Lemon Protein Bars - [Katy Garza's Healthy Choices for Athlete Success]

Here's is a great recipe to help you perform at your best while giving your body proper fuel to achieve your goals!

Looking for more ideas..search our blog using keyword "nutrition" or contact Katy Garza directly.

Lemon Protein Bars

Calories: 86

Fat: 1 gram

Carbs: 10 grams

Protein: 9 grams

Ingredients:

• 1 cup oat flour

• 2 scoops vanilla whey protein

• 1/4 tsp salt

• 1/2 tsp baking soda

• 2 qt mix Crystal Light (preferably without aspartame)

• 4 egg whites

• 1/2 cup Splenda, Truvia, or Ideal

• 8 oz baby food applesauce

• 4 oz water

Directions:

1. Preheat oven to 350 degrees.

2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

3. Mix egg whites, Splenda, Truvia, or Ideal, applesauce and water in a bowl.

4. Add wet ingredients to dry ingredients and mix together.

5. Spray 8x8 glass pyrex dish with non-stick butter spray.

6. Pour ingredients into dish.

7. Bake 23 minutes.

Makes 16 squares, 2 squares per serving.

source: www.bodybuilding.com

Smart Food Choices During Tournament Play

Smart Food Choices During Tournament Play

Eating on the road can pose a challenge for athletes striving to maintain a

training diet that has adequate energy, carbohydrate, protein and fluids. Here

are some guidelines for choosing high-performance foods and fluids while

traveling.

Food to Pack For the Day/Weekend

• Low fat sports bars, granola bars

• Dried or regular fruit, nuts and trail mix

• Pretzels

• Whole-grain crackers, bagels, breads, rolls, muffins

• Cans/packets of tuna or chicken on whole grain crackers

• Protein/Nutrition shakes

• Peanut butter and fruit (banana, apple, etc.)

• Oranges, Bananas, apples

• Beef jerky

• Canned fruit and string cheese

• Turkey or ham sandwiches, (Shredded Chicken Breast is best if you can

plan ahead)

• Hummus and pita

• Cottage cheese and fruit

• Old Fashion Oatmeal

• Baked potato

• Quinoa pasta

• bottles water

• bottles Gatorade

It’s easy to become dehydrated while traveling, especially on airplanes. To

prevent dehydration:

• Drink at regular intervals throughout the day. (Gallon a day)

• Carry sports drinks and water with you.

• No Caffeine drinks as they are diuretics and promote fluid loss.

Timing Your Snacks/Meals

• EAT BREAKFAST!!! – ex: Old Fashion Oatmeal with protein source

• EAT BANANA AFTER FIRST MATCH AND SOME GATORADE

• EAT ENERGY BAR AND MIXED FRUIT/NUT CUP AFTER 2ND MATCH

• EAT SANDWICHES If you have a longer break like ref/off time, but not

too heavy

• EAT A HIGH CARB/PROTEIN, low fat meal after last match within an

hour if you are playing again the next day. REFEED your body!

Quick tips:

• Athletes should fuel their bodies two to three hours before practices,

events and games with a high-carbohydrate meal or snack.

• Team leaders can organize pre-game meals for the whole team,

including high-energy foods like breads, bagel, pasta or rice.

• Athletes should fill 2/3 of their plates with high-carbohydrate options

for quick energy—and the rest with high-protein, low-fat items such as

grilled chicken, turkey or lean roast beef.

• When eating at a restaurant, athletes should look carefully at the menu

to see how food is prepared. Words such as fried, crispy, creamed

and au gratin all suggest high-fat content. Better choices are steamed,

broiled, stir fried and poached.

• What about low-carbohydrate choices?

Low-carb foods are everywhere – from restaurants to grocery stores

to health clubs. However, these foods are usually not the best choice

for athletes. Significantly cutting carbohydrates hurts performance by

reducing speed, strength and stamina.

Protein Pancakes - [Katy Garza's Healthy Choices for Athlete Success]

Here's is a great recipe to help you perform at your best while giving your body proper fuel to achieve your goals!

Looking for more ideas..search our blog using keyword "nutrition" or contact Katy Garza directly.
 

 

Protein Pancakes

• Your serving of egg whites
• Your serving of oatmeal
• Splenda to taste
• Cinnamon (optional)
• Sugar free preserves or extracts can be added to change flavors

Mix ingredients in blender.  Pour in skillet and cook. 

Quinoa Pasta Salad [Katy Garza's Healthy Choices for Athlete Success]

 Here's is a great recipe to help you perform at your best while giving your body proper fuel to achieve your goals!

Looking for more ideas..search our blog using keyword "nutrition" or contact Katy Garza directly.



Quinoa Pasta Salad

Ingredients

8 oz Quinoa Penne Pasta

3 cups zucchini, thinly sliced

1 medium onion, thinly sliced

1 medium Red Bell Pepper, thinly sliced

16 Cherry tomatoes, sliced in half

1/2 cup Annies Organic Goddess Dressing or your favorite Italian type salad dressing

Salt/Pepper

Add cooked chicken breast, canned tuna or salmon for more protein

Directions

1. Thinly slice vegetables and toss lightly with salt. Set aside 5 minutes. Add vegetables to

heated saute pan and cook until slightly tender about 4-5 minutes.

2. Add cherry tomatoes to large mixing bowl with 1/2 of salad dressing. When vegetables are

slightly tender remove from heat and add to mixing bowl. Toss well.

3. While vegetables are cooking, cook pasta according to package directions. When pasta is

cooked, drain and add hot pasta to vegetable mixture and stir well . DO NOT RINSE!!! Cover

and allow to cool for 20-30 minutes before you taste it. Add remaining salad dressing if you

prefer a moister pasta salad. As pasta cools it will absorb more dressing.

4. Adjust seasoning to taste with additional salt and pepper if needed.

Makes 8, 1 cup servings

Variations: Add cooked chicken breast, canned tuna or salmon, mozzerella cheese, feta cheese,

toasted pine nuts, raw walnuts.

Nutritional Info

• Servings Per Recipe: 8

• Amount Per Serving

• Calories: 189.2

• Total Fat: 7.2 g

• Cholesterol: 0.0 mg

• Sodium: 132.8 mg

• Total Carbs: 29.8 g

• Dietary Fiber: 3.8 g

• Protein: 3.0 g

**Add chunks of chicken, tuna, or salmon to the pasta for more protein.

Top Three Nutrition Tips for Improving Performance

Great information below:


Top Three Nutrition Tips for Improving Performance

1. Maintain your strength and weight through
proper nutrition. Some volleyball players try to lose
weight by taking diuretics and laxatives. These practices
will hurt your performance. A sports dietitian can create a
nutrition plan that will allow you to perform at your very
best.

2. Learn how to fuel your body for all-day
tournaments. Play may begin early in the morning and
last until evening, and include five or more matches. Pack
snacks and fluids in your sport bag, and eat between
matches. Good foods to pack include sport drinks, energy
bars, 100% juice boxes, trail mix, cereal, string cheese,
tubes of yogurt, and crackers with peanut butter.

3. Follow a fluid plan. Drink by a schedule not just when
you feel thirsty. Drink before, during, and after practice
and matches.

Source:
http://www.lehighsports.com/assets/sportsmed/Volleyball.pdf