Protein tips for Athletes. Many times athletes lack fueling up properly resulting in lack of energy and recovery. Whether you are a cyclist, runner or yogi you must replenish your body. I LOVE drinking a cold pressed green juice right after hot yoga. I know that my cells are being revitalized instantly.
I’d like to share with you a few tips that might help you refuel faster and recover faster based on introducing new ingredients into your daily workout routine.
Even if you are not an athlete, your body needs protein, amino acids, proper hydration and fats to detoxify, regenerate and maintain energy levels.
HYDRATE. Are you drinking enough? I suggest two liters of water per day during any workout and clean eating program.
- Prepare a natural hydration drink with 30 ounces of water, 1/4 teaspoon sea salt, the juice of 1 lemon, and 1 teaspoon of honey (optional).
- Add 4 ounces of coconut water to 20 ounces of water with lemon post-workout.
- Buy electrolyte packets at Whole Foods, or at your local running store. My favorites are Ultima or Vega, as they do not contain extra sugar.
MAKE SURE YOU ARE GETTING ENOUGH FAT AND PROTEIN to maintain your energy. This is key! You can add extra clean sources of protein and fats to any meal. You do not want to lose muscle during your program or feel fatigued.
If you are feeling tired, I suggest you add the following:
- A scoop of plant-based protein to smoothies, soups or even mixed into a dip. I like to use a Vegan, Dairy Free, Gluten Free Protein Powder. You can purchase that here.
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On average, I recommend my clients add:
- 3-5 ounces of protein to both lunch and dinner for women
- 5-7 ounces of protein to both lunch and dinner for men
Choose healthy and clean protein sources that are organic and, ideally, grass- fed for the meats. You can also make bone broth, which is loaded in minerals such as calcium, phosphorus, magnesium, and potassium. Plus bone broth is a great source of fat and is great for nourishing the adrenals.
My favorite low-mercury fish choices are salmon, sardines, anchovies, sole. They are high in omega-3 fatty acids, which are great for fighting off free radicals (oxidized cells) in the body.
KEEP YOUR BLOOD SUGAR BALANCED. I have found adding extra fat to a meal really helps stabilize blood sugar while working out and detoxing.
If you are vegetarian, there are tons of great sources of plant-based proteins such as:
- Hemp seeds, sunflower seeds, pumpkin seeds and pine nuts
- Flax seeds
- Nutritional yeast, if tolerated by the body
- Chia pudding with an extra scoop of plant protein
- Spinach, broccoli, and kale
- Sea vegetables
- Coconut flour
- Seed butters
IF YOU NEED MORE ENERGY, ADD HEALTHY CARBOHYDRATES
such as yams, sweet potatoes, or root vegetables such as parsnips, carrots and beets. Fruits are another good source of carbs for active people. Some find it ideal to eat carbohydrates post workout, as this is when you are in fat-burning and carb- burning mode. A yam with coconut oil and cinnamon is a good choice.
Good energy-boosting snack options include:
- An avocado with turkey slices or nutritional yeast
- A smoothie with hemp protein and/or a banana
- A nutrient-dense protein ball
- A banana spread with sunbutter and shredded coconut
- A soaked date (if you don’t suffer from sugar imbalances)
- Berries with a small amount of shredded coconut
- Chia pudding with berries, raw cacao powder, hemp protein powder or seeds and cinnamon
To make chia pudding, mix 1 can of full fat coconut milk , 2 tablespoons of chia seeds, 2 tablespoons of raw cacao powder and a dash of vanilla extract (optional). Whisk together in a large bowl, mix well then pour ingredients in a mason jar. Refrigerate overnight. Enjoy the next morning or post workout. Taste like chocolate decadent pudding.
THE BEST WAY TO STICK TO ANY PROGRAM IS TO CREATE A SCHEDULE. Plan and
prep to ensure your success. Your typical day as an athletic detoxer might involve:
- Drinking Lemon Water Elixir upon waking
- Adding protein, ½ avocado, bee pollen or an extra banana to your smoothie for energy
- Choosing one of the healthy snacks from the list above mid-morning
- Adding the amount of protein appropriate for your body type for lunch
- Making sure your afternoon snack is packed with a good amount of fat and protein
- Adding one of the clean proteins to your dinner
- Having a nice glass of coconut water or natural hydration drink
Remember to stay hydrated, keep your meals clean and make sure you are listening to your body. If you begin to lose muscle or energy, up your nutrient intake. Contact me to order the protein powder. Or, click on this link here and purchase wholesale.