L E U F
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Simple, Nutritious, Whole-Food Recipes for Every Athlete
Y D O B R e c n a U m r o YO at for Peak Perf E d n a k o o C o t w Ho
, CSSD D R , S ,M
E H C S A RITION T U E N I S T G R O SP AN OF ELEAT FOUNDER
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Contents INTRODUCTION XXX
PART ONE
PERFORMANCE NUTRITION BASICS
XXX
Performance Nutrition XXX CHAPTER TWO Foods That Boost Performance XXX CHAPTER ONE
PART TWO
MEAL PLANnING AND KITCHEN BASICS Meal Prep and Planning XXX CHAPTER FOUR Cooking Basics XXX
CHAPTER THREE
PART THREE
RECIPES
XXX
The Perfect Smoothie XXX CHAPTER SIX Breakfast XXX CHAPTER SEVEN Salads, Soups, Bowls, and Handhelds XXX CHAPTER EIGHT Mains XXX CHAPTER NINE Performance Snacks and Sweet Treats XXX CHAPTER FIVE
RECIPE NUTRITIONAL INFORMATION XXX ACKNOWLEDGMENTS XXX SIMPLE MEASUREMENT CONVERSION GUIDE XXX INDEX XXX
XXX
Pre-Workout Nutrition
What you choose to eat before a hard training session or competition can either help or hinder your performance. It’s important to understand the types of foods you should be consuming in the hours leading up to your workout to optimize performance. It’s also important that you learn through your own trial and error during training sessions which foods and fluids work best for you personally; no single meal or snack is going to work for everyone. If you’re able to consume a larger meal three to four hours before a hard training session or competition, this can consist of all three macronutrients— carbohydrates, protein, and fat, with an emphasis on carbohydrates and protein. As you get closer to game time or your training session (see the illustration on page XX), the amount of recommended protein and fat starts to taper off. Right before a workout, you should eat primarily carbohydrates, small to moderate amounts of protein, and limited fat. Fiber intake may also need to be limited, especially in the hour leading up to your event. Too much fat or fiber immediately before a workout can lead to gastrointestinal upset (bloating, gas, and stomach cramping). This will vary depending on the individual and how much fiber they consume overall in their diet. For example, an athlete that consumes a high fiber diet may not find including fiber in their preworkout meal to be of concern. Whereas an athlete with irritable bowel syndrome (IBS) or one who consumes a typically lower fiber diet may experience issues. The goal of preworkout nutrition is to enhance performance without causing gastrointestinal upset. Consuming adequate carbohydrates preworkout can help maintain normal blood sugar levels, prevent hunger midworkout, and provide enough energy to fuel your muscles. Specific amounts of carbohydrates will vary depending on the athlete, but a general guideline is to consume 1 g/kg body weight one hour before training. Convenient options include a slice of bread with peanut butter, bananas, and honey on top; half of a peanut butter and jelly sandwich; Greek yogurt with granola and berries; or a granola bar. A preworkout or pregame meal should come about three to four hours prior to your training session or competition. A meal could be grilled/baked chicken or fish with wild rice or whole grain pasta with a mixed green salad. If the pregame
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meal comes at breakfast time, this could be a bowl of muesli (see page XXX) with a banana or a vegetable omelet with whole grain toast and fresh fruit. Your preworkout meal should contain at least 20 g protein and 2 g of leucine. For larger meals, allow three to five hours to digest. For smaller meals, allow two to three hours. And for small snacks or liquids such as smoothies (see page XX), allow up to 1 hour. To stay on top of your hydration, drink at least 16 to 24 ounces of fluid two hours before your workout, followed by an additional eight ounces of fluid in the 30 minutes leading up to your workout.
TIMING YOUR PRE-WORKOUT MEALS
carbs protein fat
4
hours before
3
hours before
2
hours before
1
hour before
game time
Performance Nutrition
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SAMPLE MEAL PLANS
Weight Management
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MON
TUE
WED
Breakfast
1 serving Oatmeal Casserole (page XX)
1 serving Oatmeal Casserole
1 serving Oatmeal Casserole
Snack
Citrus Antioxidant Smoothie (page XXX)
1 serving Parmesan Roasted Edamame (page XXX)
Simple Green Smoothie (page XXX)
Lunch
1 serving AntiInflammatory Salad with dressing (page XXX)
1 serving AntiInflammatory Salad with dressing
1 serving Shredded Chicken Burrito Bowls (page XXX)
Dinner
1 serving Shrimp and Broccoli StirFry (page XXX)
1 serving Turkey Bolognese with zucchini noodles (page XXX)
1 serving Simple Baked Salmon (page XXX) + ¹$₂ cup quinoa + 1 cup steamed vegetables
Snack
¹$₂ cup Frozen Berry Yogurt Bites (page XXX)
1 No-Bake Brownie (page XXX)
2 Almond Chocolate Chip Cookies (page XXX)
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THU
SAT
SUN
1 serving Farmer’s Market Egg Casserole (page XXX)
1 serving Farmer’s Market Egg Casserole
Yogurt Parfait (page XXX), or 1 serving Farmer’s Market Egg Casserole
1 serving Chia Pudding (page XXX)
Peppermint Cacao Green Smoothie (page XXX)
1 serving Parmesan Roasted Edamame
1 serving Chia Pudding
1 serving Shredded Chicken Burrito Bowls
1 serving Sweet Potato Turkey Chili (page XXX)
Leftovers (Chili, shredded burrito bowls, or one-pan chicken veggie dinner)
1 serving Honey Garlic Chicken (page XXX)
1 serving Sweet Potato Turkey Chili
One-Pan Chicken Veggie Dinner (page XXX)
2 slices Buffalo Chicken Pizza (page XXX) + mixed greens side salad
1 serving Simple Baked Salmon with vegetables
¹$₂ cup Frozen Berry Yogurt Bites
1 No-Bake Brownie
2 Almond Chocolate Chip Cookies
¹$₂ cup Frozen Berry Yogurt Bites
Coffee and Cacao Smoothie (page XXX) Prep egg casserole for the weekend
FRI
Prep oatmeal casserole for next week
Meal Prep and Planning
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building a Nutritious Smoothie 1
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2
3
Choose 1 ⁄2 to 2 cups of a liquid
Choose 2 cups of leafy greens
Choose 1 to 2 cups of fresh or frozen fruit
Water Coconut water Non-dairy milk (almond, soy, coconut, cashew) Dairy milk (1%, 2%, whole) Freshly squeezed orange or apple juice
Spinach Kale Collard Greens Swiss Chard Romaine Watercress
Pineapple Apple Melon Banana Strawberries Peaches Pear Blueberries Mango Orange Avocado Kiwi
4
5
1
Choose 1 to 2 tablespoons of nuts or seeds
Add 1 scoop of protein (optional)
Ground flaxseed Peanut butter Almond butter Chia seeds (soak in water 10 minutes before blending into smoothies)
Whey protein Plant-based protein
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Add extra add-ins (1 to 2 teaspoons each) Turmeric Ginger Spirulina Maca powder Cacao powder Cinnamon
Rolled oats (at least 1 ⁄ 2 cup for weight gain) Whole milk Greek yogurt (at least 1 ⁄ 2 cup for weight gain)
troubleshooting your Smoothie If your smoothie is too thick: Add more liquid, and blend for an additional 15 seconds.
Aim for an even balance of liquids, greens, and fruit.
7
Add 6 to 7 ice cubes (optional)
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Blend until smooth!
If your smoothie is too thin: Add more nut butter (like peanut or almond), fresh fruit, or avocado to thicken it up. If your smoothie is too bitter: Sweeten it with additional fresh or frozen fruit – sweeter fruits like bananas, mango, and pineapple all blend well. If you need to watch blood sugar levels: Choose lower glycemic fruits, and keep up to 1 cup or less. Examples include blueberries, strawberries, raspberries, blackberries, and cherries. Use an unsweetened nut milk such as almond milk or cashew milk, which does not contain sugar versus dairy milk or juice, which does. Avocados are another good addition to smoothies, as they provide a creamy texture similar to bananas, while keeping the sugar/carbohydrate content low.
The Perfect Smoothie
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FARMER’S MARKET EGG CASSEROLE GF | DF | NF | V SERVES 6
2 tablespoons avocado oil 3 medium potatoes, shredded, or 3 cups hash browns ¹#₂ cup diced white onion 1 teaspoon minced garlic ¹#₂ cup diced green bell pepper ¹#₂ cup chopped mushrooms 9 large eggs ¹#₄ cup unsweetened almond milk or 2% milk ¹#₄ cup shredded cheese + 2 tablespoons, for sprinkling Salt and pepper, to taste ¹#₃ cup firmly packed shredded kale Chopped fresh tomatoes and parsley (optional), for garnish
Preheat the oven to 375°F. Heat 1 tablespoon of avocado oil in 8-inch cast-iron skillet over medium-high heat. Add the potatoes and cook for about 7 minutes, until browned on the bottom. Flip the potatoes cook for another 2 to 3 minutes, flatten the potatoes on the bottom of the skillet to form a crust. In a separate skillet over medium heat, warm the remaining 1 tablespoon of avocado oil. Add the onion, garlic, pepper, and mushrooms and sauté for about 3 minutes, or until the onion is translucent. Sprinkle them evenly on top of the hash brown layer. In a mixing bowl, whisk together the eggs, milk, cheese, salt, and pepper. Toss in the shredded kale. Pour the egg mixture on top of vegetable layers. Sprinkle a few tablespoons of shredded cheese on top. Bake at 375°F for 30 to 35 minutes, or until the eggs are set. Top with the tomatoes and parsley (if using) and serve. COOKING TIP:If you don’t have a cast-iron (or other ovenproof) skillet, use a regular skillet and then transfer the ingredients to a casserole dish for baking. Make sure to spray it with more oil and spread the potatoes out flat on the bottom.
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Breakfast
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CHICKEN GYROS NF SERVES 4
4 whole-wheat pitas 1 pound Mediterranean Chicken (page XX) ¹#₂ large cucumber, diced ¹#₂ pint grape tomatoes, diced ¹#₂ medium white onion, diced Tzatziki Sauce (recipe follows), for serving
Warm each pita until soft by placing in a skillet over low heat for a 2 to 3 minutes. Place the chicken in each pita. Top with the cucumber, tomatoes, onion, and 1 to 2 tablespoons tzatziki sauce. Add a spoonful of feta cheese COOKING TIP:Be sure to peel and deseed the cucumber before blending, as leaving the seeds in can result in a watery tzatziki sauce.
Feta cheese, for serving (optional)
TZATZIKI SAUCE GF | NF | 30 | VEG MAKES 11/2 CUP
1 cup plain Greek yogurt 1 large cucumber, peeled and deseeded 1¹#₂ teaspoons dried dill or 1 tablespoon fresh dill 1¹#₂ teaspoons minced garlic ¹#₂ teaspoon freshly ground black pepper
Prepare the tzatziki sauce combining the yogurt, cucumber, dill, garlic, black pepper, and sea salt in the bowl of a food processor. Blend until smooth. Store any leftovers in an airtight container in refrigerator for up to 1 week.
Pinch of sea salt
Salads, Soups, Bowls, and Handhelds
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DARK CHOCOLATE NUT CLUSTERS GF | DF | V | 30 | NK MAKES 12-15 PIECES
2 Trader Joe’s 72% Cacao Dark Chocolate bars (or about 3 ounces dark chocolate), melted ¹#₄ cup pistachios ¹#₄ cup cashews ¹#₄ cup almonds 2 tablespoons dried cranberries Optional: ¹#₄ cup any other nuts of choice such as walnuts or macadamia nuts Break the chocolate into pieces and place them in a large glass bowl. Melt in microwave on medium power for 90 seconds. Remove, stir, and add additional time, 1 to 2 minutes continuously until completely melted. Make sure your microwave is set to medium power to prevent your chocolate from burning. Crush the nuts into smaller pieces and add along with the cranberries to the bowl of melted chocolate. Stir together. Lay parchment paper out flat onto a baking sheet. Pour chocolate and nut mixture onto parchment paper and spread using a flat spatula until it is at your desired thickness, or about ¹#₂ -inch thick. Reserve 1 tablespoon of melted chocolate to drizzle on the top. Add a few additional nuts or cranberries and drizzle the reserved chocolate on top. Place in refrigerator for 30 to 60 minutes. Once completely cooled, break apart into several small pieces. Keep in a tightly sealed container in a cool place, or stored in your refrigerator for up to 1 month. NUTRITION TIP:Dark chocolate is rich in magnesium and flavonoids. Flavonoids are a large group of antioxidants, and the ones specifically found in cocoa beans are called flavanols. Choose 70% or higher dark chocolate for the highest flavanol content.
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Performance Snacks and Sweet Treats
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FUEL YOUR BODY How to Cook and Eat for Peak Performance: 77 Simple, Nutritious, Whole-Food Recipes for Every Athlete
Contents
ANGIE ASCHE, MS, RD, CSSD, FOUNDER OF ELEAT SPORTS NUTRITION
TAKE YOUR ATHLETIC PERFORMANCE TO THE NEXT LEVEL WITH INTRODUCTION XXX THESE SIMPLE, NUTRITIOUS, AND CONVENIENT RECIPES. This cookbook is an indispensable resource for to sports nutrition and expertise from Angie Asche, athletes of all ages and experience levels. Fuel Your a certified specialist in sports dietetics XXX and founder Body: How to Cook and Eat for Peak Performance: 77 of Eleat Sports Nutrition, and can be used to help CHAPTER ONE Performance Nutrition XXX goals through a whole-food Simple, Nutritious, Whole-Food Recipes for Every Athlete anyone reach their fitness is filled with nourishing CHAPTER recipes that are Foods not onlyThat and anti-inflammatory TWO Boost Performanceapproach. XXX quick to prepare and simple enough for beginner No matter your skill level, Fuel Your Body has home cooks, but don’t sacrifice flavor in the process. recipes and meal plans to help you reach your full Whether you are an athlete at the elite level or a potential. This is the ultimate resource XXXfor anyone weekend warrior, the foods you put in your body have looking to educate themselves on both the nutrition CHAPTER THREE Meal Prep and Planning a direct impact on your overall health, performance, necessary for optimal XXX athletic performance and the and recovery. This book compilesCHAPTER useful guidelines simple Basics recipes you can use to get there. FOUR Cooking XXX
PART ONE
PART TWO
PERFORMANCE NUTRITION BASICS
MEAL PLANnING AND KITCHEN BASICS
NATIONAL MEDIA CAMPAIGN · PRE-PUBLICATION CONSUMER OUTREACH AND ADVANCE REVIEW PUSH · DIRECT PROMOTION THROUGH AUTHOR’S BUSINESS AND ITS SOCIAL XXX MEDIA ACCOUNTS · NATIONAL TV AND RADIO CAMPAIGN, INCLUDING OUTREACH TO CHAPTER FIVE Perfect Smoothie XXXHIGH PROFILE CLIENTS CULINARY PODCASTS · POTENTIAL FOR The CROSS PROMOTION WITH OF AUTHOR’S BUSINESS · LOCALCHAPTER TV, RADIO, AND ONLINE CAMPAIGN (LINCOLN, NE) SIXPRINT, Breakfast XXX
PART THREE
CHAPTER SEVEN
RECIPES
Salads, Soups, Bowls, and Handhelds XXX
ANGIE ASCHE, MS, RD, CSSD, is a sports dietitian and nationally recognized food and nutrition CHAPTER EIGHT Mains XXX
expert. She owns and operates Eleat Sports Nutrition, which provides nutrition coaching and counseling CHAPTER NINE Performance Snacks and Sweet Treats XXX to athletes nationwide.
RECIPE NUTRITIONAL INFORMATION XXX
MAY 2021 | HARDCOVERACKNOWLEDGMENTS | 978-1-57284-296-0XXX | 7 × 9 | $26 | 248 PAGES SIMPLE CONVERSION XXX For more information, contactMEASUREMENT Jacqueline Jarik at 847.475.4457 ext. 4#GUIDE or jarik@agatepublishing.com Please supply two tear sheets of any published review. INDEX XXX| 1328 Greenleaf St., Evanston, IL 60202