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Tag Archives: Nutrition
NUTRITION AND HYDRATION GUIDELINES
Hydration -One of the most important keys to your success as an athlete. -Just a 2% loss of weight (due to sweating during a sport) can have a negative effect on your athletic performance. -You have to drink throughout the … Continue reading
Posted in Athletic Training
Tagged athlete, Excel Sports and Physical Therapy, hydration, Nutrition
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The Building Blocks of Nutrition for Athletes Part 1: The Macronutrients
There are two groups of nutrients that make up what we eat and drink: Macro- and micro-nutrients. Macronutrients include carbohydrates, lipids, and proteins. These nutrients provide the energy necessary to maintain body functions during rest and physical activity. Micronutrients are … Continue reading
Healthy Recipe of the Week (9-3-12): Black Bean Chicken Chili
Black Bean Chicken Chili This recipe is great for any athlete because it’s packed with carbohydrates and protein. This meal is low in fat and heart healthy. INGREDIENTS: 1 Tbsp. vegetable oil 1 large onion, chopped 1 medium green bell … Continue reading
Healthy Dish of the Week (8-27-12): Skinny Puppy Chow
Skinny Puppy Chow This recipe is for the Puppy Chow lovers out there that hate the 365 calories in 1 cup of Puppy Chow. This recipe is good for those athletes wanting a sweet snack. INGREDIENTS: 2 cups Fiber One … Continue reading
Healthy Dish of the Week (8-13-12): Edamame Fried Rice
Healthy Dish of the Week: Edamame Fried Rice This dish is great for weight-conscious athletes watching their fat intake and endurance athletes needing carbohydrates. This is a great alternative to “Chinese Take Out” night. INGREDIENTS: 3 cups cooked brown … Continue reading
Hydration for Athletes
Hydration Although energy drinks are marketed to teenagers and athletes for fluid replacement, providing energy replacement, and maximizing athletic performance, these are not the same as sports drinks. Sports drinks, such as Gatorade or Powerade, contain water, salt, potassium, and … Continue reading
Heat Acclimatization for Athletes
Heat Acclimatization Heat acclimatization means adjusting your body’s tolerance to exercising in the heat. It takes 10-14 days for your body to acclimate, but only 4 days of not being out in the heat to lose your acclimatization. This means … Continue reading
Healthy Dish of the Week (8-6-12): Real Fruit Roll Ups
100% Real Fruit Roll-Ups This recipe is very flexible. You can use fresh, frozen, or dried fruit. Be creative with your combinations or just use your favorite fruit. These are great for all athletes, since they are made with … Continue reading
Posted in General Information
Tagged athlete nutrition, ellisville, Nutrition, O'Fallon, St. Charles, St. Louis, St. Peters, Warrenton, Wentzville, Winghaven
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Healthy Dish of the Week (7-30-12): Chocolate Banana Green Shake
Chocolate Banana Green Shake This shake is perfect for an on the go breakfast. Since it is high in fiber, you will feel full longer. The chocolate and banana flavors overpower the spinach taste, so it’s a good way for … Continue reading
Healthy Dish of the Week (7-23-12): Pineapple Chicken and Rice
Pineapple Chicken and Rice This recipe is great for a pregame or post-game/post-workout meal because it is high in carbohydrates and protein. INGREDIENTS: 1 cup white rice 2 cans of pineapple in 100% juice (1 cup total) 2 cups of … Continue reading
