Peanut Butter Cranberry Bites

By: Hannah Segur

Try out these Peanut Butter Cranberry Energy bites - perfect for someone on the go. Whether your playing a sport or just running around all day, these bites are a quick and easy way to get all the nutrients that are in a granola bar. They deliver a mix of healthy fats and quality carbs to keep your energy levels up! Each bite has about 150 calories, 8 grams of fat, 20 grams of carbs - plus 4 grams of protein!

Peanut Butter Cranberry Bites
Makes 16 - 18 bites (about 1 oz each)

Ingredients:
1 cup oats
1/2 cup white chocolate chips
1/2 cup sunflower seeds
1/2 cup peanut butter
1/3 cup honey
1 teaspoon vanilla extract
1/2 teaspoon sea salt
1 packet vanilla protein powder (e.g. Klean Athlete Isolate Vanilla Protein Powder)
1/2 cup dried cranberries

Directions:

1. Add peanut butter, vanilla, honey, and vanilla protein powder to a medium saucepan. Cook over medium heat, stir until the mixture starts to bubble. Heat for one more minute once it starts to bubble. Make sure to keep stirring at this point so the mixture doesn't burn. Remove mixture from heat.

2. Add in vanilla and sea salt. Stir until it combines with the mixture. Add in oats and sunflower seeds, mix until everything is combined. (Optional: if you don't want your chocolate chips to melt, refrigerate the granola for 15 minutes, or wait to add the chocolate until the oat mixture reaches room temperature and is cooled.)

3. Add in chocolate chips and cranberries and stir until they're mixed with the granola.

4. Next, line a baking sheet with parchment paper.

5. Once your sheet is lined, use a spoon to scoop out some of the granola. Roll the granola around until it makes a ball. Place the ball onto the baking sheet and repeat this step until there is no more granola left.

6. Place the baking sheet into the freezer for 1 hour. Once that hour is up, transfer the granola bites to the refrigerator and keep refrigerated until you are ready to enjoy them!

Nutrition Facts (per bite): 150 calories, 8 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 110 milligrams sodium, 20 grams carbohydrates, 1 gram fiber, 14 grams sugar, 4 grams protein

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.

Chia Peanut Butter Protein Bars

Make your own protein bars with this simple recipe! Each bar has 9 grams of protein, 3 grams of fiber, and 190 calories. Then wrap up the bars in single serving bags or in pieces of foil - they are perfect to take on the go!

chia peanut butter bar

Chia Peanut Butter Protein Bars

Serves 10

Ingredients:
1 1/2 cups chickpeas, drained and rinsed
3 tablespoons coconut milk
30 grams (2 scoops) chocolate Klean Athlete protein powder
1/2 cup creamy peanut butter
1/2 teaspoon sea salt
1/4 cup maple syrup
1/2 cup old fashioned rolled oats
2 tablespoons chia seeds

Directions:

Prepare a 9 x 9 - inch baking dish with non-stick cooking spray or parchment paper.

In a food processor pulse the chickpea and the coconut milk until well combined. Then add the protein powder, peanut butter, sea salt, and maple syrup. The mixture should be thick and sticky.

Transfer the mixture to a mixing bowl and add the oats and chia seeds. Stir until well combined. Add the mixture into the prepared baking dish. Refrigerate at least 4 hours. Cut into 4 bars and serve.

Store bars in a air tight container and refrigerate or even pack in single serving bags or wrap in foil.

Nutrition facts (per bar): 190 calories, 9 grams fat, 2 grams saturated fat, 0 milligrams cholesterol, 140 milligrams sodium, 20 grams carbohydrates, 3 grams fiber, 7 grams sugar, 9 grams protein

Recipe: PB Chip Energy Bites

These peanut butter chip energy bites are absolutely delicious and they are whole grain based! They are perfect to keep on hand to fuel your athlete.

Energy Bites.jpg

PB CHIP ENERGY BITES
Serves 24 (Bites about 1" - 1.5" each)

Ingredients:
¼ cup honey
¼ cup coconut oil, melted
1 cup creamy peanut butter
3 cups rolled oats
3 tablespoons chia seeds
1 cup dark chocolate chips

Directions:
1.    In a mixing bowl combine the honey, coconut oil, and peanut butter. Mix until well combined.
2.    Then add-in the rolled oats and chia seeds. Stir to mix together. 
3.    Finish with chocolate chips.
4.    Cover and refrigerate for at least 30 minutes. 
5.    Then remove from the refrigerator and form into bites, about 1-inch each. 
6.    Place in a storage container or freeze!

Nutrition facts per serving: 180 calories, 11 grams fat, 5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 50 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 9 grams sugar, 4 grams protein
 

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! 

Preparing College Athletes for Back to School

Source: Getty images

Source: Getty images

If you are an athlete and getting ready to head off to or back to college, this is an important time to calibrate your nutrition and plan and establish a game plan for when you are at school. Sometimes fueling your body can feel like a full-time job but the effort and diligence you put in will certainly yield results. Check out these tips two steps our founder and sports dietitian, Molly Morgan recommends that you take before heading to campus:

 

1. Research what foods and beverages will be available and/or provided to you at school 

Some athletic programs will have specific products like tart cherry juice, protein bars, bananas, etc. that will be available at the gym. Use these items to supplement your eating routine! 

Review menus for dining halls that will be accessible and learn what is offered and what is open when. This will help you for step 2!

Find out where the nearest grocery store is and a way to get there routinely to stock up on items that will keep you fueled while studying, between classes, etc. Check out this Snack Ideas handout for nutrient-rich snack ideas. 

2. Make a Food Game Plan

Once you have done some research you can now craft together your food game plan! Taking time to think this through will help your plan become a reality because fueling your body doesn't just happen by accident. Be sure to consider your class, practice, and game schedule when crafting your plan out as some days will likely be more hectic than others. 

If you are living on your own learn or have access to a kitchen, this summer, learn to prepare some simple meals and snacks that can become part of your eating routine. For example, teach yourself how to make these Maple Sea Salt Energy Bites which could be an on the go breakfast or a great snack.

Plan for at least 3 meals and 2 - 3 snacks to meet your energy needs!

3 Quick Tips: Consistency, Energy, Balance

Consistency quote.jpg

When it comes to fueling your body, consistency is key. Often times athletes focus more on their training consistency and less on their nutrition consistency.

Yet the energy their body needs will come from the foods and beverages they take in. When food is an after thought, it can take a toll on the body overtime, especially when enough overall energy (calories) are not coming in.

Here are three quick tips to help you dial in your fueling plan:

1: Consistency

When you are routinely training hard, it is a must to fuel the body consistently. A lot of times athletes think more about what they are and are not eating on game or event days, yet the day to day is just as important. If fueling the body is neglected and not part of the focus, you will not get the maximum results out of your training. 

2: Energy

Although, there is a lot of complexity when it comes to the science of sports nutrition and fueling the body, first and foremost you must take in enough energy (calories) to match your training needs and goals. If you are looking to put on muscle but do not have enough overall calories coming in, it will be impossible to get the gains you are looking for. 

If you have no idea how many calories you need per day, work with a sports dietitian to get a custom plan designed to meet your training needs. Visit the SCAN (Sports, Cardiovascular and Wellness Nutrition Group) website to find a dietitian near you.

3: Balance

Fueling the body is all about balance, focus on getting most of your calories from nutrient-rich foods: fruits, vegetables, lean meat, yogurt, milk, whole grains, avocado, olive oil, etc. And having the occasional salty snack food or dessert is okay! Sports dietitian Molly Morgan suggests her athletes follow a 90/10 rule... 90% of the time choosing the nutrient-rich choices and 10% of the time for the 'extras'".

Click here to download this great Fuel2Win overview handout for quick tips and guidance to boosting your overall eating routine.

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!

Product Tip: Fuel For Fire

It is always important to have planned snacks that will deliver the fuel to keep your body running at it's peak. Although when your schedule is crazy it can get challenging. Sports dietitian, Molly Morgan's latest product tip is Fuel For Fire Smoothie Pouches. This product has a perfect blend of fruit and protein, each pouch provides about 100 calories, 15 grams of carbs, and 10 - 12 grams of protein.

Fuel for Fire Smoothie

Plus the ingredient list of the pouches is simple - for example the strawberry banana smoothie ingredients include: banana, strawberry, water, whey protein isolate, natural flavor, citric acid, and ascorbic acid (aka vitamin c).

The pouches are available in a variety of flavors including: tropical, sweet potato apple, strawberry banana, coffee, and banana cocoa. Note: The coffee one has 65 milligrams of caffeine, which is ideal for adult athletes over the age of 18 and would not be recommended for younger athletes. 

When should you add these pouches in as an athlete? When you are active for longer periods of time it is important to routinely have carbohydrates, some protein, and fat to keep energy levels up and balance blood sugar levels. This is especially for activities that are lasting longer than 1 - 2 hours.

What is great about these Fuel for Fire pouches is that once they are opened you can put the cap back on - making this ideal to stick back in a bike jersey pocket, backpack, or golf bag. 

Another suggestion of when to include these notes Morgan, is for a quick on the go snack! "I bring a couple of these along with me for busy days to help keep our little guys fueled and I always bring them along when the boys are out playing a golf match," states Morgan. 

Fuel For Fire pouches are available at Wegman's grocery stores or also buy them on-line directly from Fuel for Fire

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.