Sports Nutrition

I mentioned that I’m reading “Nancy Clark’s Sports Nutrition”. I’m about half way through the book so far. I wanted to share some of the notable things I’ve read so far.

Sports Nutrition

The good news: I already do a lot of the things lined out in this book. (Disclaimer: some of what I will post are direct quotes, but most are just notes that I took while reading. I will try to note the direct quotes when I can.)

The first tip is simple. Create a Winning Eating Plan:

1. Eat 3 kinds of food at meals.

2. Choose foods in their natural state.

3. Think moderation.

Choose Fresh Veggies

She really emphasized whole grains throughout the book. Here are some of her suggestions:

*Whole grain cereals

*Oatmeal

*Bagels (pumpernickel, rye)

*Muffins (bran, corn, oatmeal)

*Dark breads

*Stoned Wheat bread

*Whole grain crackers.

Pumpernickel Bread

Quick Snack Ideas

*V8 juice

*Dried apricots

*Fresh fruit

*Add cranberries/mandarin oranges to salads

*Oatmeal packet

Quick Oatmeal

And she also emphasized PEANUT BUTTER. Peanut butter seems to be the magic food for athletes.

Peanut Butter

Here are some ideas for meals:

Breakfast

1) Banana with a glass of skim milk.

2) Yogurt with high fiber cereal

3) Whole wheat bagel with peanut butter

4) Pita bread with low fat cottage cheese

Lunch

1) Salad with a whole wheat bagel

2) Peanut butter and raisin sandwich

3) Turkey and pita sandwich

*Not My Pic

Dinner

1) English Muffin Pizzas

2) Grilled chicken with brown rice and steamed veggies

Snacks

1) Peanut butter and crackers

2) Instant oatmeal

3) Homemade Trail mix

4) Bananas or other fresh fruit

My Morning Snack

More later! 🙂

QUESTION: What is your “super” food?

Ouch

Yesterday’s bike ride was a great experience. Today, however, I woke up with a whole mess of angry body parts! I wasn’t used to sitting on a bike seat for so long (like 4 hours yesterday) and the biking position has made my shoulders and neck a big mess of soreness. 😦

Last night’s Girl’s Game Night was a success. The fondue party was great! I didn’t care at all that fondue was high calories after that bike ride! I cut up anjou pears, granny smith apples, hard salami, wheat french bread, filone bread, broccoli, and yellow peppers. It was a lot of fun!

For breakfast this morning, I had an English muffin with Trader Joe’s peanut butter and Trader Joe’s apple cranberry butter as well as the last anjou pear. Calories for breakfast: 345. But I am off to the pool in a bit and will burn 350. And of course, sit in the hot tub forever soaking these tired muscles.

UPDATE: Swimming was fantastic. The second I got into the pool, my sore everything felt so much better. The hot tub was great too. 🙂

Pre-Swim Breakfast

Yesterday’s vigorous workout has me very sore today. I did weights and boy my upper body is letting me know. Hopefully swimming today (and sitting in the hot tub afterward) will remedy that. For breakfast today, I had a bowl of Kashi Honey Sunshine cereal with nonfat milk. It isn’t my favorite cereal but it’s ok. I plan on making a trip to Trader Joe’s today to get a few new items. I also had an english muffin with Indonesian Cinnamon and a bit of sugar sprinkled on top. Not only is cinnamon very tasty, it’s really healthy too! http://www.thehealthysnacksblog.com/2007/11/12/the-top-5-health-benefits-of-cinnamon/

Calories for breakfast: 329

After swimming, I will have a Luna protein bar. The mini sticks are only 80 calories and very tasty! I keep a few in my car for after working out. I’ve tried almost all of the protein bars out there and only Luna Bars taste good!