{"id":12858,"date":"2022-10-10T10:49:03","date_gmt":"2022-10-10T10:49:03","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=12858"},"modified":"2022-11-04T12:09:32","modified_gmt":"2022-11-04T12:09:32","slug":"food-fueling-your-inner-athlete","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/fall-2022\/food-fueling-your-inner-athlete\/","title":{"rendered":"FOOD"},"content":{"rendered":"

Fueling Your Inner Athlete<\/h3>\n

M<\/span>ore athletes compete at older ages thanks to more sophisticated training and greater knowledge of the impact of nutritious foods on the body. Just look at tennis star, Serena Williams, retiring now at 40; football quarterback Super Bowl champion Tom Brady, not ready to hang up his cleats even though he is 45.<\/p>\n

A look back at the 2021 Tokyo Olympic Games (postponed from 2020), age was not a barrier for such competitors as eventer Phillip Dutton<\/a>, 57, an Australian competing for the U.S., and dressage rider Mary Hanna<\/a> who at 66 was the oldest and also hailed from Australia; Santiago Raul Lange,<\/a> 59, who tackled his sixth games and a lung cancer survivor to win sailing gold; and Oksana Chusovitina<\/a>, 46, who won the award for the oldest Olympic gymnast competitor.<\/p>\n

All these athletes have benefited from more sophisticated training and, no doubt, from knowing how their diet affects performance.<\/p>\n

Most likely, you are an \u201ceveryday athlete,\u201d but like the pros, you can benefit from taking a closer look at what you put into your body and how you feel when you exercise, just like the pros.<\/p>\n

\"\"<\/a>To help you make sense of what you should and should not eat to bring out your inner energized athlete, Alicia Romano, clinical dietician and nutritionist, has teamed up with America\u2019s Test Kitchen<\/a>, the famous cooking show and brand that produces cookbooks and other media, to publish the informative cookbook, The Everyday Athlete Cookbook, 165 Recipes to Boost Energy, Performance, and Recovery<\/em>.<\/a><\/p>\n

The authors cover science-backed principles of sports nutrition. They recommend \u201cthe perfect plate\u201d of a 3-to-1 ratio of fueling carbohydrates to sustaining protein. No low-carb diet advice here.<\/p>\n

The recipes are designed to boost energy, optimize performance and improve recovery. Ideas for snacking pre-, pro-, and post-workout are included. For example, try rice cakes with a tablespoon of nut butter and honey one to two hours before your workout. Or low-fat chocolate milk within an hour after your workout for recovery.<\/p>\n

Each recipe leads off with ideas on \u201cWhen to Eat,\u201d for what type of workout, and a section of \u201cWhy This Recipe Works,\u201d followed by the recipe.<\/p>\n

Here are three of our favorites.<\/p>\n

\"\"<\/a>

Lemon-Herb Couscous with Chicken and Dried Cherries<\/p><\/div>\n

Lemon-Herb Couscous with Chicken and Dried Cherries<\/h3>\n

Lemon-Herb Couscous with Chicken and Dried Cherries<\/a> is suggested for either a pre-workout or post-workout and is suitable for everyday workouts, endurance, and strength. It\u2019s quick to make and can be doubled to serve another time.<\/p>\n

\"\"<\/a>

Fattoush with Butternut Squash and Apple<\/p><\/div>\n

Fattoush with Butternut Squash and Apple<\/h3>\n

Fattoush with Butternut Squash and Apple<\/a> is recommended for post-workout and maintenance, endurance, and daily. This Middle-Eastern-inspired recipe mixes baked pita chips, butternut squash, romaine lettuce, apple, and edamame beans and is flavored with feta cheese, scallions, and the spice, ground sumac.<\/p>\n

\"\"<\/a>

Zucchini Bread<\/p><\/div>\n

Zucchini Bread<\/h3>\n

You undoubtedly have an endless supply of zucchini if you had a home garden this summer. Zucchini Bread<\/a> is a perfect pre-workout choice offering carbs and fiber. Zucchini, technically a fruit rather than a vegetable, is a nutrient powerhouse containing vitamin A, manganese, Vitamin C, potassium, magnesium, vitamin K and more.<\/p>\n

These are just a few of the more than 160 recipes in this helpful cookbook. You will also find ideas for breakfast, soups, poultry, beef, pork, lamb, seafood, vegetables, drink, and snacks. There is also advice for timing your workout meals, making snacks count, and suggested timetables for when to exercise and fuel up, such as for early birds and late-day athletes. Special diets like plant-based, dairy-free, and gluten-free all have recipe suggestions.<\/p>\n

You\u2019ve got your exercise plan. Bring it to the next level with meals designed to boost your performance and recovery.<\/p>\n

Recipes and photos used with permission from The Everyday Athlete Cookbook, 165 Recipes to Boost Energy, Performance, and Recovery<\/a>, <\/em>America’s Test Kitchen<\/a>. Photo: Daniel J. Van Ackere<\/h5>\n
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