Factsheet 13 Sports Nutrition

NUTRITIONAL FACTSHEET SERIES # 13 CHICKEN FARMERS OF CANADA
STRATEGIC EATING
AND REFUELING
FOR PEAK
PERFORMANCE
THE BALANCING ACT
Eating the right types of foods and fluids at the optimal times allows us to train
hard, recover, rebuild, and benefit from our exercise training, while coping with
the demands of our busy lifestyles. The result: better exercise performance, less
risk of injury and fatigue, a healthy body composition, and less chance of feeling
hungry throughout the day. We all need to
OPTIMIZE YOUR RECOVERY eat well to develop
How you re-fuel your body post-workout is just as important as your training for and maintain our
achieving improvements in your exercise and sport performance. Add managing
and/or achieving a healthy weight onto this, and those eating habits become health and fitness
even more important. A focus on post-workout nutrition complements your
training session by enabling your body to recover, repair, and regenerate muscle while meeting
cells to meet an even tougher training workout next time.
Leucine, a key amino acid found in protein-rich foods, flicks your muscles’ our personal body
recovery switch ON. This helps the refueling and rebuilding processes to get
started right away. Muscle protein synthesis appears to be maximized with composition goals.
approximately 20 grams of high quality, leucine-rich protein included as part of a
carbohydrate-rich snack or meal, eaten within the 1st hour or two post workout.
See the leucine-rich protein table to make sure you choose enough protein-rich
foods to include in your snacks and meals.
www.chicken.ca
SIMPLE RECOVERY
STRATEGIES WITH
REAL FOOD LEUCINE-RICH PROTEINS
• Re-energize your muscles with MEAT & FISH (COOKED) PROTEIN (G) LEUCINE (G)
carbohydrates from starchy foods Chicken breast, 3 oz (85 g) cooked 25 2.1
such as potatoes, rice, quinoa, pasta, Pork loin, 3 oz (85 g) cooked 26 2.1
hummus, and hot cereals for Beef, flank steak, 3 oz (85 g) cooked 23 1.9
maximum energy
Fish & shellfish, 3 oz (85 g) cooked 18-22 1.4-1.8
• Rebuild lean tissues with protein and Canned tuna, light, 3 oz (85 g), drained 25 2
other essential nutrients found in Canned salmon, drained, 3 oz (85 g) 21 1.6
meat, poultry, fish, eggs, milk,
Smoked salmon, Chinook, 1 oz (28 g) 5 0.4
yogurt, and plant-based alternatives
MILKS, YOGURTS, CHEESES AND EGGS PROTEIN (G) LEUCINE (G)
• Rehydrate with water and other
Greek-style yogurt, 170 g 17 1.7
fluids, before, during, and after
Regular cheeses (e.g. cheddar), ½ cup diced (65 g) 15.5 1.3
physical activity sessions
Milk, 1 cup (250 mL) 8 0.8
• Include fluids at all snacks and meals Yogurt, fruit flavoured, 175 g 7 0.7
Egg, 1 large 6 0.5
TRACK YOUR PROGRESS
LEGUMES, NUTS/SEEDS, SOY PRODUCTS PROTEIN (G) LEUCINE (G)
Track your food intake and exercise
Soy nuts, 1⁄3 cup (75 mL) 20 1.6
training using on-line tools, such as
Tofu, block ½ cup (100 g) 16 1.2
Chicken Farmers of Canada’s Food
Edamame, cooked, ½ cup (125 mL) 8 0.6
Journal, to ensure that you are eating
properly. This can go a long way to Nuts, 1⁄3 cup (75 mL) 9 0.7
helping you optimize your recovery and Legumes, cooked 8 0.6
maintain/reach a healthy weight. Read (chickpeas, lentils, kidney beans, etc.), ½ cup (125 mL)
food labels on packaged foods (i.e. Peanut butter, 2 Tbsp (30 mL) 8 0.5
Nutrition Facts table and the ingredient Nutrient values from the USDA National Nutrient Database
list) to help you determine how much

energy (calories) in the forms of
carbohydrate, protein, and fat they are
PROTEIN LARGE PORTABLE PREPARED
adding to your plate.
SOURCES SNACK IDEAS MEAL IDEAS
Eggs Boiled egg + whole wheat crackers Baked Spinach & Chicken Omelette*
IT’S ALL ABOUT BALANCE
Chicken Taco Chicken Salad in a Jar * Chicken Chili *
At the end of the day, listen to your
Fish Smoked Salmon & Chicken Wraps * Salmon burgers with salad
brain and your gut – if you are not doing
much training that day you know you Meat Roast beef slices on rye bread Spaghetti with meat sauce
with pickles
don’t need to eat as much so it is okay
to have a hungry feeling, but when you Chickpeas, Hummus dip with baby carrots Lentil & Ground Chicken
lentils, beans Shepherd’s Pie*
are upping your training intensity/ Feta, Bean & Chicken Salad*
volume, make sure you aren’t hungry. Tofu, soy protein Energy bars with soy protein Tofu stir fry with rice and veggies
Training on too few calories can lead to Dairy Chicken & Cheese Grilled Swiss cheese
chronic fatigue, poor immune function, Breakfast Muffins * and ham sandwich
loss of muscle mass, and decreased Greek yogurt with muesli Cheese and egg quiche
performance. So take advantage of all
that recovery nutrition can offer. Nuts Almonds and dates + rice cakes
*Recipes from chicken.ca
Summer 2015
by Elizabeth (Beth) Mansfield, PhD, MSc, RD www.chicken.ca

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NUTRITIONAL FACTSHEET SERIES # 13 CHICKEN FARMERS OF CANADA

list) to help you determine how much

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