Weekend Hy-Vee Recipes: Sports Nutrition - KWWL - Eastern Iowa Breaking News, Weather, Closings

Weekend Hy-Vee Recipes: Sports Nutrition

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Fall sports are gearing up, which means facing the challenge of fitting in good nutrition with various sporting activities and other obligations.

Power of the Plate

Utilize "Choose MyPlate" when selecting your foods. It is important to incorporate all food groups in order to obtain optimal nutrition to support athletic performance. Obtain complex carbohydrate, such as pasta, whole grain breads, bagels and cereal, to fuel your activity. Lean protein sources, such as meat, poultry, fish, beans, eggs and nuts, are important to help build and repair tissues, along with carry oxygen to parts of the body. Fat, albeit the right kinds of fat, such as oils, nuts and seeds, is important for energy, along with a variety of other bodily functions. And finally, obtain a variety vitamins and minerals by consuming adequate fruits and vegetables. The combination of all the food groups and nutrients will help you strive to be your best during your sporting performance.

Break Your Fast

While all meals are important, eating breakfast will help to ensure you are getting your body revved up for a day of working, training or possibly a sporting event. Breakfast allows your body to refuel and replace the glycogen levels used while you were sleeping. Try to incorporate carbohydrate and protein into your breakfast for the best results. Not a breakfast food person? Try utilizing last night's leftovers or make a non-breakfast food type item. Your body isn't going to know the difference, as long as it gets the energy it needs.

Think Timing

When a person eats can make a big difference on sporting performance. The best fueling plan includes eating before, sometimes during and after to get the best results. Eating a complex meal three to four hours prior will help the body build energy for the event. Having a small meal or snack one hour prior will give the body immediate fuel. While you may not want to eat something during the event, have plenty of water and possibly sports drinks available to help keep the fuel going. And finally, eat something within 30 minutes of the workout or sporting event to help replenish your stores.

Heart-Healthy Monte Cristo

Serves 1 | Source: www.hy-vee.com

All You Need

2 tsp. Hy-Vee honey mustard

2 slices Wholesome Harvest stone-ground wheat bread

1 (1 oz.) slice reduced-fat sharp cheddar cheese

2 red bell pepper slices

2 green bell pepper slices

2 sweet yellow onion slices

1 oz. Di Lusso smoked ham

1 oz. Di Lusso reduced sodium turkey

1 (1 oz.) slice Hy-Vee Swiss cheese

Hy-Vee raspberry preserves, optional

All You Do

1. Spread honey mustard over 1 side of each slice of bread.

2. Place cheddar cheese, bell pepper, onion, ham, turkey and Swiss cheese on the mustard side. Top with remaining slice of bread, mustard-side down.

3. Preheat a sandwich press or countertop grill to medium-high heat.

4. Place sandwich on grill and close the lid firmly. Grill about 5 minutes or until cheese is melted and bread is browned.

5. Serve with a side of raspberry preserves, if desired.

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Spicy Italian Pasta Bake

Serves 6 | Source: www.hy-vee.com

All You Need

PamTM Original No-Stick Cooking Spray

2 cups dry rotini pasta, uncooked

8 ounces Italian turkey sausage links, casings removed

1 medium yellow onion, chopped

1 medium zucchini, quartered lengthwise, sliced

1 (8 ounce) package sliced mushrooms

½ cup shredded carrot

1 (28 ounce) can Hunt'sTM Crushed Tomatoes

½ teaspoon crushed red pepper flakes

1 cup shredded part-skim mozzarella cheese

All You Do

1. Preheat oven to 375 degrees. Spray 8-by-8-inch baking with PamTM No-Stick Cooking Spray. Prepare pasta according to package directions.

2. Meanwhile, cook sausage in large nonstick skillet over medium-high heat, breaking apart with spoon to crumble. Add onion, zucchini, mushrooms and carrot. Cook and sir 5 minutes or until vegetables are crisp-tender. Add Hunt'sTM Crushed Tomatoes and pepper flakes; heat 2 minutes or until bubbling.

3. Add pasta to tomato mixture; stir until pasta is well-coated. Spoon half of mixture into baking dish. Top with half of cheese. Repeat layers once more. Bake 15 minutes or until hot.

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Z3 High Octane Bars

Serves 16 | Source: www.hy-vee.com

All You Need

2 cups Hy-Vee quick oats

1 cup natural peanut butter (creamy or chunky)

1 cup Hy-Vee honey

1 cup dark chocolate chips

1 cup Hy-Vee dried cranberries

1 cup milled flax seed

1 cup vanilla whey protein powder (or soy protein powder)

All You Do

1. Mix all ingredients together and stir until blended.

2. Spread mixture into an 8x8-inch pan and refrigerate until ready to serve.

3. To serve, cut into 2x2-inch squares.

Nutrition Information per Serving: 340 calories, 16g fat, 4.5g saturated fat, 0g Trans fat, 5mg cholesterol, 70mg sodium, 45g carbohydrates, 5g fiber, 31g sugar, 10g protein

Daily values: 0% vitamin A, 2% vitamin C, 4% calcium, 6% iron

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Build-Your-Own-Smoothie

Serves 1 | Source: www.hy-vee.com

All You Need

Basic Smoothie:

1 (2.25 oz.) tube Hy-Vee yogurt to-go, any flavor

1 tbsp. frozen Hy-Vee orange juice concentrate

About 7 tbsp. Hy-Vee organic skim milk

4 ice cubes

Mix in any of these options:

1 scoop vanilla whey protein powder

1 tsp. ground flax seed

1 tbsp. wheat germ

1 (4 oz.) can mandarin oranges, well-drained

All You Do

1. Empty tube of yogurt into blender jar.

2. Place orange juice concentrate in a 1-cup glass measuring cup. Pour in enough milk to make ½ cup, about 7 tablespoons. Add to blender jar.

3. Add ice cubes and optional ingredients to the blender jar.

4. Cover and blend until smooth. Serve immediately.

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