating smaller, more frequent meals and snacks to keep energy levels sky-high. These Peanut Butter and Chocolate Performance Balls will make for a tasty snack.
Say “Bye-Bye” to Cramps
You can prevent or improve muscle cramps during and after workouts by eating foods like bananas, strawberries, cantaloupe, avocados, or yogurt that are high in potassium. Sports drinks, like Gatorade, are great too! Try mixing one-part Gatorade with one-part water for a super hydrating blend.