Nutrition
Lori Bondurant
runenuf@aol.com
LHPS Sports Nutritionist:
HIGHLANDER SNACKS FOR RECOVERY
Post Exercise Fuel
Refueling after workouts and competition is a small nutrition habit that can have a huge impact on your performance. Eating after exercise is vital to help you fully recover and prepare for the next practice or competition. If you consistently postpone post exercise refueling, your body enters a “breakdown” mode and it will take longer to recover once you do eat. Carbohydrates are just as important as protein post workout. You need more than protein to rebuild muscle, but your body will break down that protein to replenish glycogen if you don't eat some carbohydrates and then you won't have any protein left to repair your muscles!
When you are training, you are tearing muscles and depleting your glycogen stores. Timing is important after exercise to recover most quickly and efficiently. It is best to get something to eat within 30 minutes of finishing your practice or game. The sooner you eat something after exercise, the quicker you will recover. It may even prevent you from getting sore after a hard workout!
Of course, make sure you are hydrating as well as eating! Some athletes prefer to drink their recovery and have a sports drink that contains protein. These products are fine, but it’s better to eat a nutrition bar (with carbohydrates and a little protein) or have your next meal of “real food.” Never forget water as you need at least 16 ounces of water for every pound you lost during exercise.
Highlander post exercise snacks or meals ideas:
- Lowfat milk or chocolate milk + granola bar + water
- Carnation Instant Breakfast made with lowfat milk + banana + water
- Peanut butter and jelly on whole wheat bread + 100% apple juice + water
- Chicken noodle soup + crackers + skim milk + water
- Turkey sub on wheat + raisins + skim milk + water
- Spaghetti with meat sauce + skim milk + water
- Yogurt with granola + orange juice + water
- Whole grain cereal + skim milk + water
- Chicken or bean burrito + Skim milk or 100% juice + water
- Graham crackers with peanut butter + 100% juice + water
- Gatorade or Powerade + sports bar + water
- Trail mix(cereal, dried fruit, sunflower seeds) + water
- Gatorade or Powerade + almonds + water
- Instant oatmeal packet with peanut butter + water
- Gatorade or Powerade + high protein cereal (Kashi Go Lean) + water
- Bagel with lowfat cheese or peanut butter + water
- Fresh fruit with a cheese stick + water
- Dried fruit and nuts (make your own trail mix) + water
- Cottage cheese with fruit + water
- Yogurt with fruit
- Turkey, ham, or roast beef sandwich
- Chocolate milk
- Cereal with milk
- Crackers with low fat cheese
- Nutrition bar (at least 5 grams protein and 15 grams carbohydrates)
- Smoothie with milk, yogurt or protein powder
- Eggs and toast
- Pancakes and eggs
- Your next meal: Any lean protein (lean beef, chicken, pork, fish, veggie burger, egg) with any starch (rice, potatoes, pasta, bread) and some vegetables
Benefits of a sports nutrition game plan:
- Enhance performance, speed, strength, agility, power and endurance
- Improve academic performance, mood and decision making
- Delay fatigue and enhance energy levels during exercise and throughout the day
- Recover from workouts better and faster
- Reduce soreness and inflammation
- Reduce injury risk and lessen time out after injury or surgery
- Allow you to excel at your sport and in life for years to come
Food is Fuel
Your body can be compared to a high performance race car – give it high octane fuel and it’s engine will keep going strong. High octane fuel for your body includes whole grain carbohydrates, quality lean protein, antioxidants, healthy fats, and fluids. You cannot expect your body to train at a high level without providing it with the best possible fuel.
Your diet need not be perfect and you should remember the 80-20 rule. 80% of the time your diet should be healthy and clean and 20% of the time you may have that occasional treat. Small changes in your eating habits and your food choices will make a difference in both your performance and your overall health.
Lori graduated from The University of Pittsburgh earning a Bachelor's Degree in Clinical Dietetics and Nutrition. She than moved on to Florida State University and earned a Master of Science Degree (MS) in Exercise Science. Her Internship was with the Cooper Aerobic Center in Dallas, Texas where she experienced every aspect of a successful wellness program from healthy eating and nutrition to physician exams and fitness. She is a Registered Dietitian (RD) with the Commission on Dietetic Registration and Licensed Dietitian/Nutritionist (LD/N) in the state of Florida. Lori is one of a select number of dietitians in the country who holds a Board Certification as a Specialist in Sports Dietetics (CSSD) in combination with certification as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA).
In addition to developing and implementing nutrition programs and seminars for various sports and individuals in Orlando, Lori has held positions for Walt Disney World, Central Florida YMCA and The University of Central Florida. Her specialties have included performance nutrition, weight loss, weight gain, sports team nutrition planning, and individual counseling and wellness programs. Lori is currently the fitness specialist for Universal Orlando.
Although Lori enjoys all sports, she takes most pride in being an Ironman finisher and her newest sport………………stroller jogging. Her son Ryder was born May 24, 2007 and he has managed to switch her focus from swim, bike and run training to mom training!