Day 43 - Sports Nutrition Series: Fuel During the Workout

Imagine that you put fuel in your car that gets it from point A to point B but eventually clogs up the system with toxins. The car requires regular tune ups and oil changes to combat this by-product sludge. Would you choose that fuel at the pump, or fuel that was more pure and clean-burning? We consume sports drinks, energy gels and energy bars loaded with refined sugars, chemicals and additives and wonder why we are not the ultimate athlete. It can simply be because we are not eating food that is as efficient and worth-while.

Here are a couple key concepts for nutrition during exercise that include clean-burning fuel recipes:

• Never get too thirsty or hungry. (See tips below in Level One, Two and Three)
• Use natural and homemade SPORTS DRINKS to meet your electrolyte and fuel needs. 
• When we sweat we lose both water and mineral electrolytes. We need to replenish both otherwise we can develop muscle spasms and cramping that will reduce our performance level.
• Coconut Water: naturally rich in electrolytes this is nature's sports drink just for you!
• Level One Lemon & Lime Sports Drink: Juice of half a lemon and half a lime, mixed with 2 cups of water, pinch of sea salt and one soaked and mashed date.
• Level Two Coconut Lemon Sports Drink: Juice of a lemon, mixed with 2 cups of water, 3 dates, 1 teaspoon of coconut oil and sea salt to taste, blended. 
• Level Three Carob Booster Sports Drink: 2 cups of water, 3 dates, 2 teaspoons of cacao nibs (with a natural caffeine boost - remember to rest afterward to prevent adrenal fatigue), 1 teaspoon of coconut oil, 1 tablespoon of fresh mint and sea salt to taste. Blend.
• Do not use regular, store-bought sports drinks that have artificial colors, flavors and excess free sugars. These will prevent proper recovery and productivity later on.
• Use natural and homemade SPORT GELS AND ENERGY BARS.
• Direct Fuel Bites (recipe adapted from Professional Ironman Triathlete Brendan Brazier): 5 dates, 2 tablespoons coconut oil, 2 teaspoons of lemon zest, 1 teaspoon of lemon juice and sea salt to taste. Process in a food processor, form mixture into a rectangle about 1/4 inch thick in plastic wrap. Refrigerate until slightly firm and cut into bit-sized pieces.
• Chocolate Protein Energy Gel (for Level Two and Three): 5 dates, 1 tablespoon of cacao nibs, 1 tablespoon of hemp protein powder, 1 tablespoon of coconut oil, 1 tablespoon of lemon or lime juice, 1 teaspoon of citrus zest and sea salt to taste. Process in a blender or food processor until a gel-like consistency. Put in a gel flask from running supply store or in plastic zip lock baggie.
• Banana Bread Energy Bar (recipe adapted from Professional Ironman Triathlete Brendan Brazier) (Level Two and Three): 1 small banana, 3/4 cup dates, 1/2 cup walnuts, 1/2 cup almonds, 1/4 cup ground sesame seeds, 2 teaspoons of cinnamon, 1/2 teaspoon of nutmeg, sea salt to taste. Process in food processor until totally smooth. Roll into balls or lay flat on plastic wrap as a large flat rectangle and cut into bars. Wrap individually in plastic wrap to grab on-the-go.

  Below you will find the general exercise level categories with the most effective fuel types:

1.  Level One | The Health-Minded Athlete: High intensity exercise that is shorter in time. 
1. Duration: One hour or less. 
2. Examples: Interval training, a three to six mile run, working out at the gym, a game of volleyball, tennis, soccer, football or other sport that requires intense movement and then periodical rest.
3. Best During-Workout Nutrition Tips for Level One:
1. At the on-set of thirst, have sips of water.
2. Sports drinks. 
2. Level Two | The Seasoned Athlete: Moderate intensity exercise for a moderate amount of time. 
1. Duration: Between one and three hours in duration. 
2. Examples: Half marathon, marathon, Olympic distance triathlon, extended cycling, hiking. These are activities  that require more sustained energy but less intensity as level one.
3. Best During-Workout Nutrition Tips for Level Two: 
1. At the on-set of thirst, have sips of water.
2. Sports drinks.
3. Exercise sessions exceeding two hours usually require easily digestible nutrients every half hour thereafter: Sports gel, bar or direct fuel bites.
3. Level Three | The Olympian: Lower intensity exercise for a longer period of time.
1. Duration: More than three hours long.
2. Examples: Ironman, mountain climbing, adventure racing, very long distance running, or stressful active days spent on your feet (this can include hard labor!).
3. Best During-Workout Nutrition Tips for Level Three:
1. At the on-set of thirst, have sips of water.
2. Sports drinks.
3. Sports gel, bar or direct fuel bites with protein.

All of the suggestions above are to be used based on your own intuitive feelings. If you are in Level One, and yet 45 minutes in feel better incorporating a sports gel with protein, follow that guidance and see how it works. Remember one thing though - the more that you fuel your body with fresh, natural and clean fuel, the more efficient and powerful you will become as an athlete. 


Nat

Day 26 - Root Vegetable Rumble & Peter Pan Pesto Green Beans

Busy all the time and feel too tired to make a homemade meal? Read this blog for a super simple and easy dinner that is packed full of goodness!

With only 20 bucks in my wallet I had one goal: use only this money to make a killer dinner for three that is delicious, inexpensive and feels good in my family's collective belly well after suppertime.

 WHAT I GOT:

2 Large Yams
3 Large Purple Potatoes
2 lbs. Green Beans
1 package Garlic/Almond Pesto
Red Leaf Lettuce
Carrot
Avocado
Red Onion
Can of Olives
 

 WHAT I MADE:

Root Vegetable Rumble: Cut up the potatoes that I purchased and put into a baking pan, drizzled with salt, pepper and extra virgin olive oil. Baked at 350 degrees for about 30 minutes.

Peter Pan Pesto Green Beans: Lightly steamed green beans that were then coated with a container of pesto.

Hodgepodge Salad: I added the rest of the ingredients I bought at the store above into a bowl along with some avocado, yellow beet and red bell pepper that I had left over. I sliced some chicken sausage on the side for those who wanted a denser meal. Served with Balsamic Vinaigrette.

 HOW IT WENT:

It is never too late in the day to make a delicious and fast meal!

My daughter (the current guinea pig in an unconditional permission to eat anything experiment) knocked my socks off with shooting for the two big plates of salad first. She gawked at the green beans (not a favorite) but I told her they were Peter Pan Pesto Green Beans; 'C'mon!!! Give just one a try.' She loved them. Ended up eating a plateful.

The decadence of the pesto paired with the simplicity of the green bean was genius. The way the crunchy and juicy texture of the salad items mingled with the Roasted Vegetable Rumble was divine. It reminded me of roasted vegetable salads that I used to have years ago at a pub. 

With candle lit and the table set we had the nicest meal of the week. Going out to eat is so overrated. Do a Root Vegetable Rumble instead!

Nat