PB Recovery "Ice Cream"

Recovery Ice Cream (Photo credit: Getty Images)

Recovery Ice Cream (Photo credit: Getty Images)

Tired of the same old protein shake after workouts? Try refueling with recovery “ice cream” which will deliver a mix of carbohydrates and protein to refuel tired muscles - plus the peanut butter adds healthy fats!

Now the reason we put ice cream in quotes is that our taste testers said while yes, it is a frozen treat, it isn’t truly ice cream! Either way, it is perfectly refreshing and a delicious recovery option.

PB RECOVERY “ICE CREAM”

Serves 1

Ingredients:

1 frozen banana, broken into pieces*
2 scoops Klean Athlete Isolate Natural Vanilla
1/4 cup water or milk

Directions:

  1. In a blender combine the frozen banana, protein powder, and water. If needed, add additional water to ease blending. Blend until creamy and smooth with an ice cream-like texture.

Tip: this works best with a high speed blender like Ninja or Vitamix.

Q and A: Kenny Westerman, PhD - Insight on Biomarker Data and Personalized Nutrition

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This Q and A with Kenny Westerman, PhD features insight on InsideTracker's a biomarker and personalized nutrition platform. The insight is based off of findings from a recent peer reviewed paper, titled "Longitudinal analysis of biomarker data from a personalized nutrition platform in healthy subjects". The bottom-line is the data shows that biomarker and personalized nutrition works.

1. What was the most surprising learning/finding from the study?

We made a couple of interesting observations from the data presented in the study:One was about the complexity of the relationship between some biomarkers and health -- for example, iron deficiency is known to be problematic and can be high in certain populations, but we also saw positive correlations between markers of iron and detrimental metabolic markers like cholesterol. So, our data speak to the fact that there is so much more to find out about what goes on inside our bodies.

Another was the fact that, apart from the effects of specific interventions, there was a trend towards general improvement in biomarkers for people who chose more interventions overall. We see this as an indicator that increased engagement with the platform can have direct implications for success in behavior change and health improvement.

2. How do you find that the data supports routine bio-marker testing to support training/nutrition for athletes and others?

We show results in the publication for differences between first and last tests, but many of those users had multiple tests in between and may have reached those improvements only through consistent tracking and behavior change. We also saw that individuals were typically not "all-or-nothing", but rather had only a handful of biomarkers out-of-range. This and other data we have analyzed suggest that even generally healthy athletes often have a few biomarkers that are problematic, and in fact, that there are specific biomarkers that are more likely to be unoptimized for athletes.

3. The study found that biomarkers improved/trended towards normalcy - what do you think helped drive that change?

One of the difficulties in our data analysis for the study was trying to tease apart the effect of different components of our program in affecting biomarker levels. There are multiple key possibilities, including awareness of out-of-range biomarkers, personalized recommendations to improve biomarkers that are sub-optimal for a given individual, and customizable plans that help users craft realistic plans for long-term behavior change.

4. What other education/benefits comes with using a program like Inside Tracker?

While we will provide a specific recommendation to improve sub-optimal biomarkers, the overall InsideTracker experience is filled with interesting and actionable information. While seeing recommendations to improve your iron levels, you may at the same time learn recipes, discover interesting exercises, and better understand what is going on inside your body.

5. Do you have any insight on how long someone should use a program like Inside Tracker to gain maximum benefits?

In our published analysis, we saw biomarker improvements in individuals spanning a wide range of time frames, from a few months all the way up to 5 years. However, our analysis on the available research suggests that for optimal results, biomarkers should be measured every 3 months or so for multiple sessions in a row, to be able to see not just a snapshot of your biology but how your action plan is working over time.

For more on Inside Tracker, check out their Website: https://www.insidetracker.com/

Quick Snack Ideas

“One of the biggest mistakes I see athletes make is their snack choices”, says sports dietitian and Fuel2Win Founder, Molly Morgan. Most athletes need snacks to help meet their daily energy needs yet often snacks are being skipped or comprised of sub-optimal options.

Here are some quick snack ideas to stock-up on and bring along or grab when you are on the go!

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Banana + Peanut Butter

A super simple snack is a banana + peanut butter. It delivers a combination of quality carbs, protein, and healthy fats. Plus bananas are rich in potassium, which is a key mineral for muscle contraction and for fluid balance.

To make this an easier snack for the car, opt for single serve cups of peanut butter. Then you can just dip the banana (carefully) right into the peanut butter or keep a plastic knife with you to spread the peanut butter.

Hummus + Chips

Hummus + Chips

Protein-rich hummus is a perfect snack, pair it with whole grain chips or even sliced veggies like red pepper, cucumbers, or baby carrots.

Also look for single serving cups of hummus which are perfect for travel.

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Nut Butter Filled Snack Bar (Photo: KIND Snacks)

KIND Snacks PB Stuffed Bars

These bars are simply delicious and really filling! The first ingredient is peanut butter and the coating is oats and oat flour-based. Each bar has 170 calories, 3 grams fiber, and 4 grams protein.

They are also available in honey almond butter!

Restaurant Picks - Panera

If your sport season has you constantly on the go! Surely you can pack some food but the reality is that you will wind up eating some meals either on the go and at restaurants. Here are some of our favorite picks from Panera Bread that are perfect for fueling athletes to check out! Wishing you safe travels and a great season ahead.

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We love Panera Bread!

Why? The menu selection at Panera Bread is fantastic - including sandwiches, salads, bowls, and soup. Plus many Panera locations have a drive thru which is helpful if you are really short on time! Also we love the variety and options that are available - including whole grains and plant-based choices. Here are some picks for fueling athletes on the go from Panera Bread.

Panera Soba Noodle Chicken Bowl

Panera Soba Noodle Chicken Bowl

Soba Noodle Chicken Bowl

This buckwheat noodle-based bowl is perfect for fueling athletes with a blend of carbohydrates + protein. Adding a soup to a meal or having a soup as a meal is a good strategy for athletes because the broth will be hydrating to the body and the sodium will help the body to retain fluids and boost hydration levels.

Nutrition highlights: 390 calories, 46 grams carbohydrates, 4 grams fiber, and 30 grams protein

Panera Turkey BLT

Panera Turkey BLT

Roasted Turkey BLT

This sandwich delivers a protein boost plus the avocado adds fiber and healthy fats. As listed on the menu this sandwich comes on rustic white bread, although instead - opt for whole grain bread for even more of a fiber boost. Why worry about the fiber? One of the many benefits of fiber is that it helps to slow the digestion of foods and provides longer lasting energy - important for everyone, especially athletes.

Nutrition highlights: 690 calories, 52 grams carbohydrates, 6 grams fiber, and 41 grams protein

Panera Turkey Chili

Panera Turkey Chili

Turkey Chili

Soup and chili’s are a great meal or addition to a meal. This turkey chili includes beans, vegetables, and turkey!

The best part is that thanks to the beans (and some from the veggies too), in this chili there is 16 grams of fiber per serving, which is over half of the daily recommended goal (Adults fiber daily value goal: 25 grams per day).

Nutrition highlights: 260 calories, 32 grams carbohydrates, 16 grams fiber, and 24 grams protein

Panera Mediterranean Veggie

Panera Mediterranean Veggie

Mediterranean Veggie

When you are eating vegetarian and on the go, finding options that deliver protein can be a bit of a challenge. This Mediterranean Veggie sandwich has 18 grams of protein and it is loaded with vegetables.

The sandwich comes on tomato basil bread but you can swap that for whole grain bread to add more fiber!

Nutrition highlights: 440 calories, 65 grams carbohydrates, 6 grams fiber, 18 grams protein

Panera Kids PB & J

Panera Kids PB & J

Kids Meal PB & J

When in doubt, a classic peanut butter and jelly sandwich is great. Order the sandwich on whole wheat bread for a fiber boost! Plus kids meals come with a yogurt tube and choice of milk box or 100% apple juice. As far as which drink to choose - adding a milk box is perfect for refueling muscles with a blend of carbohydrates and protein.

Nutrition highlights: 370 calories, 49 grams carbohydrates, 6 grams fiber, and 12 grams protein

Images of the Panera Bread food are from Panera.com

Products Worth a Try for Athletes

When it comes to fueling athletes there are products on the shelf that are definitely worth a try to give your body a boost of the energy it needs to fuel and refuel the body. Here are a couple of product picks from our founder and sports dietitian, Molly Morgan for athletes to consider adding to their routines!

Kind Bars - perfect for on the go fruit boost

Kind Bars - perfect for on the go fruit boost

PRESSED BY KIND BARS

These Pressed By KIND bars are a perfect way to boost fruit intake for busy days. Each bar has 2 servings of fruit and there is no added sugar. Pictured here is our founder’s favorite variety - Mango Apple Chia!

What we love is that each of these bars has only about 100 - 110 calories and delivers 3 - 4 grams of fiber; the fiber component is key for athletes to help balance blood sugar levels and provide longer lasting energy. Click here to check out the line-up of Pressed by KIND bars. Note - these are also available for purchase at stores like Target and Wegmans.

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EPIC BARS

Epic bars are a protein-packed snack and great for on the go days. Each bar delivers 7 - 13 grams of protein. Plus they don’t need refrigeration and are perfect to throw in your workout bag or back pack. Visit Epic.com to check out all of the different flavors available! Note - these are also available for purchase at stores like Target and Wegmans.

BEETS

If you are short on time to roast up a batch of beets, instead grab a package of Love Beets. They come in delicious flavors or plain and make a great side dish at meals or event a salad topper. Beets deliver important compounds to boost performance.

For more on the latest in beet and performance research, check out our recent Spotlight on Beets blog post.

Yum! Chickpeas - a perfect on the go snack

Yum! Chickpeas - a perfect on the go snack

CHICKPEAS

Take chickpeas with you! Buy bags of roasted chickpeas for a perfect snack that delivers fiber and protein for longer lasting energy. Plus they deliver important nutrients including: iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. In fact, one serving on roasted chickpeas has 8% of the Daily Value for iron.

Check out these fun ideas to add-in chickpeas from our recent blog post - click here.

KLEAN ATHLETE VITAMIN D

When you can’t routinely be out in the sunlight, adding in vitamin D is important for many reasons: first is that there are very few foods that naturally deliver vitamin D and that vitamin D plays key roles in the body, especially for athletes. Vitamin D can keep your immune system strong and has links to musculoskeletal strength, and physical performance.

To add in vitamin D, we recommend checking with your health care provider first before adding any supplements to your routine. For athletes completing at elite levels or pro levels, always choose a 3rd party certified supplement (like NSF) to ensure that the product is free of banned substances. Fuel2Win is an affiliate with Klean Athlete and you can get a 15% discount. Click here to purchase from Klean Athlete.

Q & A with BeetBoost

There are so many products out on the market, which makes it hard to know what products are worth taking and what products are truly beneficial. When it comes to boosting exercise capacity and combating inflammation - beets and tart cherries have been linked to helping the body. Check out this Q & A with BeetBoost, a unique product that combines the benefits of beets and tart cherries in one product. Also see below a special discount code for the product for Fuel2Win!!


Q: What is unique about BeetBoost?
Beet Boost is the first product of its kind to combine the benefits of high nitrate beet juice with concentrated, tart cherry extract rich in anthocyanins. The synergy of these two ingredients provides athletes with greater impact on performance than each ingredient alone. Beet Boost is also unique in that it contains no added sugars, flavors, or synthetic ingredients. 


Q: What does research show that athletes can benefit from having tart cherries and beets?
Research shows that beet juice reduces oxygen cost which in turn enhances exercise capacity. This means athletes using Beet Boost can workout longer and stronger. Our beets promote vasodilation, increase blood flow, and boost oxygen availability to the brain allowing athletes to maintain mental clarity and quick reaction time during exercise. Science has demonstrated the benefits of tart cherry juice in accelerating recovery by reducing inflammation. Athletes who use tart cherry juice have decreased muscle pain after exercise, making it possible for them to exercise hard the next day. 


Q: Is there any benefit for non-athletes to take this product?
Yes! Beet Boost provides benefits for anyone looking to improve their health. Beet juice is shown to lower blood pressure and improve cardiovascular health. Tart cherry juice reduces inflammation and pain associated with joint and muscle soreness. Each serving provides the nutrients equivalent to eating 4 beets and 40 tart cherries! 


Q: Will an athlete 'feel' the product working?
The best way for an athlete to test the effects of Beet Boost is to drink a serving 30-60 minutes prior to exercise for 3 days. Take 2 days off, then resume using Beet Boost. Trialing the product in this way allows athletes to really notice the impact of Beet Boost.


Q: What are some ways you can recommend someone to use this product?
Beet Boost easily mixes with water and is intended to be used 30-60 minutes before exercise for maximum benefit. It pairs great with apple, orange, or other juices and can also be added to pre-workout smoothies or taken after exercise to maximize recovery. For overall health benefits, use Beet Boost daily either on its own or mixed into food.  

Check this product out: www.nutrigardens.com and enter code "fuel15" to save on your order! 

Tips: Moving the Scale

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When it comes to meeting weight goals, Fuel2Win founder and sports dietitian, Molly Morgan finds herself spending a lot of time helping athletes, especially early in their career gain weight. 

"In working with pro athletes, the demands that their training puts on their calorie needs for their body is incredible", explains Morgan. Getting enough calories in each day is like a balancing act. Here are tips that Molly shares with her pro athletes:

1. Have a Plan - "Most athletes I work with need between 3000 - 4000+ calories per day and it can be done but when an athlete doesn't have a plan, it almost a certainty that the player will struggle with keeping their weight where they want it", states Morgan.

She suggests athletes work with a sports dietitian to establish their energy need goals and this number will change and should change depending on training demands. A sports dietitian can develop a custom meal plan and meal suggestions that can help get an athlete to their desired weight. 

2. Fuel Routinely - To get enough calories in Molly explains, athletes must have at least 5 - 6 meals and snacks per day. This helps to split up the calories and fuel and refuel the body. She finds that when athletes are trying to rely on just 3 meals, it is nearly impossible to get enough energy in to meet their energy/calorie goals.

3. Focus on Nutrient-Rich calories - Molly notes that she often sees athletes just adding in calories from anything from milk shakes to butter or Alfredo sauce. Although those will all help to increase calorie intake overall, it is best to meet calorie needs with nutrient-rich foods like: avocado, nuts, seeds, nut butter, olive oil, whole grains, yogurt, kefir, etc. These foods will also deliver important healthy fats, vitamins, minerals, probiotics, etc. 

Checkout these quick calorie boost snacks and additions to add to your intake:

- Add 1/2 an avocado to a meal or mash with salsa for a quick guacamole: Adds approximately 150 calories

- Have a handful (about 1 oz/28 g) of dried fruit and nut trail mix for snack: Adds approximately 130 - 160 calories

- Snack on a banana (large banana) + 2 tbsp (30 ml) peanut butter: Adds 310 calories

- Snack on cottage cheese (1 cup/240 ml) + cubed fresh pineapple (1 cup/240 ml): Adds about 300 calories

- Drizzle 1 tbsp (15 ml) olive oil on foods at meals: Adds about 120 calories

Download the latest Moving the Scale handout for more tips and snack ideas! 

Q & A with Carrie Miller, Personal Running Coach

Personal Running Coach, Carrie Miller 

Personal Running Coach, Carrie Miller 

Hive Athlete and Personal Running Coach Carrie Miller shares some of her sports nutrition tips. She is a veteran of over 30 full marathons (includes 7 Boston marathons), 15 half marathons, ten 24-hour+ 200-mile team relays, and multiple 5k and 10k races.

Q:  Honey Stinger has a variety of products, what time (e.g. before, during, after) do you suggest athletes use the different products?

A: I suggest that athletes eat a Honey Stinger waffle about 30 minutes to 2 hours prior to a race or workout.  I also suggest taking a gel or a few chews right before the race or workout starts for added energy right at the beginning.  During the race/workout, chews and gels are ideal.  I love how small the chews are, making them easy to chew and manageable to take frequently.  If a workout/race happens to be long and slow, waffles could also be a good option.  For example, my husband just paced a 6:00 marathon, so taking waffles at this slower pace was great.  After the event/workout I suggest consuming a Honey Stinger Protein Bar or the new Cracker N’ Nut Butter Snack Bar!

Q: What is unique about Honey Stinger products compared to other products on the market?

A: I love Honey Stinger products compared to the competition because they use a real and natural sweeter - honey.  Products with refined sugar can cause sugar spikes and crashes, but the natural honey helps sustain energy at a high level for a longer period of time.  Additionally, there are gluten free and organic options in so many amazing flavors that taste so great that you look forward to taking them. And, they don't upset your stomach!  

Q: If someone has an evening workout, practice, or game, which Honey Stinger product(s) would be ideal to have before?

A: For evening workouts and competitions, there are caffeinated options of gels and chews to keep you firing on all levels!  Some examples include the Chocolate and the Strawberry Kiwi Energy Gels, as well as the Lime-Ade and the Cherry Cola Energy Chews.

 

Q: What is your favorite Honey Stinger product? And why?

A: This is a tough one because I use and love almost all of the products, and I'm not kidding! However, I'd have to go with the chews because I think they've made the biggest impact in my race performance.  For example, in a marathon or 50 mile race I take a few chews prior to the start and then about 1 chew per mile during the event.  Before I started using Honey Stinger, I would get nauseous after using the various gels on the market. I usually had to resort to not taking much of anything during the 2nd half of a race because I couldn't stomach anything else.  Using Honey Stinger Energy Chews during races has been a breakthrough in nutrition that led to better performance for me. After I used the Energy Chews to fuel my first 50 mile ultramarathon I was hooked, and there was no turning back.

Q: Fueling the body is important for an athletes  success. What is one tip you can share with athletes to fuel their best? 

A: Just because you are active does NOT mean that you can eat whatever you want.  Your body needs high-quality real, clean food to keep firing on all cylinders! Also, it's important to fuel your body within 30 minutes of working out.  Waffles, Protein Bars, and the new Cracker Bars are great for this!

Q: Are energy drinks recommended for teens?

Energy drinks are not recommended for teens.

Energy drinks are not recommended for teens.

A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.

Sports dietitian Molly Morgan, RD, CDN, CSSD recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity. 

Caffeine is not recommended for children and recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.

How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less. As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less. 

For teens looking to boost energy for workouts, try these tips:

  • Arrive to games and practices hydrated, See the hydration 101 handout for tips and guidelines
  • Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak, See the eating routine and snack ideas handouts for tips
  • Get adequate sleep each night

References:

Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018. 

American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks

Recipe: Maple Sea Salt Energy Bites

Energy bites are great to make ahead and have ready for a on the go breakfast or snack! This energy bite recipe pairs the sweetness of maple syrup with the crunch of pecans and sea salt - plus with a base of whole grains.  Each bite will deliver: 130 calories, 2 grams of fiber, plus 3 grams of protein! 

Maple Pecan Energy Bites

Makes 12 - 16 bites per recipe

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond butter
1/2 cup (120 mL) flax seed meal
1/2 cup (120 mL) chopped pecans
1/3 cup (80 mL) maple syrup 1 tablespoon
(30 mL) chia seeds sea salt

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks and transfer to parchment paper. Sprinkle with sea salt.
3. Place in a freezer bag or container and store in freezer or refrigerator.

Nutrition Facts (per bite) : 130 calories, 9 grams fat, 0.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 35 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 5 grams sugar, 3 grams protein

Q & A with Erik Burgdoerfer

Check out these great tips from Ottawa Senators defenseman, Erik Burgdoerfer. Here's one quick tip from Erik: when it comes to performing at your best and making the progress you are looking for on and off the ice, nutrition is key.

Erik Burgdoerfer, Ottawa Senators Defender  

Erik Burgdoerfer, Ottawa Senators Defender  

Q1: If you could tell a youth athlete one thing that they should focus on as it relates to their eating and nutrition patterns, what would it be?

I would tell them it really does matter. When it comes to performing at your best and making the progress you are looking for on and off the ice, nutrition is key. When you start to take what you eat as serious as your training the results will surprise you. 

Q2: What is your favorite refueling meal or snack? 

Let’s go with snack. This is what I typically eat after my pregame nap approx. 3 hours before game time. For those that eat a huge pregame meal this may be a big snack but I prefer to space out my calories on game day. 

Steel cut oatmeal topped with berries and cinnamon 

3 cage free organic eggs or 6oz of high quality meat (organic chicken, bison or grass fed beef, wild salmon)

1/4 of an avocado 

Q3: What is a favorite meal you like to cook? Can you share a simple recipe for it? 

Stir fry! It’s is a life saver when it comes to getting proper nutrition without a ton of work. Easy clean up and short cook time. It’s a very flexible dish. For those that try and stay away from soy in their diet try out coconut aminos instead of soy sauce, great similar tasting alternative! Another change I make in the summer to limit my carb intake is substituting brown rice, with cauliflower rice.

Q4: Staying hydrated is important for athletes, what do you do to help ensure you arrive to games and practices hydrated? 

This is always a challenge for me as I lose a ton of fluids during games and practices. The easiest thing I’ve found is to constantly hydrate. Always have a bottle of water with you. Drink when you are not thirsty! If your body is telling you that you need water it’s to late, you are already dehydrated. 

Q5: What are three nutritious foods you always keep on hand and why?

1- COOKED Organic chicken thighs or breasts

2- Organic fruit

3 - Mixed nuts, not peanuts ( Almonds, pecans, cashews, Brazil nuts and walnuts)

Let’s face it we all get lazy and want an easy option when hunger hits. I capitalized cooked Chicken because if it’s there and ready to eat you will make the healthy choice. Having fruit around is a great way to take in naturally occurring vitamins and boost energy. Nuts are my go to snack. Lots of healthy fats, help to maintain body weight in season and make you feel full!

Recipe: Watermelon Bites

What sports dietitian, Molly Morgan, loves about these watermelon bites is that they deliver important nutrients like carotenoids, including lycopene, which is anti-inflammatory.

Each bite delivers about 65 calories including a balance of healthy fats (from the watermelon seeds), quality carbs (from the dates + watermelon), plus protein (from the watermelon seeds). Plus watermelon has the amino acid citrulline, which studies have linked to decreased muscle soreness; although, note: most of the studies linking citrulline to performance benefits are based on using a citrulline powder, not from watermelon or watermelon juice; one cup of watermelon has 250 milligrams of citrulline. 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites

Makes 20 - 25 bites

Developed by blogger Anya Shinall of Anya’s Eats, these amazing bites were the winner of Go Raw’s 2016 recipe contest. They incorporate both watermelon flesh and Go Raw’s sprouted watermelon seeds and are the perfect snack either pre- or post-workout! This recipe and photo were provided by The Watermelon Board


INGREDIENTS:
1 cup pitted dates, soaked
1.5 cups Go Raw Organic Superfood Sprouted Watermelon Seeds (10-ounce bag)
1 cup fresh watermelon, chopped
1 Tbsp. coconut butter
1 slice of beet, mashed and skin removed for color (optional)

DIRECTIONS:
1. Pit dates if they’re not pitted already and chop them in half. Place into a bowl of purified water and allow to soak for 1-2 hours.
2. Once dates are soaked, remove them and place them into a food processor. Pulse a few times and then add 1 cup watermelon seeds, coconut butter, watermelon, reserving ½ cup of the seeds for later. Add the mashed beet if you are using it.
3. Blend until well combined, scraping the sides of the food processor as you go. Add the rest of your watermelon seeds and pulse so that some of the seeds remain chunky. (Note: If you want a smoother texture, continue to blend but I think these are great with a nice crunch.)
4. Remove mixture from food processor, place in a small bowl and cover, allowing to cool in the fridge for 30 minutes.
5. Remove the mixture from the fridge and keeping your fingertips slightly wet, roll the mixture into balls and place only a plate. Once you are done rolling, add a few extra watermelon seeds to the top.
Place the watermelon bites in the freezer for 1-2 hours or until nice and frozen!
 

Nutrition Facts (per bite*): 65 calories, 3 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 8 grams carbohydrates, 1 gram fiber, 6 grams sugar, 2 grams protein

*Based on 20 bites per recipe


Check out these products included in the recipe above: 

Reference: 
Pérez-Guisado, et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength Conditioning Resesarch. 2010 May;24(5):1215-22. 

Canadian Academy of Sports Nutrition, https://www.caasn.com/watermelon.html (Accessed April 30, 2018)

Q & A with Max McCormick

Max McCormick member of the Ottawa Senators  Max also runs McCormick Hockey School in the summers, for more information:  http://mccormickhockeyschool.com/

Max McCormick member of the Ottawa Senators  Max also runs McCormick Hockey School in the summers, for more information: http://mccormickhockeyschool.com/

Q1: What is one piece of advice you can give to young athletes about the importance of fueling their bodies? 
Take your nutrition seriously. It is your source of energy, recovery, and fuel. And it promotes a strong immune system and long term health. 

Q2: Do you have a favorite snack that helps to keep your energy up?
I like to make smoothies as an afternoon snack. It allows me to ingest several important nutrients and helps me keep my weight and energy up throughout the season. I’ve been trying to get more vegetable servings into my diet so I add spinach to my smoothies and I don't even taste it. 

Q3: Staying hydrated is important, what are some strategies you use to keep up with your daily hydration?
I  made it a routine to have a glass of water first thing every morning. I also carry a bottle of water with me throughout the day to sip on. Urine color is a great indicator of hydration levels. If my urine is clear or light yellow I’m hydrated. If it starts to get a darker yellow I know I need to drink more water.

Q4: Can you give players a sneak peak into your training day food routine?
Ideal meal day example: 
Breakfast: Grass feed organic eggs with sauteed spinach, avocado with sea salt, fresh fruit, water and coffee with MCT oil
Post workout lunch: Organic chicken thighs, broccoli, quinoa, water
Dinner: Wild Alaska salmon, sweet potato, asparagus, kombucha tea 

Snacks I like to mix in thought the day: nuts, kefir, smoothie, greek yogurt, fresh berries, avocado, sliced apple with almond butter

I try to always get organic/grass fed/wild/local foods to insure I get the omega three fatty acids from a grass fed diet and stay away from GMO’s and pesticides. I cook with coconut oil or olive oil to get healthy saturated fats. Healthy fats are a good energy source throughout a long season. I drink kefir and kombucha(probiotics) for gut health to keep my immune system strong. And fresh berries for a good source of carbohydrates and fiber. I try to stay away from processed foods. 

Q5: What is one healthy food that you can't believe you like now?
Kale. I saw a recipe for sautéed kale with fresh garlic and coconut oil so I gave it a try. Its now one of my favorite veggies to mix in with dinner. I cook it so it has a little crunch to it and throw some sea salt on top at the end. 

Spring Dinner Solutions

If the spring sports season has you short on time for dinner, check out these tips and easy dinner solutions to keep you out of the drive thru. 

Roasted Chicken Wrap

Roast a chicken for dinner on a night where you have more time! Then the leftover chicken can be reinvented into chicken wraps, which are a great on the go meal! For the wrap: fill a whole grain wrap and fill it with chopped veggies, lettuce, cheese, and roasted chicken.

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Taco Night

Tacos can be such a filling quick meal! To make taco night easier, chop up taco toppings ahead of time like olives, tomatoes, onion, and cucumbers. Then all you need to do to finish up dinner is cook up ground beef, chicken, turkey, or beans and season with your favorite taco seasoning!

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Grain Bowls

Cook up a batch of your favorite grain like brown rice or quinoa. Then for dinner fill a bowl with the cooked grains and top with chopped veggies, grilled chicken, beans, avocado, olives, shredded cheese, salsa, etc. These can be taken with you on the go and the best part is that everyone can customize the bowl to their preference. 

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Yogurt Parfaits

Parfaits can be more than just a snack! Have parfaits as part of an on the go meal. To make them portable, use to go containers for the parfaits. To assemble the parfaits: layer your favorite yogurt (opt for Greek yogurt for a higher protein boost), fruit, and whole grain granola. 

 

Food Safety Reminder

Last but not least, remember to pack your on the go foods with ice packs to keep the foods cool and stash the cooler in a darker place in your car, out of direct sunlight. Plus pack along hand sanitizer for a quick hand clean up in case soap and water isn't available when you are eating on the go. 

Seneca 7 - Fueling Tips and Tricks

Hi everyone! I'm Molly Morgan, the founder of Fuel2Win. Today's post is specifically for an awesome running event that is taking plan in upstate New York on April 29th, the Seneca 7. I have been lucky enough to run on a team three years in a row and have been runner 1, 4, and 7 - each leg equally challenging and fun.

As a sports dietitian, I can say from a evidence-based perspective there are definitely do's and don't's to surviving your journey around the lake and from running the event three times, there are practical considerations that play into these recommendations as well. The day moves along so fast so it is key to have a team game plan as it relates to what you are going to eat to fuel your team for 77.7 miles around beautiful Seneca Lake. 

First: You must plan ahead. There will be very little time between transitions to stop or get anything along the way. Also the route can get pretty congested at points so having what you need with you is best. Good news! If you arriving in town the night before and stop into Wegman's, which is a great grocery store (if you're not familiar) and will have a wide variety of items for you to stock up!

Second: Never try something new on the day of an event. If you are thinking of bringing along a new product to have during the event, try in first in a training run to know how you will feel! Focus on having foods that you know YOU can tolerate. For example, if bananas give you indigestion - bring along a different kind of fruit for quick energy!

Third: You will not have much down time between your legs of the event so, as soon as you can tolerate eating and drinking after you run, do!

Fourth: Drink plenty of fluids throughout the day - but don't over do it - it is all about balance. Listen to your body, if you are thirsty, sip more fluids to maintain hydration levels. If you are a heavy sweater or if you are running longer legs of the event, consider having a sports drink or electrolyte beverage to help maintain fluid stores. 

If you have other fueling questions, contact us and I will be happy to answer your sports nutrition question to help your team. Last but not least, HAVE FUN!


Download this Seneca 7 Tips - Fueling Tips and Tricks!

Click on the image below to download (for free) the tips sheet from the Fuel2Win handout store. Note: The Fuel2Win watermarks will not be on the download version of the handout.