Mum’s Motocross fridge
Six Pre/Post Race Motocross Snacks
After a race, your body needs to re-fuel and this needs to come by optimal foods that will flood your muscles with the right nutrients to perform when required in the next race. These food choices need to come from Protein Fats & Carbohydrates.
A snack before and after you race helps give you energy and stamina to go the distance.
Replenish your energy between Races with these smart fast acting protein and carb snack combos.
1. Protein Shake with Banana
A protein shake made from SGUT- whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of SGUT whey protein powder combined with water and 1/2 banana, 250 calories
2. Peanut Butter & Banana on Rice Cakes
Instead of bread, smooth your peanut butter choose Whole Earth or Meridien (Healthy Fat) NOT SUNPAT! on to two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they’re too full of sugar, eating one after a workout is just fine. “This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid and replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories
3.Hummus and Pita
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the wholewheat pita, it makes for a snack that’ll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories
4. Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. “Your muscles are depleted of amino acids after a Race, so you need an adequate supply of protein to help build them up Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories
5. Tuna on Whole Wheat
What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you’ll be building muscle while you eat, too! “Research shows that carbs and protein together have a better response to post-workout/race recovery,”. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories
6. Turkey and Cheese with Apple Slices
If you’re not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces turkey, 1 soft cheese wedge, and 1 apple, 240 calories
All the above foods are what I like to call Fast acting foods (So the blood stays within the muscles), Slow acting foods which takes the body longer to breakdown is not something that I recommend on race days, As your body will use the blood to breakdown the food in the digestive process and this makes you feel lethargic.
So choose one on the above options and I guarantee you will be refueled and ready for Race 2 or 3.
Motocross Conditioning/Nutritional Coach
For further advice message me on firstname.lastname@example.org