Game On - Kids Sports Nutrition

29/02/2024

Prep for peak performance on the ice! 🏒

Elevate your game with pre-training snacks – the unsung heroes for hockey players and our always-on-the-go parents. 🚀

Pre-training snacks are a vital part in ensuring the perceived physical and mental benefits of that training session will be utilized (and compounded into gains).

Remember, it’s an art, not just a snack!

Strike the sweet spot between satiation and heaviness; you want to fuel, not feel too full. 🍏

💪 General rule of thumb: opt for easy-to-digest carbs, limited ingredients and time it 15 to 90 minutes before training. 🕒

Ready to make those gains compound?

Share your go-to pre-training fuel in the comments below! ⬇️


Kids Performance Nutrition

Our favourite are power energy balls:

2 1/2 cups of rolled oats
2 tbsp of pure maple syrup
1/2 cup of mini dark chocolate chips
1 mashed banana
2 tbsp of raw peanut butter
1/2 tsp of pure vanilla extract
1/4 tsp of fine sea salt

👉In a food processor, add oats and process until a fine flour forms (30 to 60s).

👉 In a medium sized bowl the ground oats and the remaining ingredients.

Mix well.

👉 Line a large plate with parchment paper. Remove the blade from the food processor, and using your hand, grab a tablespoon of dough and roll it into a small ball.
Repeat.
👉 Chill the cookie dough balls in the freezer for about 30 minutes.

Then store them in an airtight container in the fridge for up to a week.

✨✨2 to 3 are great for pre-training.✨✨

22/01/2024

🌟 𝐍𝐨𝐮𝐫𝐢𝐬𝐡𝐢𝐧𝐠 𝐈𝐧𝐣𝐮𝐫𝐞𝐝 𝐀𝐭𝐡𝐥𝐞𝐭𝐞𝐬: 𝐁𝐮𝐬𝐭𝐢𝐧𝐠 𝐭𝐡𝐞 𝐁𝐢𝐠𝐠𝐞𝐬𝐭 𝐌𝐲𝐭𝐡! 🌟⁣
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Let’s debunk a common misconception about fueling injured athletes! 🤯🏋️‍♂️⁣
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🚨 𝐌𝐲𝐭𝐡: Injured athletes should consume less energy because they’re less active. 🚨⁣
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👉 𝐓𝐫𝐮𝐭𝐡: When injured, the focus shifts from fueling for training to fueling for repair and recovery. The body and mind need energy for healing! 💪🔋⁣
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✨ 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐲 #𝟏: 𝐄𝐧𝐞𝐫𝐠𝐲 𝐁𝐚𝐥𝐚𝐧𝐜𝐞, 𝐈𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐌𝐮𝐬𝐜𝐥𝐞 𝐌𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞 ✨⁣
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To help repair and recovery, we need to prioritize:⁣
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1️⃣ 𝐇𝐢𝐠𝐡-𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐏𝐫𝐨𝐭𝐞𝐢𝐧: Essential for repair, especially during immobility. Maintain muscle density with top-notch protein sources 𝘴𝘶𝘤𝘩 𝘢𝘴 𝘨𝘳𝘢𝘴𝘴-𝘧𝘦𝘥 𝘮𝘦𝘢𝘵𝘴, 𝘨𝘳𝘦𝘦𝘬 𝘺𝘰𝘨𝘶𝘳𝘵, 𝘧𝘳𝘦𝘦-𝘳𝘢𝘯𝘨𝘦 𝘦𝘨𝘨𝘴 𝘢𝘯𝘥 𝘱𝘭𝘢𝘯𝘵-𝘣𝘢𝘴𝘦𝘥 𝘰𝘱𝘵𝘪𝘰𝘯𝘴 𝘵𝘰𝘧𝘶, 𝘭𝘦𝘯𝘵𝘪𝘭𝘴, 𝘢𝘯𝘥 𝘲𝘶𝘪𝘯𝘰𝘢.⁣
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2️⃣ 𝐎𝐦𝐞𝐠𝐚 𝐅𝐚𝐭𝐭𝐲 𝐀𝐜𝐢𝐝𝐬: 🐟 Support muscle protein synthesis and 𝐩𝐫𝐨𝐯𝐢𝐝𝐞 𝐚𝐧𝐭𝐢-𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐨𝐫𝐲 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬. ⁣
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3️⃣ 𝐂𝐨𝐦𝐩𝐥𝐞𝐱 𝐂𝐚𝐫𝐛𝐬 𝐚𝐧𝐝 𝐆𝐫𝐚𝐢𝐧𝐬: 🌾 Packed with vitamins and minerals (Zinc, Mg) supporting the immune system and muscles. 𝘔𝘢𝘨𝘯𝘦𝘴𝘪𝘶𝘮 𝘢𝘪𝘥𝘴 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮, 𝘮𝘶𝘴𝘤𝘭𝘦 𝘩𝘦𝘢𝘭𝘵𝘩, 𝘢𝘯𝘥 𝘢 𝘨𝘰𝘰𝘥 𝘯𝘪𝘨𝘩𝘵’𝘴 𝘴𝘭𝘦𝘦𝘱 (😴 𝘤𝘳𝘶𝘤𝘪𝘢𝘭 𝘧𝘰𝘳 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺)!⁣
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Let’s fuel smart, recover stronger, and shatter those myths! 💪🍏 ⁣
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14/01/2024

🌟 𝐃𝐨𝐧’𝐭 𝐋𝐞𝐭 𝐈𝐧𝐣𝐮𝐫𝐢𝐞𝐬 𝐚𝐧𝐝 𝐈𝐥𝐥𝐧𝐞𝐬𝐬 𝐃𝐞𝐫𝐚𝐢𝐥 𝐀𝐧 𝐀𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐒𝐮𝐜𝐜𝐞𝐬𝐬! 🌟⁣
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🚫 There’s nothing worse than hitting your peak during pre-season or playoffs, only to be sidelined by a nagging tendon or a looming cold. ⁣
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That’s why we’re here with 𝟑 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐰𝐚𝐲𝐬 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐜𝐚𝐧 𝐛𝐞 𝐲𝐨𝐮𝐫 𝐠𝐚𝐦𝐞-𝐜𝐡𝐚𝐧𝐠𝐞𝐫 𝐢𝐧 𝐬𝐭𝐚𝐲𝐢𝐧𝐠 𝐢𝐧𝐣𝐮𝐫𝐲 𝐚𝐧𝐝 𝐢𝐥𝐥𝐧𝐞𝐬𝐬-𝐟𝐫𝐞𝐞 and maintaining optimal health throughout their athletic journey! 🏀🏋️‍♂️⁣
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1️⃣ 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐢𝐬 𝐚 𝐓𝐨𝐨𝐥 𝐓𝐡𝐚𝐭 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐬 𝐂𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐯𝐞 𝐓𝐢𝐬𝐬𝐮𝐞:⁣
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💪 Nutrition fortifies connective tissue, reducing the risk of muscle and tendon injuries. 𝘓𝘰𝘢𝘥 𝘶𝘱 𝘰𝘯 𝘤𝘰𝘭𝘭𝘢𝘨𝘦𝘯-𝘳𝘪𝘤𝘩 𝘧𝘰𝘰𝘥𝘴 𝘭𝘪𝘬𝘦 𝘣𝘰𝘯𝘦 𝘣𝘳𝘰𝘵𝘩 𝘢𝘯𝘥 𝘧𝘪𝘴𝘩 𝘵𝘰 𝘦𝘯𝘩𝘢𝘯𝘤𝘦 𝘵𝘪𝘴𝘴𝘶𝘦 𝘳𝘦𝘴𝘪𝘭𝘪𝘦𝘯𝘤𝘦.⁣
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2️⃣ 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐢𝐬 𝐚 𝐓𝐨𝐨𝐥 𝐓𝐡𝐚𝐭 𝐅𝐢𝐠𝐡𝐭𝐬 𝐎𝐟𝐟 𝐔𝐩𝐩𝐞𝐫 𝐑𝐞𝐬𝐩𝐢𝐫𝐚𝐭𝐨𝐫𝐲 𝐈𝐧𝐟𝐞𝐜𝐭𝐢𝐨𝐧𝐬:⁣
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🍊 Strengthen your defense! Proper nutrition is your shield against upper respiratory infections. 𝘓𝘰𝘢𝘥 𝘶𝘱 𝘰𝘯 𝘷𝘪𝘵𝘢𝘮𝘪𝘯 𝘊-𝘳𝘪𝘤𝘩 𝘧𝘰𝘰𝘥𝘴 𝘭𝘪𝘬𝘦 𝘰𝘳𝘢𝘯𝘨𝘦𝘴 𝘢𝘯𝘥 𝘣𝘦𝘭𝘭 𝘱𝘦𝘱𝘱𝘦𝘳𝘴 𝘵𝘰 𝘧𝘰𝘳𝘵𝘪𝘧𝘺 𝘺𝘰𝘶𝘳 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮.⁣
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3️⃣ 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐢𝐬 𝐚 𝐓𝐨𝐨𝐥 𝐓𝐡𝐚𝐭 𝐎𝐩𝐭𝐢𝐦𝐢𝐳𝐞𝐬 𝐒𝐥𝐞𝐞𝐩 𝐟𝐨𝐫 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲:⁣
😴 Nutrition is your secret weapon for a good night’s sleep! 𝘍𝘰𝘰𝘥𝘴 𝘭𝘪𝘬𝘦 𝘢𝘭𝘮𝘰𝘯𝘥𝘴 𝘢𝘯𝘥 𝘵𝘶𝘳𝘬𝘦𝘺 𝘤𝘰𝘯𝘵𝘢𝘪𝘯 𝘴𝘭𝘦𝘦𝘱-𝘪𝘯𝘥𝘶𝘤𝘪𝘯𝘨 𝘱𝘳𝘰𝘱𝘦𝘳𝘵𝘪𝘦𝘴, helping you maximize recovery during those critical rest hours. Because, let’s face it, sleep is your most potent ally in achieving peak performance!⁣
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More injury nutrition coming up this week! 🥦🏆 ⁣
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Double tap and Comment YES below! 👇

09/01/2024

🏆 This week is crucial for an athlete’s immunity Monika.

Transitioning abruptly into a demanding schedule after the holiday break {should have seen me trying to get our son up}, when many athletes are still recovering, can leave them feeling depleted and more susceptible to a weakened immune defense.

For elite athletes, immune health is paramount, especially since they have more energy demands than some peers. Here are key tips to keep in top form.

Let’s dive in! 🚀🌡️

🌟 Elite Athletes’ Immune Boost Blueprint! 💪🤒

1. 🍊 Fuel Your Immune Arsenal:

Why: Illness risk spikes during intensified training. Nutrient-rich foods are your armor!
What: Oranges, berries, leafy greens, bell peppers. Plus do not forget GAMEON recovery principles {more on that coming soon}

2. 💤 Quality Sleep for Super Immunity:

Why: High-demand or under-recovery lowers immunity in elite athletes.
How: Optimize sleep hygiene an hour before bedtime, avoid chronic sleep restriction, consider daytime naps, use wearables for monitoring and staying consistent 🌙😴

3. 🍏 Nutrition for Immune Resilience:

Why: Nutrients are vital for optimal immune function.
What: Match energy intake to expenditure, well-balanced GAMEON plates, adequate protein, consider **vitamin D3 (1,000 IU/day from autumn to spring), and probiotics for illness-prone/traveling athletes. 🍲🥦

Remember, it’s not just about avoiding illness; it’s about optimizing your overall performance and staying on top of your game! 🏋️‍♂️💚

I have some meal ideas (breakfast, lunch, dinner, and snacks) that incorporate nutrient-dense, immune-boosting ingredients.

Delicious, quick, anti-oxidant-packed recipes will help your athlete (and your family) stay healthy this cold/flu season!

Reply to this email with IMMUNE IDEAS and I will send them your way!

Chat soon,

Moni

** You know the drill. Supplementation does not negate an effective performance diet and everyone should check with a credited health and wellness professional before starting any supplement protocol.

20/12/2023

🌟 Let’s talk hydration for peak performance! 💦⁣
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Yes, again 😉 because as your online performance nutritionist, I can not stress enough how important it is.⁣
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Here are 3️⃣ tips that are a great start regarding hydration and practice.⁣
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𝐒𝐢𝐩 𝐒𝐦𝐚𝐫𝐭, 𝐒𝐢𝐩 𝐎𝐟𝐭𝐞𝐧:⁣
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Remember, it’s not just about chugging water at practice. Encourage your athlete to sip water throughout the day to stay consistently hydrated. Small sips make a big difference! 🥤⁣
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𝐏𝐨𝐰𝐞𝐫-𝐔𝐩 𝐰𝐢𝐭𝐡 𝗪𝐚𝐭𝐞𝐫 𝐁𝐫𝐞𝐚𝐤𝐬:⁣
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During practice, make sure your star takes water breaks every 15-20 minutes. ⁣
It’s like a recharge for their body, keeping energy levels high and performance even higher! 🚰⚡⁣
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𝐑𝐞𝐜𝐨𝐯𝐞𝐫 & 𝐑𝐞𝐟𝐮𝐞𝐥:⁣
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Their performance nutrition isn’t over when practice ends!⁣
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After that intense workout, make sure your athlete rehydrates to kickstart recovery. ⁣
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Water is their MVP for post-practice rejuvenation! 🙌💧⁣
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Stay hydrated, stay unstoppable! 🏆 ⁣
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12/12/2023

🚫⚡️ Hey Elite Athletes! ⁣
𝐌𝐨𝐧𝐝𝐚𝐲 𝐝𝐫𝐚𝐠𝐠𝐢𝐧𝐠 𝐲𝐨𝐮 𝐝𝐨𝐰𝐧? ⁣
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Before you reach for that energy drink, let’s talk fueling for peak performance. 🏃‍♂️🏋️‍♀️⁣
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As your performance nutritionist, I’m here to spill the tea (𝘰𝘳 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐 𝘴𝘢𝘺, 𝘴𝘱𝘪𝘭𝘭 𝘵𝘩𝘦 𝘦𝘭𝘦𝘤𝘵𝘳𝘰𝘭𝘺𝘵𝘦𝘴) on why energy drinks are not the answer for champions like you. ⁣
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Here’s the lowdown:⁣
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1️⃣ 𝐀𝐫𝐭𝐢𝐟𝐢𝐜𝐢𝐚𝐥 𝐁𝐮𝐳𝐳 𝐯𝐬. 𝐓𝐫𝐮𝐞 𝐄𝐧𝐞𝐫𝐠𝐲: caffeine makes you feel like you have energy without really giving you energy. ⁣
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2️⃣ 𝐍𝐨𝐭 𝐟𝐮𝐞𝐥𝐢𝐧𝐠 𝐦𝐮𝐬𝐜𝐥𝐞: energy drinks don’t fuel your muscle for power and speed ... carbohydrates do.⁣
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3️⃣ 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧 𝐌𝐚𝐭𝐭𝐞𝐫𝐬: many energy drinks can leave you dehydrated due to high caffeine and if you have been hanging around here long enough you know that hydration is key for optimal performance.⁣
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So, skip the energy cans and opt for a powerhouse fuel-up! 🍏💪 ⁣
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Whether it’s a nutrient-packed smoothie, a balanced meal, or a hydration strategy tailored to your training, let’s fuel your body like the champion it is.⁣
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🌟 Drop a 💪 if you’re ready to conquer the week the right way! ⁣
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03/11/2023

🔥🔥⁣

⁣𝐆𝐚𝐦𝐞 𝐝𝐚𝐲 is an athletes moment to shine and showcase their absolute best. ⭐

But here's the truth: healthy eating alone is NOT enough! 🥗⛔⁣
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In fact, relying on their same daily routine without proper customization can directly undermine their performance and true potential:⁣
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🔴 𝐄𝐚𝐫𝐥𝐲 𝐅𝐚𝐭𝐢𝐠𝐮𝐞: Don't let fatigue put a damper on performance. Fuel their body with the right nutrients to sustain your energy levels throughout the game. ⚡⁣
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🔴 𝐃𝐢𝐦𝐢𝐧𝐢𝐬𝐡𝐞𝐝 𝐏𝐨𝐰𝐞𝐫 𝐚𝐧𝐝 𝐄𝐱𝐩𝐥𝐨𝐬𝐢𝐯𝐞𝐧𝐞𝐬𝐬: explosive moves require a timed blast of fuel 💥 If there is nothing to draw from then ⁣they 📉
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🔴 𝐈𝐦𝐩𝐚𝐜𝐭 𝐨𝐧 𝐐𝐮𝐢𝐜𝐤 𝐃𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐌𝐚𝐤𝐢𝐧𝐠: Split-second decisions can make or break the game. Give their brain the fuel it needs to streamline their decision-making process. 🧠💡⁣
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🔴 𝐀𝐜𝐜𝐮𝐫𝐚𝐜𝐲 𝐌𝐚𝐭𝐭𝐞𝐫𝐬: Every shot counts! Ensure your nutrition plan supports your accuracy, precision, and coordination. 🎯⁣
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🔴 𝐋𝐢𝐦𝐢𝐭𝐢𝐧𝐠 𝐄𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞: Lasting until the final whistle is crucial. Optimal nutrition enhances their endurance, allowing them to give your all from start to finish. 🏃‍♂️🏃‍♀️⁣
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Ready to take your athletes game to the NEXT LEVEL? 🚀🔝

Don't settle for being under fueled when will simple tweaks fueled greatness is within reach.⁣



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31/10/2023

🎃🏆 𝐆𝐚𝐦𝐞-𝐃𝐚𝐲 𝐅𝐮𝐞𝐥 𝐚𝐧𝐝 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧 𝐓𝐫𝐞𝐚𝐭𝐬: 𝐓𝐡𝐞 𝗪𝐢𝐧𝐧𝐢𝐧𝐠 𝐂𝐨𝐦𝐛𝐨! 🏆🎃⁣
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Parents of elite athletes, the Halloween candy dilemma is real when a game's around the corner. ⁣
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But fear not! ⁣
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Here are my 3 game-changing tips for a spooktacular performance:⁣
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𝟏. 𝐏𝐨𝐫𝐭𝐢𝐨𝐧 𝐂𝐨𝐧𝐭𝐫𝐨𝐥: 🍭⁣
I know I know.⁣
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Can be easier said than done but on Halloween night, practicing portion control is key. ⁣
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Let your athlete enjoy a few of their favorite treats, but don't go overboard.⁣
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Refined sugars can increase blood sugar levels, leading to an energy crash and messed up energy reserve for the next day.⁣
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Also, consuming lots of sugar is believed to cause dehydration or worsen it because when sugar interacts with water in the body cells, it causes the cells to lose more water.⁣
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Keeping a limit ensures they're not too wired, or sluggish on game day.⁣
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𝟐. 𝐁𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐅𝐮𝐞𝐥: 🍌⁣
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The night of Halloween and on game day, focus on your GAMEON timed meals and snacks. Opt for lean proteins, whole grains, and fruits or veggies. ⁣
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Timed properly to give them the sustained energy needed to perform their best, with candy as a fun bonus, not the main event!⁣
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𝟑. 𝐓𝐡𝐞 𝐑𝐢𝐠𝐡𝐭 𝐓𝐢𝐦𝐢𝐧𝐠: ⏰⁣
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I'm not the wicked witch of the west 😉. ⁣
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Enjoy the treats and make candy part of your athlete's post-game celebration. ⁣
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𝐏𝐚𝐢𝐫 𝐢𝐭 𝐰𝐢𝐭𝐡 some grapes or pretzels or half a PBJ. A good protein or health fat will help slow the blood sugar spike.⁣
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These tips are simple but more importantly maintain the balance between enjoying Halloween candy and ensuring optimal game-day performance.⁣
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𝐁𝐨𝐨!⁣
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27/10/2023

GAMES THIS WEEKEND? ⬇️⬇️⁣
🎉🎉 𝟏𝟎-𝐌𝐈𝐍𝐔𝐓𝐄 𝐌𝐄𝐀𝐋𝐒 𝐅𝐎𝐑 𝐎𝐍 𝐓𝐇𝐄 𝐆𝐎 𝐀𝐓𝐇𝐋𝐄𝐓𝐄𝐒 🎉🎉⁣⁣
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⚽️🏒⚾️🏀🏈🏐⁣⁣
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I put these ideas together because I know there are millions of parents like me.⁣⁣
⁣⁣
Racing home to pull something out of the fridge because you only have a 𝟑𝟎-𝐦𝐢𝐧𝐮𝐭𝐞 𝐰𝐢𝐧𝐝𝐨𝐰 𝐮𝐧𝐭𝐢𝐥 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐣𝐮𝐦𝐩 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐚𝐫 and taxi to a practice or a game.⁣⁣

COMMENT GAMES BELOW and we will send you the link.
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Or maybe you have been caught with a post-game hangry athlete at a sporting event and noticed that only the concession stand full of bubble gum and rotating pizza is available.😳⁣⁣
⁣⁣
Either are not optimal especially for athletes looking to perform at their best.⁣⁣
⁣⁣
𝐇𝐨𝐰𝐞𝐯𝐞𝐫, 𝐭𝐡𝐞 𝐛𝐢𝐠 𝐜𝐚𝐯𝐞𝐚𝐭 𝐢𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐢𝐦𝐞.⁣⁣
⁣⁣
To help I have created a list of the quickest and easiest grab-and-go meals {𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵, 𝘭𝘶𝘯𝘤𝘩, 𝘥𝘪𝘯𝘯𝘦𝘳, 𝘢𝘯𝘥 𝘴𝘯𝘢𝘤𝘬𝘴 -𝘱𝘳𝘦 𝘢𝘯𝘥 𝘱𝘰𝘴𝘵-𝘦𝘷𝘦𝘯𝘵} that are easy to pack and take with you.⁣⁣
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These portable, nutrient-rich ideas provide an 𝐨𝐩𝐭𝐢𝐦𝐚𝐥 𝐜𝐨𝐦𝐛𝐢𝐧𝐚𝐭𝐢𝐨𝐧 of protein and carbohydrates, as well as vitamins, minerals, and phytonutrients to 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠, 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞, 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡.⁣⁣
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And yes they are also yummy and kid-approved. ⁣⁣
⁣⁣
LINK TO GRAB THEM BIN BIO .... ENJOY!⁣⁣⁣⁣
𝐏𝐥𝐞𝐚𝐬𝐞 𝐬𝐡𝐚𝐫𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 with whomever (person or group) you know is 🚕🚕🚕 in season and on the go

…

Performance Nutrition
Fuelling athletes
Kids meal ideas

29/09/2023

🏋️‍♂️Fuel Your Performance: Optimal Nutrition for Elite Athletes🏋️‍♀️

Image: Share a photo of an elite athlete in action, such as a sprinter, swimmer, or basketball player.

Caption: Attention elite athletes! Are you looking for that extra edge in your training? 💪 It's time to rethink your pre-workout nutrition strategy! 🥦🚫🥩

Contrary to popular belief, consuming protein-heavy meals before practice might not be the best choice for maximizing your performance. 🚫🍖 Instead, focus on easy-to-digest carbohydrates that provide sustained energy you need to excel. 🌽🍠

Here's why:

🔋 Quick Energy Boost: Carbohydrates like whole grains, fruits, and starchy vegetables serve as a primary fuel source for high-intensity activities, delivering a quick burst of energy to power through your practice. ⚡️

⏰ Rapid Digestion: Unlike proteins, which require more time and energy to break down, carbohydrates get swiftly absorbed by the body, providing a readily available source of fuel. This means your body can efficiently utilize the energy without weighing you down. 🚀

👉 Post-Workout Protein: Instead of focusing on protein before practice, save it for post-workout! Incorporating lean proteins like poultry, fish, or plant-based alternatives helps repair and rebuild muscles after intense physical activity. 🏋️‍♂️🌱

Remember, each athlete's nutritional needs are unique, so experiment with different foods during training to find what works best for you. Consult with a qualified sports nutritionist for personalized guidance! 🥦📚

Fuel your body for success, and let those carbs provide you with the sustained energy you need to reach your peak performance! 🏆

21/09/2023

21/09/2023

HAVE A PRACTICE OR GANES THIS WEEK? ⬇️⬇️⁣
🎉🎉 𝟏𝟎-𝐌𝐈𝐍𝐔𝐓𝐄 𝐌𝐄𝐀𝐋𝐒 𝐅𝐎𝐑 𝐎𝐍 𝐓𝐇𝐄 𝐆𝐎 𝐀𝐓𝐇𝐋𝐄𝐓𝐄𝐒 🎉🎉⁣⁣
⁣⁣
⚽️🏒⚾️🏀🏈🏐⁣⁣
⁣⁣
I put these ideas together because I know there are millions of parents like me.⁣⁣
⁣⁣
Racing home to pull something out of the fridge because you only have a 𝟑𝟎-𝐦𝐢𝐧𝐮𝐭𝐞 𝐰𝐢𝐧𝐝𝐨𝐰 𝐮𝐧𝐭𝐢𝐥 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐣𝐮𝐦𝐩 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐚𝐫 and taxi to a practice or a game.⁣⁣
CLICK THE LINK BELOW⁣
⁣⁣
Or maybe you have been caught with a post-game hangry athlete at a sporting event and noticed that only the concession stand full of bubble gum and rotating pizza is available.😳⁣⁣
⁣⁣
Either are not optimal especially for athletes looking to perform at their best.⁣⁣
⁣⁣
𝐇𝐨𝐰𝐞𝐯𝐞𝐫, 𝐭𝐡𝐞 𝐛𝐢𝐠 𝐜𝐚𝐯𝐞𝐚𝐭 𝐢𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐢𝐦𝐞.⁣⁣
⁣⁣
To help I have created a list of the quickest and easiest grab-and-go meals {𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵, 𝘭𝘶𝘯𝘤𝘩, 𝘥𝘪𝘯𝘯𝘦𝘳, 𝘢𝘯𝘥 𝘴𝘯𝘢𝘤𝘬𝘴 -𝘱𝘳𝘦 𝘢𝘯𝘥 𝘱𝘰𝘴𝘵-𝘦𝘷𝘦𝘯𝘵} that are easy to pack and take with you.⁣⁣
⁣⁣
These portable, nutrient-rich ideas provide an 𝐨𝐩𝐭𝐢𝐦𝐚𝐥 𝐜𝐨𝐦𝐛𝐢𝐧𝐚𝐭𝐢𝐨𝐧 of protein and carbohydrates, as well as vitamins, minerals, and phytonutrients to 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠, 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞, 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡.⁣⁣
⁣⁣
And yes they are also yummy and kid-approved. ⁣⁣
⁣⁣
LINK TO GRAB THEM BIN BIO .... ENJOY!⁣⁣⁣⁣
𝐏𝐥𝐞𝐚𝐬𝐞 𝐬𝐡𝐚𝐫𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 with whomever (person or group) you know is 🚕🚕🚕 in season and on the go

Performance Nutrition
Fuelling athletes
Kids meal ideas