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[…] training, I’ll have a big breakfast and then follow that with a smaller lunch. THE SCIENCE: Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. While allowing for personal preferences and physiological factors, the pre-event meal should be high in carbohydrates, non-greasy, and […]

[…] plenty of water and sports drinks with a 6-8 percent carbohydrate concentration rate. THE SCIENCE: Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. Adding small amounts of protein can aid in regulating energy levels by slowing down carbohydrate absorption, delivering the […]

[…] bananas, apples, oranges, peaches, or pears. Be sure to drink plenty of fluids, like water or a sports drink, for hydration, electrolyte replacement, and restoration of glycogen stores. Avoid drinks that contain caffeine, carbonation, and other stimulants. About Rico Roman A retired Army Staff Sergeant and Purple Heart recipient, Rico Roman found sled hockey […]

[…] amount of time. Whole grains are my go-to option, for example. I also do simple carbs, which are digested quickly, right before practice so that my sugar stores are topped off before I need a lot of energy. In general, my plate during meals will be half carbs, one quarter protein, and one quarter […]

[…] has almond butter, along with banana and granola.  THE SCIENCE: Consuming a carbohydrate snack as soon as possible after training will allow the body to start replenishing glycogen stores in the body. Additionally, consuming a couple of mixed meals high in carbohydrates within six hours after training or a competition ensures that the muscles continue […]

[…] and I need to know how foods are going to impact my blood sugars. THE SCIENCE: Carbohydrate intake before and after exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. When it comes to lunch in between training sessions, my go-to meal is a wrap with chicken or […]

[…] to make my food last. I think my favorite bargain strategies all relate to where and what I shop for. For example, instead of shopping at organic stores or places like Trader Joe’s, I’ll do my shopping at places like Target or supermarkets that have a lot of coupon offerings. Target has great deals […]

[…] complex carbs that take more time to digest. THE SCIENCE: Consuming a carbohydrate snack within 30 minutes after training will allow the body to start replenishing glycogen stores in the body. Additionally, consuming meals containing adequate carbohydrates within six hours after training or a competition ensures that the muscles continue with glycogen restoration. Basically, […]