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Need to Work off that Pecan Pie?

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Need to Work off that Pecan Pie?

Here are some yummy, healthy meal and snack ideas to help your body fuel up and recover from a workout...get after it!

After rigorous physical activity, it is important to replace carbohydrates, sodium and potassium used during exercise, and protein helps repair muscle.  

 **Actual protein needed is often less than you think! See note below! 

Zinc and vitamin C help repair collagen (tendons and ligaments) and strengthen the immune system. And as always- hydrate hydrate hydrate! 

Be sure to have a nutrient-rich snack or meal within 15 minutes to an hour after a workout!  Enjoy this menu for the active and athletic. Bon apetit!

ENTREES

Fueled Southwest Open Faced

Lean burger patty or baked lime chicken breast on bed of lettuce, topped w/ sliced avocado, cheddar and bell pepper salsa (diced bell pepper/tomato/onion with lime, salt cilantro and low-sodium seasoning) or pico de gallo (similar). Serve with a side of lime rice for carb fuel!

Grilled Panzanella

Sliced cucumber, diced tomato, sliced basil, thinly sliced red onion (or grilled onion?), diced bell pepper, corn, grilled croutons and cubed grilled chicken breast with dijon/champagne dressing (garlic,Dijon mustard, champagne vinegar, Kosher salt and freshly ground black pepper), basil garnish.

Angel Hair Pasta w/ Chicken Breast

Healthy fats and carbs give you fuel to preserve the protein you need to build that muscle!

Angel hair tossed with olive oil, garlic and parsley, with baked chicken breast, cherry tomatoes, and parmesan.

Runner’s Beet Salad

Eating cooked beets and spinach acutely improves running performance- They both have nitrate- nitrate makes you go fast!

Lightly roasted beets on a bed of spinach with mandarin oranges, walnuts and goat cheese, champagne vinaigrette.

Salmon Salad with Vinaigrette

Eggs not only have a highly bio-available form of protein, but they also have B-6 and 12 to help turn your nutrients into energy!

Salmon fillet and 2 hard-boiled eggs on mixed greens with shallots (or sliced visalia) in a dijon/champagne vinaigrette and cracked pepper.

High-Fuel SNACKS

  • Peanut Butter Banana Sandwich w/ a glass of milk - Protein, fat and carbs loaded with potassium and a glass of calcium to wash it down!
  • Bulky Baked Potato/Baked Sweet Potato - Potatoes have potassium and vitamin C!
  • Hummus baked potato with guacamole, pico (or bell pepper salsa) unsalted butter and cracked pepper. - Add fat-free sour cream for some protein and calcium!
  • Whole Wheat Pita with crud Hummus with garlic, paprika and lemon, served with whole wheat pita and slices of broccoli and bell peppers.

 

**Actual Protein Needed:

Power athletes (strength or speed): 1.2 to 1.7 grams/kilogram a day

Endurance athletes: 1.2 to 1.4 grams/kilogram a day

(Kg= pounds/2.2)

Example: if you weigh 130 Lbs and are active, you only need about 70-90 g protein/day 

*Excess protein means excess calories and more work for your kidneys. Skip the excess and eat some fruits and veggies instead! 

 

 

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