WEEK 4- ATHLETE’S PLATE
Sports nutrition for the everyday athlete centers around general healthy eating using the athlete’s plate. Athletes should treat each meal as an opportunity to help them reach their goals. One day at a time, one plate at a time.
The Athlete’s Plate consists of ½ fruits and veggies, ¼ protein, ¼ high quality carbohydrates. We shoot for ½ the plate colorful fruits and vegetables for a few different important reasons. These give us most of our micronutrients, electrolytes, and high quality carbohydrates. They are also high in fiber that helps digestive health and keeps us full. We can never get too many veggies! ¼ Protein to recover after workouts and ¼ Carbs to refuel for the next one. Try to eat at least a snack every 3-4 hours to keep your metabolic rate elevated and to constantly be breaking down macronutrients to provide energy. Doing all this will set you up to have amazing workouts and reach your goals that much faster.
Superfood Spotlight: Broccoli
Broccoli is one of my personal favorite vegetables. It is a very micronutrient dense food meaning it has high amounts of vitamins and minerals for how many calories it contains. Broccoli is good source of dietary fiber that helps our digestive system, pantothenic acid (B5), vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. It’s got alot! Imagine that it’s almost a natural multivitamin with fiber thrown in, what more could you want!