Archive for the ‘Motocross Nutrition’ Category

Grocery Shopping Tips

Thursday, February 21st, 2013

Check out this article from Dave Ruel (creator of the Anabolic Cookbook which I suggest you checkout).

Creatine and Motocross

Friday, February 19th, 2010

Check out this RacerX post from Coach Seiji on the effects of creatine and racing. Davi M. and his trainer recently ran into issues with the supplement and share their story. You can find the post here.

6 post-race snacks for motocross riders

Tuesday, January 19th, 2010

Source: fitnessmagazine.com

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the track or the gym. A snack before you work out helps give you energy and stamina to go the distance.

Replenish your energy between motos with these smart protein and carb snack combos.

But did you know that eating a snack after you ride is even more important? “You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout],” says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey.

Here, six top snacks to fuel your body post workout:
** be sure to chase each of these snacks with 8-12 ounces of water!

1. Protein Shake with Banana

“After a workout, you want ample protein combined with a carbohydrate,” says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

2. Peanut Butter & Banana on Rice Cakes

If you’re craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they’re too full of sugar, eating one after a workout is just fine. “This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid,” says Reisinger. Translation: It’ll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

3. Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that’ll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

4. Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. “Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,” says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

5. Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you’ll be building muscle while you eat, too! “Research shows that carbs and protein together have a better response to post-workout recovery,” says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

6. Turkey and Cheese with Apple Slices

If you’re not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program

Top 10 Energy Foods That You Should Eat

Monday, November 23rd, 2009

Modified version of original article written by Diana Steele?
Friday, 29 August 2008

Our bodies deserves the best nutrition we can give them. These foods will help you achieve that.

What is energy food?
It is food that not only provides the calories to fuel your body but also contains the nutrients to energize your body and help you reach peak potential.

Omega-3 fatty acids help prevent and treat mood disorders and depression.

1. Fish—Arctic Char
Health benefits: contains omega-3 fatty acids, essential fats that are beneficial for the heart and brain. They can help prevent and treat mood disorders and depression, reduce arthritic pain, and may prevent Alzheimer’s disease and cancer. Enjoy this fish as well as other fish such as salmon, trout, mackerel, sardines, and herring three times per week. Enjoy grilled and topped with a fruit salsa or chutney, in a burger or wrap, or simply with lemon.

2. Blackberries
Health benefits: contains the antioxidants vitamin C and anthocyanidins as well as fibre. These antioxidants prevent the oxidation of cholesterol (which makes cholesterol sticky and forms fatty streaks in blood vessels), prevent free radical damage to cells caused by extreme exercise, pollution, sun exposure, and aging. Enjoy topped on whole-grain cereal or in your favourite salads, muffins, or yogurt.

3. Green Vegetables—Gai Lan
Health benefits: gai lan is Chinese broccoli and is loaded with vitamins C, A, K, folate, and fibre. It also contains the powerful anti-cancer phytonutrients sulforaphane and the indoles. Sulforaphane compounds have also been found to boost liver and skin cell’s detoxifying abilities. Enjoy in stir-fries, salads, quiches, soups, or as a side dish.

4. Orange Vegetables—Pumpkin
Health benefits: pumpkin contains some vitamin A (beta carotene), C, iron, and phosphorus and is an excellent source of potassium. As with the vitamin A in carrots, the vitamin A in pumpkin is good for vision. Vitamin A also plays a roll in the maintenance of healthy skin, teeth, skeletal tissue, and mucous membranes. Enjoy mashed pumpkin as a side dish, pumpkin soup, roasted with other root vegetables, in a curry, or blended into muffins. Consider adding squash as a food for recovery after exercise, as it is a great source of carbohydrates to help replenish glycogen stores but also provides potassium for replacing electrolytes.

Quinoa is rich in nutrients such as selenium, magnesium, and fibre.

5. Whole Grains—Quinoa
Health benefits: quinoa is one of the highest protein grains. It is rich in nutrients such as selenium, magnesium, and fibre. Enjoy as a side dish cooked with currants, cold as a salad, or in a casserole.

6. Starchy Vegetables—Yams
Health benefits: yams are high in potassium, vitamin C, fibre, and vitamin B6. This tuber is low on the glycemic index scale, meaning it is turned into sugar in the body slower, which assists in more sustainable energy production and weight control. Enjoy mashed or baked, adding cumin and garlic for flavour.

7. Legumes—Chickpeas (Garbanzo Beans)
Health benefits: chickpeas are a good source of protein, iron, and folate. They are also a good source of soluble fibre known to help reduce bad cholesterol. As a vegetarian source of protein, they are an excellent alternative to meat.

8. Probiotics
Health benefits: probiotics contain live bacteria that, when consumed, will survive the transit through the gut to the large intestine where they provide a benefit to the host. Different bacteria provide different benefits. Most help to restore the gut’s natural bacterial flora by crowding out pathogenic bacteria. Some will also help improve the mucosal lining of the GI tract and improve our immune system. Others may help prevent and treat diarrhea. Enjoy probiotic cheese, yogurt, milk, and drinks as part of your daily regime.

9. Nuts—Almonds
Health benefits: this “nut” is technically the seed of a fruit. It is high in vitamin E, magnesium, and flavanoids (powerful antioxidants). Almonds are high in monounsaturated fats known to be heart healthy. They also contain calcium, which is essential for good bone health, metabolism, muscle contraction, and blood pressure. Enjoy a handful with a piece of fruit or as a spread on your toast.

10. Psyllium
Health benefits: psyllium contains soluble fibre known to lower LDL, or bad cholesterol, not to mention prevent and treat constipation. It can also help manage diabetes by slowing the rise of blood sugar levels. Enjoy breads with added psyllium, All-Bran Buds, or Guardian cereals and psyllium husk powders added to pasta sauce or casseroles.

About the Author
Diana Steele of Vancouver, British Columbia, is the owner of Eating for Energy, providing nutrition counselling and seminars to businesses, schools, and sports teams.


Need a motocross training program that includes both strength and aerobic conditioning?
Check out the thinkMX Motocross Strength & Conditioning Training Program