by Dana Angelo White in Food & Nutrition Experts, Food News & Trends, January 2, 2017
by Dana Angelo White in Fitness & Wellness, October 28, 2014
Proteins derived from plants are getting more recognition as many folks strive to have a more plant-based diet. At the forefront of this trend is protein from legumes like peas. Find out if the newfound popularity is worth the hype.
Peas As a Protein Source
One cup of raw green peas contains 8 grams of protein. Yellow or green split peas are also often used for pea-based products; this dried version contains 48 grams in the same 1 cup portion. Depending on the product, you might find either of these options added so check ingredient lists for clarification.
The type of protein found in peas is different than animal derived sources. As with most plant-based foods, some amino acids are missing, but peas do contain three important muscle building “branched chain” amino acids, leulcine, isoleucine and valine.
Pea protein powder has become a popular additive in snack foods and bars. Extracting the protein from food to powder does require some processing so the nutrient profile will differ slightly from the whole food version. Pea protein does have an advantage compared to some other popular protein supplements (like whey or casein) as it contains more hunger fighting fiber.
by Dana Angelo White in Fitness & Wellness, September 13, 2012
It’s a great time of year for runners! The New York City Marathon is just around the corner and proper nutrition and hydration can make or break your success in this 26.2 mile endeavor. Here are some tips and techniques to help fuel performance.
by Dana Angelo White in Fitness & Wellness, June 16, 2012
Back to school also means back to sports. From elementary age to college-bound, these tips will help any athlete P.E.R.F.O.R.M their best.
- Pick nutrient dense foods
Athletes need vitamins, minerals and antioxidants to keep those muscles pumping. Calcium, iron, Vitamins C and D, and B-vitamins can be found in dairy, fruits, veggies, breads and cereals.
Nothing stalls metabolism like an empty tank. Eating every three to four hours is a must for peak performance in the classroom and on the field.
by Dana Angelo White in Healthy Tips, January 12, 2012
- Eat Greek yogurt after a workout to replenish energy.
Eating after exercise is a MUST for healthy muscles. Recover and refuel with these regenerating foods.
What and When?
The body craves both carbs and protein after exercise. Carbohydrates are required to replenish energy stores, while protein repairs tired muscle fibers.
To optimize results, you want to take in carbohydrate and protein in about a 3 to 1 ratio, that’s 3 grams of carbs for every one gram of protein. Depending on when you exercise, recovery food can be a snack or a meal; either way, look to these 5 recovery foods.
by Dana Angelo White in Healthy Tips, May 18, 2010
- Should you be sipping on sports drinks?
Everyone from pro athletes to soccer moms question whether these beverages are a good choice. Should you be guzzling these drinks?
Defining Sports Drinks
Absolutely not to be confused with potentially harmful energy drinks like Red Bull, sports drinks like Gatorade and Powerade are mixture of water, sugar and electrolytes like sodium and potassium. What most folks don’t realize is that these types of beverages are specially designed for athletes, not couch potatoes.
Sports drinks average 50 calories and 3 teaspoons of sugar per cup. While that may seem like a lot, it’s about one third the amount found in soda.
by Dana Angelo White in Diets, Healthy Tips, February 16, 2010
No matter how you like to exercise, you need food to fuel your workouts. Your body needs nutrients both before and after to perform at its best. Since you may not always have time for a meal, have these power snacks ready to go.
See our smart snacking picks »
by Dana Angelo White in Healthy Tips, Kid-Friendly, August 19, 2009
Whether you’re heading to Vancouver or tuning in from your living room, the Olympic spirit is in the air. Most of us aren’t professional athletes, but we are trying to stay in shape. Get inspired by the international athletes and follow these quick tips to help make the most of your diet and exercise routine.
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I work with all kinds of athletes — from little leaguers to college folks and pros. A fitness fanatic myself, I know that busy schedules and demanding workouts make it tough for athletes to get the nutrition they need. Student athletes often have the most trouble when it comes to figuring out what to eat and when — and those team-supplied orange slices probably won’t do the trick. Here are some nutrition tips and foods to remember.
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