5 Tips To Diet Like A PROFESSIONAL ATHLETE 1. Mind your greens.
protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If youwant to take it to the next level, plan a meal in the middle of the night. 5. Prep your meals. High performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself.
For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at everymajormeal, and try layering your vegetables. Have two or three different veggies at a time. 2. Boost recovery with berries. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. Anchor your meals with protein. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep. 4. Get your 8 hours. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These
HEALTHY RECIPE Veggie Hummus Rolls
INGREDIENTS
Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was
• 1/2 cup diced red cabbage • 2 large carrots, diced • 6 - 8 tbsp. hummus • 2 tbsp. raw sunflower seeds
• 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper
DIRECTIONS Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus. Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.
prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.
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