Blog Author: Jacob McCrae, ANSc Student
When it comes to sports nutrition the types of foods we eat and when we eat them are very important to how we perform. Below are the recommended foods and macronutrients to focus on eating and the timing of their consumption for optimal performance.
Carbohydrates: Carbs are essential for sports performance. It’s the body’s main fuel source for contracting muscles and it also optimizes recovery.
Proteins: Protein requirements increase with strength and endurance training. It is necessary to support muscle repair.
Fats: There is no need to increase fats in an athlete’s diet however they are still required for many functions. They are needed for fat soluble vitamin absorption, essential fatty acids and to replenish intramuscular fat stores.
Nutrient Timing Suggestions:
Before exercise: Within 1 hour of activity, have a small snack that is high in carbs but low in fat, fibre and protein for quick digestion. Examples are fruit, oats, rice cakes or bread. This will help fuel the muscles.
During exercise: If exercise lasts longer than 60 minutes consume simple sugars in liquid or gel form. Examples of this are Gatorade or glucose gel packs. This will help maintain blood sugar levels.
After exercise: Within 30 minutes after activity, eat protein combined with carbs. Quality complete proteins such as milk, egg, soy or meat and fast absorbing carbs such as rice, pasta, bread or potatoes are recommended. This is ideal for recovery.
Blog Author - Jacob McCrae, Applied Nutrition Science (ANSc) Practicum Student
Why Carbohydrates and Fats Are Good
Diet trends and fads are always coming out promising to be the secret to weight loss and optimal health. A very common theme across many of these trends is cutting out a macronutrient from the diet. At one point, fat was the feared macronutrient and now it seems to be carbs. Is this fear of any one macronutrient valid? Are carbs or fats bad? Well according to nutrition research, the answer is no. In fact, both carbs and fats have many benefits and are necessary for various functions in our body. Here is why carbs and fats are good.
Why Carbs are Good
One of the major reasons carbs are good is because it’s our body’s main source of fuel. Carbs provide energy in the form of glucose, which our tissues and organs need to perform necessary functions. That includes maintaining normal blood sugar levels, fueling muscle activity and supporting normal brain function. Research shows that the body needs a minimum of 130g of carbs per day to meet its minimum glucose requirements. Also, many good sources of unrefined carbs such as whole grains, legumes and fruits are rich in vitamins, minerals and fiber, which is important for a healthy well balanced diet. Keep in mind that even though we need carbs, refined carbs such as white bread, pasta and pastries should be kept to a minimum, as they have been processed and stripped of all their nutrients and fiber.
Why Fats are Good
Fats are essential in our diets for the growth of cells and the production of important hormones. They are also needed for the absorption of certain vitamins, such as vitamin A, D, E and K. There are two basic kinds of fats, saturated and unsaturated. Unsaturated is considered “good fat” and it’s the one you should focus on getting more of in your diet. Examples of these good fats are olive oil, avocados, nuts, seeds and fatty fish like salmon. Saturated fats should be kept to a minimum. This includes fatty meat, cream, butter and cheese.
As you can see, carbs and fats are not the enemy. They are essential to keep our bodies functioning properly. The key is to eat the right kinds of carbs and the right kinds of fats. Just remember to focus on eating unrefined carbs and unsaturated fats.
Blog Author: Jacob McCrae, ANSc, Practicum Student
February is heart month, the perfect time to bring awareness around heart health and learn about simple changes that we can make to help prevent heart disease and improve our overall cardiovascular health.
There are several factors that can contribute to heart disease and a lot of it comes down to certain lifestyle choices we make. Lets explore some ways on how we can adopt heart healthy behaviors:
Eat Heart Healthy Foods: Eating a well balanced diet high in fibre is important to cardiovascular health. Fibre has been shown to lower blood cholesterol levels. It is recommended that women get at least 25 grams and men 38 grams of fibre per day. This can easily be achieved through eating plenty of heart healthy foods such as vegetables, fruits, whole grains and legumes. It is recommended that for each meal you fill half your plate with fruits and vegetables. You should also limit salt, added sugars, saturated fat and trans fat.
Be Physically Active: Physical activity and exercise is a great way to keep your heart healthy. You should be getting at least 150 minutes of moderate physical activity per week. Always check with your healthcare provider before starting a physical activity program.
Stop Smoking: Smoking increases your risk of developing heart disease. If you smoke, it would be a good idea to quit. If you don’t smoke, don’t start!
Manage Your Stress: A high stress lifestyle is another risk factor for heart disease. Practicing stress management to help you cope with life’s stresses can greatly improve your heart health. Some of the most effective methods are physical activity, stretching, yoga, meditation and deep breathing. Pick one that works for you.
These lifestyle choices can have a big impact on your heart’s health. Follow these recommendations and your heart will thank you!
Resources: Retrieved from https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
300 g Frozen chopped Spinach
1 Tbsp of vegetable oil
1 med onion chopped
5 eggs beaten
3 Cups of Tex Mex light shredded Cheddar (or any nacho shredded cheese)
1/4 tsp salt
1/8 tsp ground black pepper
Lightly grease 9” round pan and preheat oven to 350’F. Sauté onions w/ cooking spray or 1 Tbsp of vegetable oil for 1 min under med heat in pan.
Add onions and stir occasionally until onions are soft. Add in spinach and cook until spinach is soft and water has been evaporated.
Beat eggs in separate bowl, add cheese, pepper, and salt to mixture.
Now add the spinach mixture to the egg/cheese mix and combine all ingredients.
Transfer mixture to round pan and bake until eggs have firmed. Bake for 30 minutes.
Cool for 5 min and serve.
It's that time of year, getting back to a regular schedule, involved in after school activities and scrambling for what to make for lunch, dinner and snacks.
Here are a few quick tips:
1. Invest in a crockpot. You can find these pretty much anywhere. Reasonably priced and can save you time and money. I love my crockpot. You follow a recipe, throw all ingredients, turn on and leave. At the end of the day, you come home and dinner is done! You feel like you have your own personal chef making your favourite food. Time saved and money well invested.
2. If you have time, focus on Sunday as meal prep day. Prepping your meals can help you stick to a plan and saving money. I can't stress this enough to clients. Check out my Easy Peasy Meatsauce recipe on the JCJNutrition website. Prep meals that can be frozen can save you time, money and sticking to a healthy meal plan. I worked with some great teams over the years and every time we met for lunch, there were some great recipes to exchange with each other. From Chicken Curry to Lazy Lasagna.
3. Stock your kitchen with easy to grab foods. To name a few, have apples, oranges, carrot sticks, mini bell peppers, cheese portions, and hummus stocked. These are easy to grab when you need to go, go, go! From picking the kids up from school and then off to after school activities; Having these foods on hand will lead you to making better choices and consuming healthier foods with more nutritional value.
Sunday, Funday! Love summer and especially the BBQ'ing that gets done during the hot and sunny days.
Just wanted to share some pictures from sunny California. It's been so hot and gorgeous here! BBQ'ing is a must!
Grilled vegetables are a great way to keep clean meals in check for the summer. Here, we have grilled eggplant, zucchini and tasty mushrooms along with chicken and pork. Easy to do, brush lightly with oil and season with pepper or your favourite spices. Mmmmm, so yummy!
A nice light dessert that is easy to make. For 1 cup serving this delicious treat is easy on the waistline and did I mention it's delicious?!
All you need is the following:
*Ice Cubes x 4
*1 Cup Fresh or Frozen Mango Chunks
*1 Cup Plain low fat Greek Yogurt
*1 Tbsp Vanilla Extract
*1/3 cup Xylitol
*(optional and flavoured optional) 1Scoop Whey Protein Powder
In a blender (that can blend ice cubes), weigh all ingredients. Blend all ingredients until a thick consistency. Try not to overblend.
Portion into 1 cup and transfer into freezable containers. Freeze for an hour or more if needed.
Recipe can be served as a smoothie too!
Enjoy and keep cool!
Nutrition/Serving: 273 Calories, 0.6g Fat, 39g Carbs, 26g Protein (with Whey)
Nutrition/Serving: 208 Calories, 0.3g Fat, 37g Carbs, 12g Protein (without Whey)
Choosing lean meats that are low in saturated fats:
1. Choose skinless fish and poultry
2. Look for tenderloin or centre cut loins
3. Lean or extra lean ground meats
Your time is crunched with trying to balance it all with your kids activities, working full- time, and trying to squeeze in your daily excercises in the day. How do you find time to prepare a healthy meal for your family?
Here are some ideas to help you:
1. Roast a chicken for the week.
When your rushed for time or coming from your child's baseball game. Roasted chickens are easy to make and the leftovers can help prepare different meals such as chicken salad sandwiches, add chicken to homemade soups or green salads.
2. Marinade lean meats ahead of time..
Just finished your workout and need to get in protein to help build muscle. Prepare portion lean meats into ziplock bags and use your favourite marinade. Keep them stored in the refrigerator overnight or up to 2 days. Summertime is here, so have them on skewers and BBQ them or add vegetables and have a stir-fry.
3. Keep dried or canned beans on hand in your pantry.
Adding vegetarian meals in the week provides balance and variety into your meal plans for you and your family. Beans are high in fibre and can help lower cholesterol and help contribute to a healthy heart. Beans are a good alternative to meats and easy to prepare. You can make bean burrito's, bean salad or have baked beans with toast for lunch or supper.
"Stay Strong, Live Long!"