Recovery Smoothie Recipe
MYTH VS. FACT
Myth: “I need energy throughout my football game so I just snack on candy at halftime as the sugar pumps me up”
Fact: Football sports nutrition is different from other sports because the games are long and can be less intense depending on your position. The goal is to stabilize blood sugar and keep energy levels up so you are ready to perform when called upon. Thus, you should be snacking on carbohydrate-protein snacks throughout the game as the combination keeps your energy up. Examples include trail mix, peanut butter crackers, nuts and a banana, beef jerky and a fruit, a nut-based granola bar or a protein bar. Also, be sure you drink adequate fluid throughout the game to stay hydrated.
Sports Nutrition 101
From Plate to Plate: Fueling the Football Athlete
The pre-game plate is the key to fueling throughout the night. If you want to be stay strong, it is essential you fuel before hand with a meal rich in carbohydrate, protein and fluids. Eating a complex carbohydrate like pasta, potatoes with skin or a whole wheat sub/bagel will help the meal stick with you longer. In addition, adding a lean protein like grilled chicken, beef or fish will stabilize blood sugar. Even foods like cheese, peanut butter, eggs and turkey sausage are great protein choices. Be sure you hydrate with 16-20 oz of fluid with this meal to get you ready for game time. Here are a few awesome pre-game meals:
*Pasta with marinara sauce and grilled chicken, green beans, salad and 1-2 breadsticks
* 6 oz grilled chicken/lean beef, new potatoes, corn, salad and a whole wheat roll
*12” whole wheat sub sandwich with turkey, cheese, veggies and mustard, 1 bag baked chips and 1 banana
*Hydration Check: Drink 16-20 oz water or sports drink
Football games can go long and energy can gradually decrease. In order to stay strong throughout the whole game it is important to snack on foods that are a combination of carbohydrate and protein. This will keep your blood sugar stable and thus your energy intact. Be sure not to choose snacks that need to be kept cool as food safety becomes an issue when things like yogurt and turkey sandwiches sit outdoors. Also, remember to hydrate with water and/or sports drinks, especially in the hot and humid months. Here are a few nutrient-rich halftime snacks:
*Peanut butter crackers ü Beef jerky and a banana
*Hydration Check: Drink 5-10 oz water or sports drink every 20-30 minutes when playing consistently
Healthy Bites…Recipe of the Month
Replenish, Rebuild and Rehydrate after the workout or game with the “Recovery Smoothie”
Workouts and games use lots of energy and typically do some form of damage to lean muscle mass. In order to recover, an athlete has to quickly get nutrition into his/her body. Though the athlete’s body demands carbohydrates, protein and fluid, the challenge is that many athletes do not feel hungry after a workout. Smoothies can be a great way to nourish the body with the nutrients it needs while also cooling and rehydrating the body.
￼￼￼￼Let’s breakdown the “Recovery Smoothie” ingredients…
Replenish: During a workout athletes burn lots of energy so post-workout the goal is to provide the body with carbohydrate to replenish! Milk, juice, fruit, honey, agave nectar and ground oats are great ways to get carbohydrates into your smoothie.
Rebuild: Workouts also cause muscle breakdown. After workouts it is important to consume protein to help the body begin the rebuilding process. Whey protein provides the most branch chain amino acids (BCAAs), specifically leucine, is a quick digesting protein and thus is the best choice post-workout. Whey protein can be found in milk, yogurt and whey protein powder. Other proteins like soy, rice and egg can be used if a milk allergy is present.
Rehydrate: After a workout it is essential to rehydrate! Milk, juice and fruits all contribute to total fluid intake and thus make a great base for a smoothie. Water and ice can also be added to increase the volume of the smoothie.
￼￼￼Remember to drink the “Recovery Smoothie” within 30-45 minutes after a workout!
Build a post-workout, nutrient-rich smoothie:
Fluid: Low-fat milk; Low-fat chocolate milk; 100% juice; Water/ice
Fruit : Bananas; Blueberries; Strawberries; Cherries
Protein: Whey protein; Yogurt; Non-fat dry milk powder; Low-fat milk
Add-ins: Ground oats; Honey/Agave nectar; Ground flaxseed; Peanut butter
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and t