Another Snack Demo Friday over here at West End Fitness Center!
Today we have Peanut Butter Protein Bars
3/4 cup peanut butter
1/3 cup honey
2 tbsp coconut oil
2 cups rolled oats
1/2 cup vanilla protein powder
3 tbsp flaxseed
1/2 tsp cinnamon
1/4 tsp salt
1/3 mini chocolate chips
Melt together peanut butter, honey, and coconut oil.
Stir in oats, protein powder, flaxseed, cinnamon, and salt.
Fold in chocolate chips.
Transfer to parchment paper-lined baking sheet. Shape to fit baking sheet. Chill for 1 hr. Cut into bars and enjoy!
#fitnessnutrition #registereddietitian #sportsdietitian #sportsnutrition #nationalnutritionmonth
FOOD DEMO FRIDAY
No-Bake Energy Bites (serving: 2 balls)
1c GF rolled oats
2/3c toasted shredded coconut
1/2c creamy peanut butter
1/2c ground flaxseed
1/3c honey
1 tbsp chia seeds
1 tsp vanilla extract
Combine all ingredients, mix well. Chill for 1-2 hours or freeze for 20-30 min. Roll into 1” balls and enjoy!
Nutrition Facts:
226 calories, 22g carb, 5g fiber, 11g sugar, 6g protein, 14g fat, 1.4mg iron, 61mg sodium, 222mg potassium
Great for a pre-workout snack!
#nationalnutritionmonth #registereddietitian #fitnessnutrition #energybites #fooddemofriday #sportsnutrition
🤩🤩🤩🤩
ROCKSTARS, all of you!
Our Athlete Snack Drive has only been up and running for, oh maybe 1.5 weeks now?! It is incredible to see the generous hearts within the SLUHN Fitness community.
THANK YOU to everyone who has donated thus far. Let’s keep it rocking all month long!
#nationalnutritionmonth #fitnessnutrition #athletesnackdrive #fooddrive #registereddietitian #sportsnutrition
Quick bowl of oats for a chilly autumn morning!!
1/2c oats
3/4c milk (adjust for however you like your oatmeal)
Heat in the microwave for about 1:30-2min.
1 tbsp peanut butter
2 big pinches of flaxseed
1 tbsp honey
Cinnamon to taste
Raspberries!
Switch up the add-ins for variety!
- pumpkin spice seasoning + 1 tbsp canned pumpkin
- dried fruit
- sliced bananas or any fruit of choice
- scoop of protein powder
- nuts & seeds
#sportsdietitian #sportsnutrition #athletenutrition #athletebreakfast #performancenutrition #warmbreakfast #oatmealbowl #fueltoperform
4 Nutrition Foundations 📣📣
1. Eat a full meal with carbs and moderate protein 3-4hours prior to training
2. Eat a carb snack 30-60min prior to training
3. Recover- 20-30g of protein as soon as you can after training
4. Hydrate- know your own sweat rate and pay attention to your urine color
#sports #sportsnutrition #athletenutrition #nutritionfundamentals #registereddietitian #sportsdietitian #backtoschool #fueltoperform
@stlukessportsmed @st.lukesfitnessandsports @mystlukes
Living that Sports Dietitian life 🏋🏻♀️🍌
#sportsdietitian #athletenutrition #registereddietitian #performancedietitian #meetthesportsrd #nutritioneducation
@stlukessportsmed
@st.lukesfitnessandsports
@stlukessportscenter
Super excited for @st.lukesfitnessandsports first ever St. Luke’s Strongest Competition! Good luck to all athletes today!
💪🏻🏋🏻♀️
#stlukesstrongest #strongmancompetition #strongwomen #nutrition #athletenutrition #protein #musclemass #sportsnutrition #registereddietitian
PRIME
In February 2023, I created a post about caffeine use in young athletes. Since then, PRIME has taken over. I don’t go a day without seeing an athlete (of any age) without a bottle or can of PRIME in their hands.
What makes it so special? The short answer- NOTHING
PRIME hydration drink was created in 2022 by social media influencers Logan Paul and KSI. PRIME energy drink was launched in 2023- yes, two products with the same name that are inherently NOT the same.
A sobering moment for me occurred when a youth soccer player said she already knew PRIME energy drink “helped with hydration”. There seems to be an information gap around PRIME, and energy drinks in general.
Hydration drink
————————
- plastic bottle
- coconut water from concentrate
- NO CAFFEINE
- good amounts of zinc, magnesium, and potassium
- not enough sodium for replenishment for an athlete (only 10mg!) add a pinch of salt to the drink for more sodium!
Energy drink
———————
- aluminum can
- 200mg caffeine per 12oz (that’s 16mg per one fluid ounce!)
- L-theanine: promotes sleep and relaxation (in an energy drink??)
- Glucuronolactate: unfounded claims to reduce brain fog; very little research
- taurine: thought to increase energy metabolism
- caffeine + taurine in youth can potentially increase blood pressure and heart rate
A moderate (50mg) dose of caffeine prior to exercise has been shown to increase sports performance in a variety of ways. The biggest concern comes from the amount and quick consumption of these products. On top of the added “other ingredients” that may be creating a perfect storm of stimulants in your body, with scary consequences. Know what is going into your body!
Curran, CP. Marczinski, CA. Taurine, caffeine, and energy drinks: reviewing the risks to the adolescent brain. Birth Defects Res. 2017 Dec 1;109(20):1640-1648. doi:10.1002/bdr2.1177. PMID: 29251842; PMCID: PMC5737830
#sportsnutrition #sportssupplements #athletenu
Pepper jack chicken with sweet potatoes and broccoli
🥦🍠🌶️
#sportsnutrition #nutrition #athletenutrition #registereddietitian #sportsdietitian #homecook #recipes #fuelyourbody #performancenutrition #sportsrd #sportsperformance #nutritioneducation #nutritioneducator
Week 3 of National Nutrition Month is here! Already?!
#eatingonabudget has been a common theme in conversations these days. Our common denominator as humans is the need for food to sustain life; EVERYONE has been effected by the cost of food lately. Athletes (should) have the practice of meal prepping and planning down to a science for success. Try looking at your week in advance to plan meals & snacks. Bring a grocery list + the store’s weekly ad to help you navigate the prices of items you need.
#nationalnutritionmonth #nutrition #athletenutrition #nutritioneducation #sportsnutrition #sportsperformance #buyinbulk #grocerylists🍎📝 #cookathome #athleteschoice #sportsmedicine #nutritiontips #nutritionmonth
Week 2 of #nationalnutritionmonth is all about nutrition professionals and nutrition science!
March 8th is Registered Dietitian Day! It is a day we acknowledge not just the profession, but the science behind it.
In a world filled with with social media influencers projecting advice in just about every area, for whatever reason nutrition advice seems to be the easiest for influencers to warp. Nutrition is a science. We are the scientists. 👩🏻🔬🔬🧫
Dietitians are often called a variety of names and I am often asked “Is there really a difference between a nutritionist and a dietitian?”
There sure is. We are certainly on the same team. We have the same goals for the health of our community. BUT. Titian’s have four years of undergraduate study with 1200 hours of supervised internship to sit for the national registration exam. By 2024, it will be mandatory to have a masters degree before the registration exam can even be taken. There is a minimum six years of study behind a dietitians’ credentials.
Before you follow the advice of social media influencer, fact check and maybe even find a local dietitian to answer your nutrition questions 😉
#nutrition #nutritionscience #nutritionisscience #dietitian #registereddietitian #nutritioneducation #sportsscience #science #factcheck #sportsnutrition #sportsdietitian #sportsperformance #athletenutrition
March 1st means it’s NATIONAL NUTRITION MONTH, BABY! It’s also my dad’s birthday, so TWO reasons for cake!
During #NationalNutritionMonth and beyond, focus on the environment when meal planning! For example, you can shop locally and choose foods with minimal packaging.
Get more tips to lighten your carbon foodprint: sm.eatright.org/carbonfdprint
#fuelforthefuture #nationalnutritionmonth #sportsnutrition #eatfortheenvironment #athletenutrition #sportsperformance #sportsdietitian #registereddietitian #nutrition #nutritioneducation
Your protein myths…..BUSTED 💪🏼🤜🏻
No-more protein does not mean more muscle 🍖
Yes- plant-based protein 🥗is sufficient to gain muscle mass
Check it out to hear more!!
#sportsnutrition #sportsdietitian #athletenutrition #protein #proteinmyths #sportsperformance #performancenutrition #nationalnutritionmonth #NNM2023 #musclegains #proteinpowder #plantbasedprotein #plantbasedathlete #strengthtraining #strengthandconditioning
