Ask a Dietitian

The 2016 Summer Olympics in Rio are fast approaching. What better time to do a quick review of sport nutrition priorities? Whether you are an Olympian or simply a health conscious active Canadian, paying attention to the time, amount and type of food you eat can significantly improve your sport performance.

Timing 1-4 hours before. The more time you have the bigger your meal can be.

Carbohydrates. The meal before should contain some carbohydrates to fuel your muscles and your brain. Ex: whole grain bread, cereal, pasta, quinoa, bananas, grapes, blueberries, melon or starchy vegetables like carrots, yams and potatoes.

Protein. The meal or snack before should contain some protein to anchor your energy and ensure it lasts through your workout. Good sources include meat, fish, poultry, nuts such as almonds, nut butters, legumes, milk, yogurt and tofu.

Examples: oatmeal, almonds and blueberries are a perfect pre-workout meal. Carbs from the oatmeal and blueberries and protein from the almonds.

Recovery snacks should also be a combination of carbohydrates and 10-20g of protein. A perfect portable snack for recovery is almonds and chocolate milk or almonds and dried apricots.

Almonds are a delicious portable and healthy food that can easily fit into the busy life of Canadians. They contain 6g of protein per 1 oz serving, they also contain 4g fibre, 14g of healthy fats which help reduce inflammation, 35% DV Vitamin E, a potent antioxidant that can help reduce the oxidative damage done through exercise and they are a source of calcium and magnesium, 2 important electrolytes lost in sweat.

Other great ways to enjoy almonds are almond butter spread on a whole grain tortilla wrapped around a banana, almonds blended into a fruit and yogurt smoothie for a protein packed snack or slivered almonds in granola on top of berries and yogurt.