May 2020 – Training at Home with Smart Nutrition
With practices, matches and tournaments on hold, it can be challenging to keep up not only a training program but also sticking to a nutritious eating routine. Getting stuck in a rut is inevitable but adding variety - with both exercise and meals – can help you refocus and get motivated anew. While we are all staying at home, you can switch it up and order from the Chipotle app or on chipotle.com for delivery, carryout and curbside pickup, to replenish with real food and real ingredients while training.
Break the fast – While it's tempting to sleep in while at home, the body’s energy tank is on empty in the morning and must be refueled. The best way to start the day is combo of fruit/veggies, protein (eggs, nuts, yogurt, cheese, milk), and whole grains (oatmeal, bread, cereal.) If your student athlete isn’t hungry early in the day for a regular breakfast, encourage two smaller snacks like a banana, decaf latte or peanut butter toast and then a few hours later, a bowl of hot cereal, scrambled eggs, or a granola bar.
Level up with lunch- Every meal is an opportunity to refuel with complex carbohydrates (the body’s preferred source of fuel so vital for athletes), lean protein (another source of energy and essential for muscle growth and repair) and better-for-you fats. Chipotle’s menu provides this “real food” energy with a variety of options where you can customize your order. Get your carbs from their cilantro-lime brown rice or crispy corn tortillas. For protein, choose any beans, barbacoa, chicken, steak or sofritas. And load on the veggies like the super greens (Romaine, baby kale and baby spinach). fajita vegetables and fresh tomato salsa. For some heart-healthy fats, add a small portion of made-from-scratch guacamole.
Slate time for snacks– Active athletes, especially growing kids, should be fueling their bodies every 3 to 4 hours and snacks fit the bill in between meals. Snacks that provide 150 to 200 calories are wise choices and like your main meals, go for snacks that are a good balance of carbohydrates, protein and heart-healthy fats.
Snacks are also important to replace nutrients lost during exercise. For more easily digestible carbs right before a workout for energy, choose fresh fruit/dried fruit, applesauce, or a small fruit smoothie. For post-work out refueling, include protein like a glass of chocolate milk, crackers with nut butter, trail mix or a Chipotle kid’s cheese quesadilla.
Go “Bowl-ing” for dinner –Take stock on what nutrients your athlete may have missed out on earlier in the day - like fruits, vegetables, lean protein and whole grains -and make sure to get them at this meal. Chipotle’s Lifestyle bowls – a line of Vegetarian, Vegan, High Protein, Keto and Paleo bowls available on the app– can help fill those gaps and help to fill up. For more veggies, go with a Vegetarian Bowl. If more protein is needed, order a Paleo Salad Bowl with a side of brown rice. And for a plant-based protein-rich meal, try the Vegan Bowl. Bonus: order from the Chipotle app and get free delivery through May 10th!
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