What's in your nutrition stack?
3 things I've added and why
Fueling before and after workouts
This might sound like an obvious one, but it wasn’t one I was practicing. After workouts I’d find myself in a cycle of waiting until I got home from the gym to eat (often running errands between point A and point B) and be absolutely hangry and desperate to eat the first thing in sight. All the good feelings from my workout ended with a crash in energy.
My easy fix: Save half my green smoothie I drink with breakfast (tofu scramble) and then add some almond milk/water + a little extra protein powder and drink it on the way to my lift session. I bring an almond butter sandwich on Ezekiel bread which gives me a nice mix of carbs and proteins and eat it right when I finish. Yay no energy crash! I also bring a protein bar if I’m going to do a run after my lift and eat it in between. My favorites lately are The Only Bar (brownie) or Macro Bars.
At this point in my training I’m not really into tracking my macros or calories. I’m more focused on just making sure I eat enough in general and getting a wide variety of whole foods and fiber for that microbiome diversity flex. ;)
I did track a couple days because I was curious and was stoked to see I was getting plentyyy of protein on my plant-based diet. (Between 108-166g)
Morning Green smoothie recipe at the bottom! Bonus: It has 10+ whole foods (almonds, cashews, walnuts, chia seeds, flax seeds, oats, zucchini, banana, spinach, kale, cocoa nibs)
Drink your water & salt it too
A tip I learned recently from Dr. Stacy Sims is to add a dash of salt to my (RO) water for better absorption. I also like to add Trace Mineral drops. If I’m doing a heavy sweat workout or hitting the sauna I’m experimenting with 1/16th tsp of salt + a tiny bit of maple syrup in my water. According to Dr. Stacy Sims, this works with our body for the water to be absorbed and not just passed through.
“The more you learn about hydration and the more you learn about the small intestine and how everything is absorbed, the more you realize how much stronger marketing is over science in the whole hydration world.” -Dr. Stacy Sims on Simon’s pod
To be honest it feels really weird to add maple syrup to my water after being “afraid” of sugar for so long. Dr. Sims gives specific recommendations and dosages in her appearance on The Proof Podcast. I was using LMNT salt packets before but based on dosage from this podcast, I think I was overdoing the sodium.
It’s a constant experiment and evolution getting to know what my body needs— I love it! Curious what hydration works for you, especially if training for a race, etc. Feel free to share with me about it.
Link to podcast: Dr. Stacy Sims on Simon Hill’s ‘The Proof’
Berries
Berries are rich in antioxidants and loaded with fiber, vitamins and minerals.
“‘Antioxidant’ is a general term for any compound that can counteract unstable molecules called free radicals that damage DNA, cell membranes, and other parts of cells.” -Harvard Health Publishing
I love feeling nourished and well and am constantly looking for ways to sneak in foods that pack a punch. I eat a handful of blueberries every day. If I haven’t had my daily dose (fresh or frozen) by dinner I just wash a handful of berries and snack on them as I prep dinner. Personal faves are blackberries, raspberries, blueberries and gojis!
We often overcomplicate progress, but if we can add in small, do-able habits they eventually stack and compound with less effort than we think. Be well, my friends!
Good Morning Green Smoothie:
Handful of almonds, cashews, walnuts + oats, chia seeds, flax seeds— blend in very cold water (25-30 ounces)
Add in desired powders. I like pea protein, rice protein, hemp protein, maca (blend ag
ain) Couple tablespoons of each.
Handful of spinach, kale, frozen zucchini, frozen banana (2)
Spoonful of almond butter and vanilla bean powder if you have some on hand
Cocoa nibs are a bonus and take this to another level
Makes about 40 ounces. Perfect for two people or drink one and save the other for post workout.
Enjoy!
-Amanda Be
Disclaimer: This post is for informational and entertainment purposes only. I am not a doctor or dietician and this is not medical advice or instruction. It is not intended to diagnose or treat any illness or symptom. Always consult a healthcare professional before making any changes to your diet or health practices.