CNSathlete

Nutrition and Endurance Sports Coaching

[CNSathlete @CNSathlete]

At the time of a sports event:
1. Carbohydrate loading for 3-4 days before an event can help top up your glycogen stores.
2. On an event day, eat your last meal 3-4h before exercising, to let your stomach empty.
3. Avoid eating sugary or starchy foods 30 min before an activity.

[CNSathlete @CNSathlete]

For those of you wondering what to eat before and after different types of #workouts, this is the #perfect_guide! This guide shows you the perfect amount of #yummy #snacks to fuel your #exercise. You can always substitute certain #foods for something you like better!

[CNSathlete @CNSathlete]

Planning and nutrient-dense snacks are the key to #fueling your body properly during heavy training #regiments. Dried #fruit and nuts are 2 examples of high-calorie, nutritive foods. Here are some other #weight_gain strategies: https://t.co/A3CGgQIJUM…/strategies-for-weight…/

[CNSathlete @CNSathlete]

Caffeine can increase dopamine levels in the brain. This may reduce fatigue and help athletes work harder during training sessions. A healthy adult can safely consume 300 to 400 milligrams of caffeine (or 3 to 4 cups of brewed coffee a day).

[CNSathlete @CNSathlete]

Antioxidants may help provide protection against:
• Certain types of cancers
• Heart problems
• Immune issues
• Vision problems
• Memory problems
You can up your intake of antioxidants by consuming more brightly colored fruits and vegetables, beans, nuts, and seeds.

[CNSathlete @CNSathlete]

Snacking may control appetite, but it could also either be boosting diet quality or lead to excess intake of saturated fats, sodium, and added sugars. Instead of grabbing a bag of chips, reach for an #Apple or serving of nuts. Healthy snacking can lead to a healthier body weight.

[CNSathlete @CNSathlete]

Combine #diet & exercise. Eating #high_quality protein (meat,fish,eggs,dairy,soy) within 2h after #exercise enhances #muscle repair/growth.

[CNSathlete @CNSathlete]

For #healthy #weightgain top your foods with concentrated calories, such as spreading #peanut or #almond butter on a whole-grain #muffin.

[CNSathlete @CNSathlete]

Eating in front of TV, while playing video games or surfing the Internet leads to #mindless_eating & reduces satiety signals sent to brain.

[CNSathlete @CNSathlete]

Not much gives you a greater appreciation for what it takes to create food than to grow your own. It could be herbs or tomatoes on a patio.

[CNSathlete @CNSathlete]

Do not skip #breakfast hoping to #lose_weight. By starting the day with a #balanced meal, you're less likely to #overeat later in the day.

[CNSathlete @CNSathlete]

Eating every 3-4 hrs can help fuel a healthy metabolism,maintain muscle mass & prevent between-meal hunger that can lead to unwise snacking.

[CNSathlete @CNSathlete]

The best foods to eat when stressed are baked sweet potatoes,minestrone soup & sautéed vegetables over rice (high-fiber, carbohydrate rich).

[CNSathlete @CNSathlete]

A delicious recipe to try is Hummus and Sun-Dried Tomato Wrap. It's quick & easy without cooking! Here's the source: https://t.co/HHr49NY68A

[CNSathlete @CNSathlete]

Eating breakfast can boost an athlete’s metabolism and fuel the mind and body. It consists of 3 macronutrients: #protein, #fats, and #carbs!

[CNSathlete @CNSathlete]

Shopping tips:
-Plan what you're going to eat.
-Determine where to shop.
-Shop for in-season foods.
-Try canned/frozen foods.
-Eat out less.

[CNSathlete @CNSathlete]

Caffeine in some cases improves exercise performance. Healthy amount for adults is 200 mg/day or less=about 2 cups or less of brewed #Coffee

[CNSathlete @CNSathlete]

#March is #National_Nutrition_Month! Today’s #recipe is this #delicious Easy 5-#Ingredient White #Chicken #chili. Check the recipe below!

[CNSathlete @CNSathlete]

-Eat fresh foods
-Cook more often at home
-Eat processed and prepared foods less often
-Read food labels and chose those with lower sodium

[CNSathlete @CNSathlete]

Prebiotics and probiotics improve health especially gastrointestinal health. Food sources:https://t.co/UTJ6PD5H4I & https://t.co/8qvALsC09G