Nutrition à la Natalie

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Nutrition for Athletes

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    Natalie Rizzo | Sports RD
    When you’re working out intensely, you may opt f When you’re working out intensely, you may opt for a drink that has a more than just fluid. These are some of the drinks that my clients use when exercising for long durations or in the heat. As you can see, they all have a different nutrition profile. Here are some parameters for what to look for in your hydration drink (other than water): ✅ Electrolytes: If you’re a heavy sweater 💦 or workout for more than an hour, you may need to replace electrolytes lost in sweat. But electrolyte counts vary! To help replenish electrolytes, a sports drink should ideally contain 165-255 mg of sodium 🧂 per 12 fluid ounces. You don’y need nearly as much potassium—the recommendation is 30-75 milligrams per 12 fluid ounces. ✅ Carbs: The standard sports drink has 6-8% carbs to replenish glycogen stores, so you don’t hit the wall. This is really only necessary for workouts lasting longer than 60 minutes. For shorter intense workouts, many athletes choose an electrolyte drink (that’s low in carbs) to keep them hydrated. * * Tell me: What’s your go-to hydration beverage when you need a little more than water?
    Caffeine gets an unwarranted bad reputation, but r Caffeine gets an unwarranted bad reputation, but research suggests it may be beneficial for athletes. (#ad) Tell me: do these facts surprise you and have you tried a @clifbar Coffee Collection Energy Bar? #craftedwithpurpose #FeedYourAdventure *Caffeine can range between 60-70 mg; Not recommended for pregnant women, children under 18 years old, or people sensitive to caffeine; USDA reference database for 1 fl. oz. of espresso is 63mg of caffeine.
    I was lucky enough to marry @billpaetzke one year I was lucky enough to marry @billpaetzke one year ago today! If I knew we would have to survive a global pandemic in our first year of marriage, I would still do it all over again. Happy Anniversary to my partner in crime! ❤️
    This is something I’ve had to remind myself of m This is something I’ve had to remind myself of many times during the last 6 months. I think I’ve actually been running 🏃🏽‍♀️ less this year because of the lack of races. And my motivation for long distance running has really waned. It’s safe to say that 2020 is likely the most stressful year for almost everyone. So when stress levels run high (pun intended), I lace 👟 up and go for a run. Even when I don’t want to, it almost always makes me feel better. Hopefully this is a little motivation reminder for anyone who needs it!
    This vegan Corn 🌽 Chowder is the perfect way to This vegan Corn 🌽 Chowder is the perfect way to slowly slide into fall. It utilizes summer produce (which is still delicious), but it has the comforting notes of a warm bowl of soup. Normally, corn chowders are full of heavy cream, but this one gets its creaminess from coconut milk, optional Greek yogurt and sweet potatoes. Head to the #linkinbio to grab the recipe!
    Theme of this week’s #mealprep: overstuffed vege Theme of this week’s #mealprep: overstuffed vegetables. If you look really closely, you’ll see a stuffed pepper 🌶 and stuffed delicata squash in there. Want a vegetarian meal plan 🥦 delivered to your inbox? Get one for FREE at the #linkinbio.
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