The Winter Olympics are upon us.
And although we can’t all perform at the level the athletes do, at least we can try to eat like them!
Here are some Gold Medal Fueling Tips of the Olympic Athletes:
Healthy & Hydrated
- The risk of dehydration increases at temperature extremes. Dehydration can hamper performance.
- Fluid doesn’t just come from drinks – about 20% of your fluid comes from foods too.
- Food that have more than 90% water by weight include cucumbers, radishes, tomatoes, green bell peppers, cauliflower, watermelon, spinach, strawberry, grapefruits and baby carrots.
- The facts: No other female American alpine skier has won more medals than Julia Mancuso. She swears by coconut water as a base for her morning smoothies.
- If you’re gearing up to work out, the Olympic athletes know – a breakfast packed with protein and carbohydrate fuels a great day.
- Carbs are key for pre-performance. Stock up on foods like fruits and whole grains for good sugars your body wants and needs.
- Simple breakfast ideas for early morning workouts include a whole wheat English muffin with peanut butter and jelly, oatmeal made with milk and fresh fruit, or nonfat plain yogurt topped with granola.
- The facts: Moguls star Hannah Kearney, who is defending her Gold medal, combines nonfat Greek Yogurt with all natural granola for her protein & fiber-packed breakfast.
- Wondering what to eat after you work out? Olympic athletes know that recovery snacks are important – preferably if consumed within the first 15 minutes following completion of a workout.
- Nutrition scientists agree, portable post-workout snacks that contain a 4:1 ratio of carbohydrate:protein are optimal for recovery.
- The facts: Speed skater JR Celski fuels his recovery with shakes, and a trip to the sauna.
Shake it Up!
Try these 2 post-workout shake recipes for that optimal 4:1 carb: protein recovery ratio that works to replenish glycogen stores while repairing damage to muscle tissue:
- Peanut Butter Banana Blend Smoothie: 1 cup nonfat milk, 1.5 frozen bananas, 1 tablespoon peanut butter, & 4-5 ice cubes (335 calories, 56 g carbohydrate, 14 g protein)
- Mango Recovery Shake: 15 pieces frozen mango chunks, 3/4 cup nonfat yogurt, 3/4 cup orange juice, & 4-5 ice cubes (270 calories, 54 g carbohydrate, 13 g protein)
For more nutrition tips of Olympic proportions, check out my KUSI Good Morning San Diego segment from earlier this week.