Six Recovery Supplements for Athletes

Originally published on HVMN by Nate Martins. Why is recovery so often skipped?Athletes know it’s essential to build muscle. It’s crucial to cool down, eat protein, stretch, hydrate, and give your body an opportunity to replenish and repair post-workout.Maybe it’s our busy schedules; we’re off to the next thing so fast, often unable to account for the extra half-hour of recovery after workouts. … [Read more...]

‘Tis the season for upping the quality of your diet

Nutrient Density. Do you know what this term means and if you do are your actively apply the principle? A nutrient dense diet is something akin to choosing high octane fuel for your car over the regular unleaded. Octane is a measure of anti-knock properties, i.e. performance and the higher the octane generally the higher the performance. The same goes with your diet: fuel up with nutrient dense … [Read more...]

February is Heart Health Month!

As an athlete you may think that you are immune to heart disease since you incorporate physical activity on a regular basis. However, do you really know what an optimal heart-healthy diet should include? There is so much misinformation available that I thought a review of some dietary habits and facts pertinent to heart health were in order.Let’s start with a quiz! 1. Is it more important to … [Read more...]

Pumpkin Muffins – Yum!

I have certainly been getting adequate vitamin A/ beta carotene this November since I have gotten back into baking. My mom sent me an easy pumpkin recipe a couple of weeks ago and I have already made 3 versions, each one turning out to be very tasty! Making muffins is one of my favorite things to do when it comes to cooking. But I can’t seem to make a recipe without modifying it to put my personal … [Read more...]

Pumpkins: A nutrition powerhouse

Pumpkins are here! I am most likely in the minority as I have never cared for pumpkin pie, but I do love a nice warm pumpkin muffin on a cool fall morning or a creamy pumpkin smoothie. Pumpkins are a nutritional powerhouse and are high in carotenoids, lutein, and zeaxanthin, all of which are antioxidants that can neutralize free radicals. This fruit, yes it is technically a fruit, is also a very … [Read more...]

Sorting out cereals

With the morning temperatures getting lower, you may be thinking about switching your cold breakfast foods for something warm. While it isn’t easy to figure out which cold cereals are 100% whole grain, with hot cereals whole grains are the norm not the exception. Even Cream of Wheat has a whole-grain version. Do some whole grains beat others? It doesn’t appear so as studies have found a lower risk … [Read more...]

Three Cheers for Cherries!

Cherries are one of those delectable fruits of summer that not only taste good, but have so many health benefits that they should be an essential part of any endurance athletes’ nutrition plan. There is a significant body of research suggesting that cherries are one of the most nutritious foods you can eat. Cherries contain anthocyanins 1 and 2 which are powerful antioxidants that not only give … [Read more...]

Power up for spring training

Spring has sprung and if you are like most athletes you are planning your racing line up and putting your training plans in order. As you start ramping up your training you will also want to assess your current nutrition plan as it may be in need of a little “spring cleaning”. To help you jump start your fueling strategy I am including a recipe for a great breakfast full of muscle fueling … [Read more...]

Eggs: Good nutrition bang for your buck

Eggs are a naturally nutrient-dense food and contain almost every essential vitamin and mineral needed by humans. A large egg has about 74 calories and more than 6 grams of high-quality protein that is easily digested and absorbed by the body. Eggs are also an excellent source of choline, a nutrient that helps prevent birth defects, and a good source of riboflavin. The egg white consists primarily … [Read more...]