Videos series on sports nutrition
Athletes, whether amateur, elite or professional (such as young cyclists), need sugar. But don’t use just any sugar. Sports nutritionist Mélanie Olivier, president of VIVAÏ Experts in Nutrition, recommends a prescribed amount of maple syrup. Several recipes have been developed with this in mind, to help you achieve maximum performance before, during and after training. See her information series on sports nutrition.
(Videos in French only)
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Recipes for athletes
Before your workout
What you eat before you work out must digest quickly, give you energy in the form of carbohydrates and not leave you hungry. What meal or snack you choose depends on how much time you have before you work out. Digesting protein, fat and fiber takes a long time, so it is better to limit your intake before you exercise. But be sure to add these essential nutrients into other meals.
These recipes are ideal if eaten 45–60 minutes before your workout. They supply both simple and complex carbohydrates, a little protein, very little fiber and zero fat.
During your workout
If you exercise for more than 60 minutes at a time, it can be important to replenish your muscles with carbohydrates to keep your energy level up and avoid dehydration, especially if your last meal was more than two hours before you started or your workout is very intense.
Here are some recipes for energy drinks made with maple syrup that provide your muscles with readily usable sugars and electrolytes (sodium and potassium) to replace what you have lost in perspiration. These homemade energy drinks have no added colouring, artificial flavours, additives or preservatives. Natural energy from Canadian maples!
After your workout
After your workout, it is important to begin the recovery process. The ideal way to do this is to eat foods that will give you at least 30 to 60 grams of carbohydrates and about 10 to 20 grams of protein.
These post-workout recovery snacks made from pure, natural ingredients should be taken within the half hour following your exercise.
If you will be training or exercising for more than 90 minutes, combine your energy drink with a snack to meet your energy needs (about 30 to 60 grams of carbohydrates per hour). Try these delicious, easy-to-pack energy bars to give your body the carbs and nutrients it needs.
These recipes make excellent snacks, whether in the afternoon in preparation for an end-of-day workout, after you've finished your workout, or to pack for a long hike or bike ride. They provide complex carbohydrates, protein, fibre, vitamins and minerals—all vital nutrients for an active person!