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Sporty Red, White and Blue Recipes

In addition to choosing nutrient-dense foods, timing is a key ingredient to sports nutrition.

Story by Becca Edwards

Powering up before and after you exercise helps builds muscles, endurance and cardiovascular health and serves as a game changer when it comes to injury prevention and overall health. In addition to choosing nutrient-dense foods, timing is a key ingredient to sports nutrition.

According to Laura Fromdahl, a certified triathlon coach and physical therapist on Hilton Head Island, there is an overwhelming amount of evidence that eating within 30 minutes of exercise is vital to properly restoring muscle glycogen stores and speeding up the recovery process.

“This information has spawned an entire category of pre-packaged food products and protein shakes claims to optimize recovery. However, by eating ‘real’ food you can achieve the same level of nutrition, if not better,” Fromdahl said.

You have probably heard about all the health benefits of antioxidants and the anti-inflammatory power of turmeric, but did you know a little boost of caffeine can really help with your athletic performance? Try this tea, chilled or hot, 30 minutes before working out.

Pre-Workout Blueberry Turmeric Tea

Yield: 4 servings

1 carton organic blueberries, rinsed
4 teaspoons Mighty Leaf Organic Spiced Turmeric Matcha tea
4 tablespoons local honey
Optional: 2 green tea bags

Boil 4 cups of water. If you are adding the green tea bags, do so now.
Add berries to hot water. Steep for 10 to 15 minutes.
Pour infusion into a blender. Add the Mighty Leaf Organic Spiced Turmeric Matcha tea and honey. Blend.

In the following recipe, beets are the winner. Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.

Post Workout Beet Popsicles

Yield: 4 servings

3 medium organic beets, peeled
2 organic apples
4 organic carrots, peeled
1 thumb-size portion of ginger

Juice all the ingredients.
Freeze in a popsicle mold.
Eat 30 minutes post workout.

Fats, carbohydrates and protein all play a role in your body’s development. Fats like coconut oil can reduce inflammation, aid in brain function and help to slow digestion, which maintains blood glucose and insulin levels. Carbs like bananas fuel your workout and aid in your recovery. And protein like pea and whey help improve muscle protein synthesis, prevent muscle damage and also promote recovery. Try this well-balanced smoothie two to three hours before working out.

Balanced Protein Smoothie with Cauliflower

Yield: 4 servings

4 scoops high quality, no added sugar vanilla-flavored protein powder
1 head organic cauliflower steamed
4 cups non-dairy, no sugar added milk (cashew, almond or pea protein milk)
4 full droppers cinnamon flavored liquid stevia
2 tablespoons coconut oil
4 teaspoons ground cinnamon
1-2 frozen bananas
1 cup ice

Blend all the ingredients.
Divide into four servings.
Freeze and thaw the night before in the refrigerator or in your kitchen sink during your workout.

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