Becoming a great athlete takes good genes, consistent training, conditioning, recovery and optimal nutrition. While nutrition plays a key role in athletic performance, there are other equally important factors that can influence performance such as sleep, overall health, recovery and mindset.
Each athlete has unique nutritional needs based on their genetics, overall health status and the type of sport they play. In this post, we will discuss some of the most common questions athletes have.
How Much Protein Do I Need?
There are plenty of misconceptions about protein – are you getting enough? Typically, if you are meeting your energy needs, you’ll have no problem meeting the minimum protein intake recommendations for general health (0.8g/kg). However, depending on the sport you play or your performance goals, you may require more protein in your diet.
Here’s a general idea of what you should target:
1.2-1.7g/kg body weight – adequate protein intake for athletes
Up to 2.0g/kg body weight – athletes in rehab, trying to lose fat mass or increase lean body mass
For a 150 lb. person, the minimum need would be 81 grams of protein daily. To meet those protein needs your intake for the day may look like this:
3 ounces of tuna, crackers, veggies & hummus (25 grams)
Oatmeal energy balls (2) + 8 ounce glass of soy milk (10 grams)
Black bean tacos on corn tortillas with cheese, lettuce, salsa, guacamole (20 grams)
⅓ cup trail mix made with nuts, dried fruit and dark chocolate (5 grams)
What Should I Eat Pre-Workout
Fueling your body with the right nutrition before your workout will provide you with energy, endurance and strength so that you can perform better and last longer. Timing of the pre workout meal/snack is also important. It is best to eat a well-balanced meal consisting of protein, carbohydrates and healthy fats at least 2-3 hours prior to workout.
If it has been longer than three hours since your last meal, you may want to consider a pre-workout snack such as fruit, yogurt, granola bar, or a pre-workout smoothie. It is important to pay attention the foods and amount you can tolerate prior to working out until you find the right balance. It is never fun to workout feeling empty or overly full.
What Should I Eat Post-Workout?
In general, there are three main benefits for post-workout fueling:
✔︎Restore fluid & electrolytes lost through sweat
✔︎Replace muscle fuel (carbohydrates) utilized during workout
✔︎Rebuild and repair damaged muscle tissue and stimulate development of new tissue with protein
Post-Workout Snack Ideas:
Banana with peanut butter
Whole grain toast with peanut butter or any nut butter
Greek yogurt with blueberries or cherries
Half a turkey sandwich
Smoothie
8 Tips for maintaining Hydration
Hydration is important for all of the body’s functions, including energy levels, recovery and immunity. Drinking adequate fluids is essential to peak your performance. Hydration is needed for brain function, to support organ function, maintain proper hunger and appetite signals, and aids in your natural removal of toxins. Did you know that dehydration from one workout affects the next workout?
If you have a hard time staying on top of water intake, here are 8 tips:
Set a goal!
Drink a glass of water first thing in the morning, before any coffee or breakfast
Buy a large water bottle that keeps its contents cold for hours. No more lukewarm water on hot summer days
Add a lemon wedge, other fruit or even fresh herbs for added flavor
Try carbonated water if you love the bubbles in soda
Make a pitcher of iced herbal tea to mix things up
If you prefer hot liquids, try hot water with lemon or unsweetened decaffeinated hot tea
Carry a reusable water bottle with you when you leave the house
Create Your Own Post-Workout Smoothie
Smoothies work great as post-workout fuel, especially if you aren’t super hungry but want to refuel with quality nutrition. You can easily include protein, produce, and liquids for hydration in one, delicious and portable drink.
Here’s a basic formula for making a tasty and nutritious smoothie:
→ Liquid: milk (or milk alternative), coconut water, a moderate amount of 100% fruit juice
→ Fruit (fresh or frozen): banana, cherries, berries, mango,
→ Boosters: protein powder, nut butter, seeds (like hemp, chia or flax), herbs & spices, cacao powder
10 Vegan Protein Sources
Most of us probably associate protein with animal foods, but did you know there’s plenty of plant-based sources too? If you’re a vegan athlete, you’ll likely need to pay more attention to your protein intake to make sure you meet your goals but it’s far from impossible. Here are 10 favorite vegan sources of protein:
Black beans – great for all of your favorite Mexican food dishes
Chickpeas – use them to top salads or roast them for a snack
Soy Milk – remember that all milk alternatives are not created equal. Soy milk is one of the only vegan options that contains as much protein as dairy.
Peanuts – add them to snack mixes or to top stir-fry
Hemp Hearts – blend into smoothies or sprinkle over toast
Almond Butter – use it to make sauces or add to baked goods
Peas – a great addition to pasta dishes for extra color and protein
Lentils – include in your favorite soups and curries
Edamame – it’s the perfect side dish to your vegan sushi rolls. You can also buy it frozen and shelled so it’s easy to add to noodle bowls.
Quinoa – use this grain as the base of your grain bowls for an extra pop of protein!
Key Points to Remember
Every athlete has unique nutritional requirement and would benefit from personalized nutrition to ensure nutritional needs are met.
A well-balanced diet along with proper hydration will have a positive impact on your performance.
Athletes who choose a vegan diet can meet required nutrition needs with personalized nutrition planning by a sports dietitian.
A holistic health approach to an athletes health and well-being is most beneficial to optimize performance.
Not only is this recipe quick and healthy, it is also packed with protein and vitamins D and C. This nutrient rich dish has multiple health promoting benefits such as anti-inflammatory, anti-cancer and immune boosting benefits.
Craving the bold, spicy flavor of buffalo wings but looking for a healthier option? These Buffalo Cauliflower Wings are the perfect swap! Crispy, flavorful, and baked to perfection, this plant-based alternative is great as a party snack, game-day treat, or appetizer. Even better, they’re easy to make and sure to be a hit with everyone at the table.
Why You’ll Love This Recipe
Healthy Alternative: A guilt-free twist on traditional buffalo wings.
Plant-Based & Versatile: Flexible for all diets.
Crowd-Pleaser: Perfect for parties, tailgating, or a fun snack.
Packed with Flavor: Spiced batter and tangy buffalo sauce deliver bold taste
Ingredients for Buffalo Cauliflower Wings
1 head organic cauliflower: Cut into bite-sized florets.
3/4 cup unbleached organic all-purpose flour: For a light and crispy coating.
1 tsp granulated garlic: Adds depth to the batter.
1 tsp onion powder: Complements the savory flavors.
1 tsp salt: Enhances overall taste.
3/4 cup almond milk (unsweetened): Keeps the batter light.
1 Tbsp apple cider vinegar: Adds tang and activates the batter.
2 Tbsp melted butter (vegan if desired): For a rich, silky buffalo sauce.
First, you’ll preheat the oven to 375°F (190°C) and line two baking sheets with parchment paper.
Next, in a small bowl, mix almond milk with apple cider vinegar and let it sit for 15 minutes to create a dairy-free buttermilk.
Step 2: Make the Batter
In a large bowl, combine the flour, granulated garlic, onion powder, and salt.
Slowly add the almond milk mixture to the dry ingredients, stirring until smooth.
Step 3: Coat and Bake the Cauliflower
Dip each cauliflower floret into the batter, ensuring it’s evenly coated.
Place the coated florets on the baking sheets, leaving space between them for even cooking.
Bake for 20 minutes, flip the florets, and bake for an additional 20 minutes until golden and crispy.
Step 4: Make the Buffalo Sauce
In a small bowl, whisk together melted butter and Frank’s Buffalo Sauce until smooth.
Step 5: Toss and Serve
Remove the baked cauliflower from the oven and toss it in the buffalo sauce until well-coated.
Serve immediately with celery sticks and your favorite dipping sauce like ranch or blue cheese.
Tips for Perfect Buffalo Cauliflower Wings
For Extra Crispy Wings: To achieve an irresistible crunch, consider broiling the cauliflower for the final 2–3 minutes of baking. This quick step ensures a golden, crispy finish that elevates the texture of your wings.
Add More Heat: If you crave an extra kick of spice, mix a dash of cayenne pepper or your favorite hot sauce into the buffalo sauce. This small tweak can intensify the flavor and cater to spice lovers.
Make It Gluten-Free: For a gluten-free version, substitute regular all-purpose flour with a gluten-free alternative. Not only does this simple adjustment make the dish more inclusive, but it also maintains the same great taste and texture.
Storage: While these wings are best enjoyed fresh out of the oven, you can easily reheat them to restore their crispiness. Simply place them back in the oven for a few minutes, and they’ll regain their crunchy exterior and delicious flavor.
Nutritional Highlights
Low-Calorie: One of the best things about cauliflower is its naturally low calorie count, making these wings a guilt-free indulgence. Plus, its high fiber content keeps you satisfied longer.
Vegan-Friendly: By using plant-based butter and almond milk, this recipe becomes a fully vegan option, perfect for anyone following a plant-based diet.
Antioxidant-Rich: Both cauliflower and the flavorful spices in this recipe are rich in antioxidants, which help combat inflammation and support overall health. With every bite, you’re not just enjoying a tasty treat but also fueling your body with wholesome nutrients.
FAQs
Can I air fry Buffalo Cauliflower Wings? Yes! Air fry at 375°F (190°C) for about 15–18 minutes, flipping halfway through.
What dipping sauces pair well with buffalo cauliflower? Classic ranch or blue cheese dressing pairs well. For a vegan option, try cashew-based ranch or tahini sauce.
Can I make this ahead of time? While best served fresh, you can bake the cauliflower and store it in an airtight container. Reheat in the oven and toss in the buffalo sauce just before serving.
Buffalo Cauliflower Wings
Buffalo Cauliflower Wings are a delicious healthy swap for the traditional buffalo wings. They make a great snack or a healthy appetizer to serve at parties or tailgating.
Preheat oven to 375. Line two baking sheets with parchment paper
In a small bowl, add 3/4 cup almond milk with 1 Tbsp apple cider vinegar, let sit for 15 minutes.
In a large bowl, combine the spices, salt and flour.
Combine almond milk mixture with flour mixture, mix well.
Coat cauliflower florets into the batter, coat evenly in the mixture. Place coated cauliflower on baking pans, leaving room in between so that air can circulate around cauliflower.
Bake for 20 minutes, then flip cauliflower, bake for another 20 minutes.
To make buffalo sauce, combine buffalo sauce with melted butter, then whisk.
Once cauliflower is done, toss cauliflower into the buffalo sauce to coat and enjoy.
Keyword easy buffalo cauliflower wings, party food, vegan appetizers
There is so much “talk” in the wellness space, especially about nutrition and it can be difficult to sift through the myths to find the facts. Nutrition can be confusing. There is so much information out there and much of it is flawed, misinterpreted, or flat out false. There are a lot of reasons why many nutrition myths continue to stick around.
Many people who write, blog, post and speak about nutrition do not have training in nutrition.
The core elements of evidence-based nutrition are not as “sexy”. To craft more appealing messages for the broader public, nutrition messages may be overstated or inaccurately extrapolated from scientific evidence. Some messages are flat out false.
Like all sciences, we continually learn more about nutrition through research. There is still a lot we don’t know.
Food Choices
Factors that affect what we eat include:
Taste and preferences
Cultural traditions
Budgets
Values
Accessibility
Convenience
A way of eating that works for one person may not work for another person. Every person is unique. Some people who carry on nutrition myths draw on their own personal experiences with nutrition in attempt to help other people. While well-intentioned, this is a flawed way of interpreting nutrition science. It is important to seek help from credentialed health professionals who are able to separate fact from fiction.
Myth #1
Carbohydrates cause weight gain.
Fact: No one nutrient or food causes weight gain.
Weight gain is complex and cannot be attributed to just one thing. In general, weight gain will result when we consume calories in excess of what our body needs to maintain body weight.
Carbs are not to blame for weight gain. A diet for optimal health includes many foods with carbohydrates.
Carbohydrates are our body’s preferred source of energy.
Consider the “nutrient density” of the carbohydrate. Choose carbohydrates that have fiber, vitamins, and minerals.
Complex carbs with fiber digest and absorb more slowly than simple carbohydrates so the blood sugar response is different. Aim to choose high-quality carbohydrates such as fruits, vegetables, beans, lentils and whole grains.
Myth #2
A vegetarian diet does not provide enough protein.
Fact: Many vegetarian foods have protein and can provide adequate protein.
Plant food sources of protein include, beans, lentils, soy products (tofu, edamame, tempeh) nuts and seeds. Whole grains also have protein, although they wouldn’t be considered a considerable source of protein.
Some vegetarians eat eggs and dairy products which are excellent sources of protein.
Vegetarian diets are not all the same. They should be carefully planned to include sources of protein at each meal and snack. Well-planned vegetarian and vegan diets can be adequate and meet your protein needs.
Consult with your doctor or registered dietitian about your daily protein needs.
Myth #3
You should only eat at certain times.
Fact: There is no timing for eating that works for everyone.
Some people may benefit from a structured schedule for their meals and snacks.
Other people may benefit from eating based on hunger cues.
In general, creating “strict rules” about when to eat can be a slippery slope. These rules can be hard to follow in certain situations or when we feel hungry.
Rules can make us feel like a “failure” if we don’t follow them.
There is still a lot to learn about intermittent fasting in humans.
It is possible to have a healthy diet and eat at different times of the day.
Myth #4
Snacking is unhealthy.
Fact: Snacking can be healthy, even when weight loss is a goal.
A well-balanced meal with carbs, protein, and fat will keep us full for an average of 3-4 hours. This also depends on each persons individualized needs, the size of the meal, etc. In general, most people have a greater time window than 3-4 hours between meals.
The composition of the snack is important. A balanced snack might include a source of protein and also a fruit or veggie. Examples include: peanut butter and apple slices, roasted edamame and carrot sticks, or hummus with celery sticks. A snack food that is mostly carbohydrates will be digested and absorbed quickly. This may result in the quick return of hunger or overeating later.
Many people have trouble fitting fruits and vegetable in at meal times. Snacks are an easy way to get an additional serving.
Snacking can also play an important role in pre- and post-workouts. Snacking can help curb hunger while providing fuel to have enough energy for the day.
Myth #5
Juicing or cleansing is required to “detox” your body.
Fact: Our body has natural mechanisms through which to detox.
Cleanses claim to detox the body, aid weight loss, improve skin health, etc. There is no one food or regimented diet that can deliver on these promises.
Some cleanses, diets, and supplements may be more harmful than good. For example, some supplements may interfere with prescription medications. Talk with your doctor or registered dietitian before taking any supplements or follow a restrictive diet.
The best way of eating to promote natural detoxification is a diet rich in vegetables, fruits, legumes, and whole grains.
Myth #6
Vitamin C prevents colds.
Fact: Vitamin C does not prevent colds, but some studies show that it can shorten the duration of the common cold.
To help shorten the duration of a cold, you should be consuming adequate vitamin C daily, not just when you get a cold. The best way to do this is to eat a diet containing vitamin C rich foods.
Vitamin C is only found in plant foods. Fruits rich in Vitamin C include citrus (orange, grapefruit, lemon, lime), berries, melon, kiwi, pineapple and papaya. Vegetables rich in vitamin C include peppers, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
Supplements also contain vitamin C. Some supplements contain excessive amounts of vitamin C that can cause GI upset. As always, it is best to speak with your doctor or dietitian before supplementing your diet. It is better to get vitamin C through food because then you get all of the other vitamins and minerals as well as fiber, in those plant foods.
Myth #7
Foods with gluten are unhealthy.
Fact: Only some people need to have a gluten-free diet.
Gluten is a group of proteins in cereal grains (wheat, rye, barley, triticale).
People who have celiac disease or non-celiac gluten sensitivity should avoid foods with gluten.
Only a credentialed healthcare professional is able to diagnose these conditions.
Many nutrient-dense foods contain gluten-whole wheat products (breads, pasta) and whole grains (wheatberries, farro, kamut, etc.)
For a person without celiac disease or non-celiac gluten sensitivity, foods with gluten can be part of an overall healthy diet.
Word of Caution
Look out for red flags when distinguishing between nutrition myths and facts. Common red flags include:
A source that does not list an author, a date published, and/or sources.
A website or program that promotes marketing gimmicks like quick results for weight loss, often including a paid celebrity spokesperson.
Friend or family member without a relevant education background- although they may mean well, they may be perpetuating myths or sharing information that is specific to their personal history or experiences.
Credible Sources
Credible nutrition information can seem hard to find amidst the loud noise of other information sources.
Here’s how to find credible information:
Ask a credentialed healthcare professional in their field of expertise.
Look for authored pieces (authors with credentials) date, published, and sources.
Read about the topic yourself. Look at several high-quality sources. One study is only able to provide limited information-look at the body of evidence.
Be open to new ideas. Like all sciences, nutrition is evolving, and we continually learn from research studies.
If you would like more information on personalized nutrition and wellness programs, book a free phone consultation at https://www.corenutritionhw.com/services. Stay healthy and well!
If you are needing something quick, healthy and delicious, try this plant-based strawberry smoothie topped with blueberries, blackberries and raspberries. Not only are berries packed with antioxidants, but they may also provide anti-cancer benefits, a boost to the immune system and protective benefits to the liver and brain.
