CHICAGO, Jan. 7, 2014 /PRNewswire/ -- Sports nutrition isn't just the domain of professional athletes – for a good workout and quick recovery, everyday athletes need the right diet, too. CanolaInfo's "Fuel Up for Fitness" recipe collection delivers a starting lineup of delicious, nutritious dishes to help fitness fans prepare for exercise and repair muscles afterward.
"These quick and easy recipes are made-to-order meals for the everyday athlete," says Michele Macedonio, R.D., C.S.S.D., L.D. a veteran sports nutritionist and team dietitian for Major League Baseball's Cincinnati Reds. "A good workout is draining and can lead to fatigue and sore muscles. The right combination of foods helps restore energy and nutrients used during exercise and prepares your body for the next workout."
The recipes in CanolaInfo's new collection provide complex carbohydrates, fiber and protein with nutrition-packed ingredients such as whole grains, beans, nuts, fruits and plenty of vegetables. All the dishes are prepared with heart-smart canola oil to supply healthy unsaturated fats, including monounsaturated and omega-3 fats.
"Fat is an important energy source for athletes because it has 9 calories per gram versus 4 per gram of protein and carbohydrate," Macedonio notes. "But it's important to choose the right kinds of fats. Unsaturated fats, in place of saturated and trans fats, are known to reduce 'bad' LDL cholesterol.
Many of the recipes work on the go, too. Throw together a "Powerhouse Green Smoothie" for an ideal pre- or post-workout meal that combines many food groups and digests quickly. Or grab a handful of fiber-rich "Crispy Chickpeas and Pumpkin Seeds with Lime" to make your snack calories count.
"What's great about these recipes, too, is the sheer variety of ingredients," Macedonio adds. "Athletes can get hooked on one thing, but there is no one food that will serve all our nutritional needs."
Each delicious, energy-boosting recipe contains less than 300 calories per serving and is made with canola oil, which has the least saturated fat and most omega-3 fat of all common culinary oils and is free of trans fat. Recipes include:
- Powerhouse Green Smoothie
- Muesli Muffins with Almonds and Cranberries
- Brussels Sprout, Blueberry and Walnut Slaw
- Crispy Chickpeas and Pumpkin Seeds with Lime
- Skillet Quinoa with Black Beans, Cilantro and Feta
- Chunky Chicken, Vegetable and Rosemary Stew
"Whether you're fueling your next exercise bout or about to begin your post-exercise recovery, these are healthful foods that can fit into your fitness routine," Macedonio says. "Everybody can be an athlete, so eating right helps your body function at its best however active you are."
Image with caption: "Skillet Quinoa with Black Beans, Cilantro and Feta: This quick and easy dish is a made-to-order meal for everyday athletes. Quinoa, a gluten-free whole grain, and black beans supply athletes with carbohydrates, fiber, protein and other nutrients that help produce energy, restore cells and replenish nutrient stores. Canola oil keeps saturated fat to a minimum and lets the fresh ingredients shine." Image available at: http://photos.prnewswire.com/prnh/20140107/DC40047-a
Image with caption: "Brussels Sprout, Blueberry and Walnut Slaw: The nutrient-rich ingredients in this delicious slaw make it a smart choice for athletes. Brussels sprouts and blueberries are an excellent source of antioxidants and phytonutrients, helping to support a strong immune system. Also, walnuts and canola oil are among the top 10 food sources of plant-based omega-3 fat, and may help protect the heart." Image available at: http://photos.prnewswire.com/prnh/20140107/DC40047-b
Image with caption: "Crispy Chickpeas and Pumpkin Seeds with Lime: Fuel your next exercise bout or begin your post-exercise recovery with this tasty, healthy snack that is rich in fiber and a good source of protein. Canola oil's neutral taste lets the lively flavors of smoked paprika and lime step to the fore. This crunchy snack is great tossed into green salads or soups, too." Image available at: http://photos.prnewswire.com/prnh/20140107/DC40047-c