The 12 Best Smoothie Ingredients
1 Peanut Butter
Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation,, promote weight loss.
2 Fat-Free Milk All the calcium and protein, none of the fat.
The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss.
4 Low-Fat Vanilla Yogurt
A cache of calcium and digestion-aiding probiotics in every scoop.
An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape.
6 Fat-Free Chocolate Frozen Yogurt Calcium, phosphorus, and none of the guilt.
7 Pineapple-Orange Juice
OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme.
In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain.
Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized.
10 Whey Protein
Its essential amino acids help pack on the muscle—making whey the best friend of athletes.
11 Frozen Mangoes
To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin.
12 Ice A little H2O never hurt anyone.
These high-protein waffles To boost the protein and fat while dialing back the carbs, a combination of pecans, whey-protein powder, and almond flour, which is a high-fiber, low-starch alternative to wheat flour.
You can make almond flour by chopping slivered almonds in a food processor, or you can purchase it preground at www.bobsredmill.com. (For all the recipes found here, choose a protein powder that's nearly all protein--that is, one that contains little carbohydrates or fat--such as Designer Whey Protein or Optimum Nutrition 100 Percent Whey.)
1 c almond flour
1/4 c finely chopped pecans
1/2 c whey-protein powder
1 tsp baking powder
4 oz regular cream cheese, softened
1/4 c heavy cream
While your waffle iron preheats, combine the almond flour, pecans, whey-protein powder, and baking powder in a small bowl. In another bowl, whisk the cream cheese and two eggs until smooth. Add the remaining eggs one at a time and whisk thoroughly after each. Mix in the cream, then stir in the dry ingredients. Spoon about 1/3 cup batter onto the hot waffle iron and cook for about 3 minutes, until golden brown. Top with sugar-free syrup, peanut butter, or fresh fruit. Or let them cool, place in a ziplock bag, and freeze. When you're ready to eat one, just pop it in the toaster.
Makes about six 7-inch waffles
Per waffle: 382 calories, 27 grams (g) protein, 12 g carbohydrates (3 g fiber, 3 g sugar), 29 g fat (9 g saturated)
Toast with Tuna
Think of it this way: You're simply trading the high-sugar jelly you normally use on toast for high-protein tuna salad. It's easy to make ahead of time, and by tweaking the conventional recipe to include cranberries, Men's Health resident chef Matt Goulding has added a hint of jellylike sweetness.
1 6 oz can solid white tuna
2 Tbsp dried cranberries, roughly chopped
1/4 yellow onion, minced
1 Tbsp mayonnaise
2 tsp balsamic vinegar
Salt and pepper to taste
Mix all the ingredients together. Serve a scoop on a piece of toasted whole-grain bread.
Makes 2 servings
Per serving (on a slice of whole-grain toast): 230 calories, 22 g protein, 23 g carbohydrates (6 g fiber, 9 g sugar), 6 g fat (1 g saturated)
Rowing is a tough one because it's both resistance training and aerobic training. Protein heavy eating is best for the muscle recovery and development, and carbs are great for the quick energy needed for aerobics. But you're also 16, which means you have to be careful about the training -- your body is still developing. But the thing is, at 16 most people are hungry all the time, especially boys. But a girl doing that much muscle work will probably have increased testosterone, so you're going to have some more male in you than if you weren't training so hard. At that age, if you're hungry, eat, but the important thing is to take eating as seriously as your training. That means consulting a holistic nutritionist who can help you decide what to eat so it goes to making you fit, not fleshy and tired. Serious athletes need serious food, and they do tend to eat a lot. As for the specific recommendations above, eating is very individual, and again, you're young, so I would consult someone who knows what a rower needs. We certainly don't. Protein shakes can be nice, but eating well is better, and overdoing protein at any age can lead to health problems, so again, a nutritionist is as important to you as your rowing coach.
Don't skip breakfast. You'll go into deprivation mode and risk overeating later. For an easy workout about 40 minutes before the workout have Just 200-300 calories that will replace the glucose you lost while you slept. Exercisers who eat a small breakfast are able to work out 16% longer before tiring. Include foods with fiber it can also increase the amount of fat you burn during exercise. it slows digestion so your glycogen is harder to access which forces your body to pull energy from your fat stores.
According to B. Lewin R.D. Have a cup of Oatmeal and half a banana.
For a hard workout about 3 hours before have 600 calories consume about 1 gram of carbohydrate per pound of body weight. the harder you row or workout the more glycogen or carbs you need. You need plenty of energy so eat early enough so your body has plenty of time to digest them. Before you start take a few bites of a sports bar.
Research shows that athletes following this eating strategy can push 20% harder near the end a rigorous exercise.
Eat a bowl of oatmeal 1 slice of toast with a tablespoon of nut butter, a cup of yogurt and a glass of orange juice. have a sports drink about 30 minutes before you start.
These calories are for about a 150 pound person
Again, please see a holistic nutritionist, not a dietician. Lots of sugar in these suggestions. And that fiber -- I don't think these people realize you're sitting down putting lots of strain on your butt, if you know what I mean. Oatmeal is great stuff, but it comes out pretty quick, too, again if you know what I mean. Orange juice is quite acidic and very high in sugar, which can give you a good case of reflux if you go out and exercise hard right after. I'm no expert here, and I recommend, as a serious athlete, you consult one. And given your age, you just don't need all the extra stuff older folks do -- you've already got that good young metabolism going for you. Virtually all sports drinks are unhealthful, too high in either sugar or artificial sugars and quite unbalanced. They're really sweet to get people to drink them. As someone who used to sell this stuff, I wouldn't use any of them unless I was a bodybuilder, since they're trying to get somewhere a normal human can't and are willing to sacrifice their health to get there. For you, I'd say, again, serious training requires serious nutritional education, and then you have to see how it affects you. And this will change as you age -- if you're still rowing at 30, you'll need to eat a lot differently than at 16 to maintain the same vigor. I guess I'm saying, at your age, don't over-worry it, but don't overdo it, either.