Sports Nutrition

With school in session, student athletes all around Texas are gearing up for football, cross country, volleyball and many others sports. Good nutrition as an athlete is a crucial part to training and performance. One on the most popular questions that I receive as a dietitian is, When do athletes need a sports beverage? Sports drinks are high in calories, salt and potassium and are intended for athletes to rehydrate and replenish electrolytes after intense exercise. 36614837_s

If you or your child exercises at a high intensity for more than one hour, consider a beverage to replace electrolytes.

Electrolytes include sodium, magnesium, potassium and calcium. These minerals help conduct electrical impulses that signal muscles to contract. Strenuous movement and sweating may cause electrolyte imbalance if you are exercising for a long period of time without replenishing. Signs of electrolyte imbalance are cramps, nausea, dizziness and dark colored urine. Water remains the ideal beverage to optimize hydration during exercise but sports drinks are beneficial at during extensive exercise.


Homemade Sports Drink

(recipe adapted from Nancy Clark, MS, RD, CSSD)

3 Tablespoons honey

1/4 teaspoon salt8351971_s

1/4 cup hot water

1/4 cup 100% fruit juice plus 2 Tablespoons lemon juice

3 1/2 cups cold water

  1. In the bottom of a pitcher, dissolve the honey and salt in the hot water
  2. Add juice and the remaining water, chill

Nutrition: (Per 8 oz) Calories: 50, Carbohydrates 12g, Sodium 110mg

Savory Beef Sticky Buns

Since we started the protein challenge, people have stated that they have a hard time meeting  the 20-30g for breakfast.  Screen Shot 2015-08-17 at 10.26.36 AMResearch has shown a high protein breakfast helps reduce hunger all day long. This breakfast recipe is one my favorite from the Texas Beef
Council because it is a fun twist on a sweet breakfast original.DinnerTonight 3PX outline[1] One of these buns will keep you hunger at bay and help you reach your protein goals. Enjoy with a glass of milk or Greek yogurt!

30-Day Protein Challenge

We hear about protein everywhere now a days. It is one of the hottest topics in nutrition due to its increasing popularity in food products and the media.DinnerTonight 3PX outline[1]Screen Shot 2015-08-17 at 10.26.36 AM

Protein is important for building and repairing muscle tissue and cells within our bodies, but significant research also shows that on average 20-30g of high quality protein at each meal improves metabolism, healthy aging and weight loss and maintenance.

Dinner Tonight is teaming up with Texas Beef Council and we are kicking off our 30 day protein challenge. Starting tomorrow, each person who takes the challenge will strive to eat 20-30g of protein at each meal for 30 days.  Each person  is encouraged to keep a journal to document how you feel physically when you consume protein rich meals. Think about your energy level and satiety.Screen Shot 2015-08-17 at 9.57.32 AM

To help you through the challenge, sign up and use these great resources from the Texas Beef Council.  Why not start out the challenge with a great recipe Lean Beef Choufleur for dinner tonight.

Building a Better Lunch- New Video!

Looking for a nutritious, delicious and far from boring lunch for you or your kiddo? Look no further because in the video below we have three lunch box pairing suggestions that will help you start off the school year right. 

The Picky Eater: This particular lunch is a fun way to get the kid who doesn’t like to eat their veggies to venture out! It contains savory Veggie Tots and PB&J Rolls which are both fun and healthy twists on classic lunch foods.IMG_1291

The All-Star Athlete: Protein and complex carbohydrates are essential for an athlete. This delicious Avocado Tuna Salad Sandwich, will help them perform at their best level in the classroom and on the field by providing them the calories and nutrients for sustainable energy.IMG_1292

The Adventurous Eater: For the experimental, fearless ones out there this lunch box is built to satisfy your taste for adventure! It begins with a Going Greek Dip which is full of flavor and can be used as an appetizer too! Thank you – Carina Greenfield, TTU Dietetic Intern