Nutrition Tips

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    Did you know Reasor’s has a team of in-store Registered Dietitians available to help you with your journey to the Tulsa Run? Their Eat Right Feel Great program is dedicated to helping customers make better food choices and to make navigating aisles for healthier options a little easier.

                                            

    Nutrition plays an imperative role in sports performance. From muscle growth and recovery, restoring energy, to combating exercise-induced inflammation, nutrition can help you reach your potential, whether you’re training to run your personal best or to shed a few inches off your waistline. Healthy nutrition means consistent nutritious choices over time to reap maximum benefits- because what you’re eating during your training phase is equally important to race day nutrition.


    Our custom plate design can guide and inspire you to building nutritious and flavorful meals that encompass all meal types and cuisines.

    Fruits & Vegetables: These nutrition powerhouses play an impressive role in combating inflammation. Exercise induces inflammation, and these foods are some of the components that are keys to recovery. The vitamins and minerals found in fresh, frozen, and canned fruits and vegetables help your body use calories more efficiently, improve bone health, and aid in injury prevention. And with half the plate dedicated to these, discover new and exciting ways to make these the shining stars of your meals.

    Carbohydrates: These are the body’s primary and preferred fuel source for basic body functions and training. Carbohydrates can be either simple or complex, and each serves a purpose. Complex carbohydrates are the preferred source of carbohydrates and are found in whole grains, beans, and starchy vegetables. Your body breaks down these foods at a slower rate due to the high fiber content, keeping sustained energy levels. Simple carbohydrates are those like white bread, white pasta, and sugar. Your body breaks down these sources of carbohydrates rapidly, and they are low in fiber. If you engage in runs lasting longer than 60 minutes, simple carbohydrates are the preferred fuel source to consume during an endurance run for quick-release energy.

    Protein: This will supply energy if carbohydrates or fats are unavailable, but it is the last resort of fuel for your body. Adequate protein intake in your diet is critical to the recovery process following training. Shoot for 20 grams after exercise. Spreading out your protein intake throughout the day, rather than consuming the majority of it in one sitting can help to build and preserve lean body mass, so make sure to incorporate it in every meal. Three ounces of most animal protein supplies around 20 grams of protein! Don’t forget plant-based sources of protein for additional benefits.

    Fats: Fat is the largest and most efficient fuel source available in your body. During prolonged exercise, fat is the next preferred fuel source after carbohydrates. Think of fat as your reserve supply of energy once the carbohydrate stores run out. Fat is an essential nutrient in your diet and also helps to provides satiety after a meal. Focus on healthy fats called monounsaturated and polyunsaturated fats found in items like olive oil, fatty fish, nuts, and avocados.

    Flavors: Food should unequivocally taste good! Flavor enhancers like herbs and spices make meals exciting, and different combinations can elevate the mundane to extraordinary. Herbs and spices offer nutritional benefits as well, so you can feel good about adding them to every meal.

    Hydration: Hydration should come primarily from water. Dairy milk and dairy alternatives can also be included. Reserve sports drinks for runs lasting at least one hour, or for very hot days where profuse sweating is expected. Salty sweaters can be more liberal with sports drinks. Mocktails using naturally flavored sparkling water with small amounts of 100% fruit juices can be fun ways to encourage fluid intake after exercise.

    Not only does Reasor’s offer several foods that keep you fueled during training to post-race, their Registered Dietitians can assist individuals or groups during their training. Services vary from private consultations to personalized meal plans to FREE group shopping healthy store tours, and even nutrition presentations. Find the Reasor’s Registered Dietitians on Facebook, “Reasor’s Healthy Living”, to get access to nutrition tips, recipes, giveaways, events, and much more!

    Sports Nutrition Shopping Picks:

    Protein:
    Eggs, Poultry, Beans, Nuts, Seeds, Beef,
    Pork, Tofu, Edamame, Seafood, Greek Yogurt, Hummus

    Carbohydrates:
    Whole Wheat Bread, Brown Rice, Oats, Sweet Potato,
    Pasta, Fruit, Ancient Grains, Honey, Nutritional Bars

    Fats:
    Salmon, Tuna, Sardines,Avocados, Nuts, Seeds,
    Olives, Virgin Olive Oil, Virgin Plant-Based Cooking Oils

    Fruits and Vegetables:
    Dark Leafy Greens, Bell Peppers, Squash, Onions,
    Tart Cherries, Berries, Watermelon, Citrus Fruits, Beets

    Flavor Enhancers:
    Garlic, Parsley, Mint, Cilantro, Dill, Sage, Thyme, Chives
    Turmeric, Paprika, Ginger, Cinnamon, Cardamom, Vanilla Extract

    Hydration:
    Water, Dairy, Dairy Alternatives,
    Naturally Flavored Sparkling Water, Electrolyte Added Beverages
    Recipes:
    Breakfast - Pink Velvet Cupcakes
    Snack
    - Nut Butter Rice Cake
    Dinner
    - Chicken Stir Fry
    Endurance Run Fuel
    - Pumpkin Chocolate Mini Muffins
    Beverage
    - Tart Cherry & Lime Mocktail

    Meal Timing:
    It’s most advantageous to consume a meal at least a few hours before a hard run or race since blood flows to the digestive tract following meals. Snack timing is based more on individual comfort level. Research shows that consuming carbohydrates and protein closely following exercise can aid in recovery by restoring glycogen and re-building muscle.

    When? What?
    3-4 hours before
    exercise
    Meal
    30-60 min. before
    exercise
    Snack
    15-60 min. after
    exercise
    Snack or Meal



                                           



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