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    nutritionalanat

    I simplify sports nutrition for everyday athletes
    I help athletes eat plants 🌱
    Vegetarian Recipes & MealPrep
    👇🏻FREE 7-Day Vegetarian Athlete MealPlan

    Natalie Rizzo | Sports RD
    Winter running in the covid era 😷 🥶 Winter running in the covid era 😷 🥶
    Which do you prefer? To be honest, I use whole whe Which do you prefer? To be honest, I use whole wheat flour often because I like that it has more protein and fiber than white flour, and it just tastes more substantial. That said, the nutrition stats are pretty similar. And if you’re making a baked good where taste matters more than nutrition, you may want to opt for white flour!
    Admittedly, I haven’t gone for a “long run” Admittedly, I haven’t gone for a “long run” in a while (since my sprained ankle), but I know many of you are training for longer races 🏃🏽‍♂️🏃🏻‍♀️in 2021. That’s why I think this is a great time for a refresher on how to fuel during a long run! * * After 60 minutes of movement, you’ll want to take in about 30-60 grams of carbohydrates for every additional hour of exercise. Some people find it hard to eat that amount all at once, so they spread it out over 15-minute blocks. These options are all easy to digest and portable fuel for long runs. * * A few things to keep in mind: 1️⃣Pair everything on this list with a healthy gulp of water. Although these options help keep energy levels up, they won’t all keep you hydrated. 2️⃣If you opt for whole food sources of fuel, be mindful of fiber. Foods like banana, dates and sweet potatoes do have some fiber, which means they take longer to digest than your standard sports products. 3️⃣Experiment with different options during training to find out what works best for you. 4️⃣Head to the #linkinbio to grab the list of 20 mid-run fueling options so you don’t hit the wall.
    This vegan 🌱 couscous recipe is a simple side d This vegan 🌱 couscous recipe is a simple side dish that looks and tastes elegant, yet it comes together in 10 minutes. And I’m not just saying that! To make this type of couscous, you just boil water, add couscous, cover and remove from heat for 5 minutes. Then it’s ready! 💥 💥 All you need are a few simple ingredients to whip up this yummy couscous with a unique za'atar vinaigrette, parsley & sliced almonds! Recipe #linkinbio
    Although this new year has started off rough, it’s still a time to set goals. For those of you who are trying to eat more plants 🌱 , consider adding more leafy greens to your plate. * * They are packed with so much goodness, like vitamins, minerals, antioxidants, fiber and water. Overall, greens contribute to immune function, energy production, digestion, hydration, muscle contraction, blood pressure control and so much more. * * In my latest blog post, I offer 7 tips for adding more greens to your diet. Here’s a little teaser, but click the link in bio to learn more: 1. Blend leafy greens into a smoothie 2. Toss greens into a soup 3. Make green sauces or dips 4. Top pizza with leafy greens Head over to the blog post to learn more.
    Guess what! You can eat regular old white potatoes Guess what! You can eat regular old white potatoes 🥔 . You can also eat sweet potatoes 🍠. Both provide nourishment to a plant-based diet and have a similar nutrition profile. Not to mention that they make great fuel for endurance activities. I know some athletes that actually put potatoes in a little baggie and bring them on a long run 🏃🏻‍♀️, ride 🚴 or trek 🏔 ! What’s your potato of choice?
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