Drew Mulvey MS, CDN, CNS, CLT, PNL!, CPT
Avocados
These are little green bombs! I absolutely love them and they can be one of the most versatile foods in the athlete’s diet. Why do I like them?
Avocados contain these vital nutrients!
-
Magnesium prevents muscle cramping and decreases stress.
-
B6 aids in the production of serotonin and decreases inflammation.
-
Fiber keeps you regular, important for preventing toxins from circulating in the body
-
Trace mineral Boron may increase bone density and aid in the production of sex hormones.
-
Amino acid arginine increases blood flow to muscles for better post-workout recovery. (Post-workout avocado? Yes please!)
-
Alpha-linolenic fatty acid adds an extra anti-inflammatory and anti-clotting punch.
-
Zinc helps with the digestion of proteins, the production of stomach acid, and immunity.
Plus, they can be excellent for a whole food detox! Their magnesium content helps to push liver detoxification, avocados break down as an alkaline substance in the body which improves energy production and detox and fiber to capture the toxins and release them through the feces.
I love adding them to smoothies, in hummus, on tacos, as a dip (pass the guac please!), with eggs in an omelet, in place of butter for cookies (I would recommend chocolate cookies unless you want green cookies), or with a little salt and straight up. No matter how you add them, they can be an excellent addition to your athletic nutrition routine.
Want something that not only delivers a magnesium punch but satisfies a sweet tooth as well? Try this!
Chocolate Avocado Pudding
Makes 2 servings
1 (8 tbsps) avocado
1 tbsp cacao powder
2-4 tbsps organic non-dairy milk
1⁄2 tsp organic vanilla extract
Stevia to sweeten
Cut the avocado in half and remove the pit. Scoop the fruit out into a food processor and blend
until it is creamy.
Add the rest of the ingredients to the food processor and blend until incorporated.
NOTE: Mash all of these together in a medium bowl if a food processor is not available.
Zucchini
We just celebrated National Zucchini Bread Day, but what about the benefits of the main start of the show Zucchini? Let’s dig deeper.
I talked last month about the power of green foods to help with athletic performance. Why is that? Green foods contain magnesium, a nutrient important for heart rhythm, relaxation, and preventing muscle cramping. Since magnesium decreases stress, it is essential for hormonal health and balancing one’s sex hormones. Zucchini can be a great addition and baked into some delicious dishes!
Zucchini contains these vital nutrients!
-
Fiber improves gastrointestinal transit time and prevents toxins from recirculating This can potentially cause increased inflammation and decreased muscle recovery.
-
Vitamin B6 to increase well-being and decrease inflammation
-
Vitamin A helps to improve immune function and protects the ovaries from oxidative damage.
-
Potassium to prevent muscle cramping.
-
Magnesium calms down the central nervous system and helps with energy production.
What else is zucchini great for? A detox! Magnesium is important for alkalizing the system which helps with energy production and calms down the central nervous system which can help the body detoxify foreign substances more effectively. The better your body is detoxing, the better your athletic performance!
Want a pre-workout energy meal or post-workout recovery meal using this wonderful green food? Try this!
Carob (or cacao) Zucchini Bread Oats
Makes 1 serving
1 cup water
Dash of sea salt
1/2 cup oats
1/4 cup shredded organic zucchini
1 tbsp canned coconut milk
1 tsp maple syrup
1 tbsp cacao or carob powder
1/2 tsp cinnamon
Add water and salt to a saucepan over high heat and bring to a boil. Add all to boiling water and stir together. Turn heat down to a simmer and cook until tender, about 10-15 minutes.
