Skip to main content

Woodstock Magazine

Sponsored Content

5 Tips for Fueling Like a Champion

Jun 14, 2016 04:30AM ● Published by Family Features

Whether your goals are big or small, the path to success begins with the first step. When it comes to fitness and nutrition, champion athletes can attest that small, everyday lifestyle changes can make a big impact.

Get inspired to tackle your ambitions with these tips from 20-time World Championship medalist and 12-time Olympic medalist Natalie Coughlin, who knows first-hand the roles that hard work, dedication and a nutritious diet play in achieving the extraordinary. To motivate others who are looking to achieve greatness in their own lives, Coughlin joins top U.S. rugby players Zack Test, Carlin Isles and nationally known sports nutritionist Cynthia Sass – through a partnership with the Almond Board of California – to provide their top tips and life hacks to help reach your fitness goals.

  1. Be prepared: When you’re on the road, or just after a workout, you may find the need to refuel and keep your energy level high until the next meal. Carrying quick snacks can help keep hunger at bay, Coughlin said. Some simple ideas for portable snacks include: herbal teas, fruits, vegetables, dark chocolate and a handful of almonds.

  2. Drink more water: Not only is water essential for moving oxygen and nutrients throughout your body, it also serves many other vital purposes, including converting food into usable fuel and regulating your body temperature. Avoid empty calories from beverages such as energy drinks or juices with added sugar. Your personal needs may vary slightly, but Sass recommends aiming for at least two cups of fluids two hours before exercise, one to two cups 15 minutes before exercise and one-half cup to one cup every 15 minutes during exercise.

  3. Don’t skip breakfast: Breakfast kick-starts the day and helps you to stay alert and energized. Make sure you always eat a nutritious breakfast, even if it means preparing it the night before. Before training each morning, Isles has a hard-boiled egg, steel-cut oatmeal topped with sliced almonds along with mixed fruit. He recommends making each meal count and emphasizes the importance of giving your body the proper nutrients to reach your goals.

  4. Recover properly: Strength is gained through proper nutrition and allowing the body to heal from the wear and tear of workouts, Sass said. That’s why post-exercise is a prime time for delivering the right raw materials with smart recovery meals that deliver the protein and energy your body needs to refuel.

  5. Fuel like a champion: For peak performance from morning until night, proper nutrition is a must. Utilizing quick, energizing recipes, such as Coughlin’s Almond Cherry Recovery Smoothie, can help you crush your goals and conquer the day.
For more tips and recipes to help you reach your goals, visit Almonds.com.

Almond Cherry Recovery Smoothie

Almond Cherry Recovery Smoothie
Recipe courtesy of Natalie Coughlin
Servings: 1

  • 1    cup unsweetened almond milk
  • 1    tablespoon chia seeds
  • 1/2 frozen banana
  • 1    cup frozen dark cherries
  • 1    tablespoon almond butter
  1. In blender, combine almond milk, chia seeds, banana, cherries and almond butter, and mix until smooth.

Sponsored by Almond Board of California

Like what you're reading? Subscribe to Woodstock Magazine's free newsletter to catch every headline

Family Features Family Features Food

It looks like we don't have any events for this date. You can always add an event.

It looks like we don't have any events for this date. You can always add an event.

  • Easy as Pie

    01/28/2018
    09:00AM — 12:00PM

    This class will banish even the worst case of crust anxiety! Come make and roll out pastry for a ...


It looks like we don't have any events for this date. You can always add an event.

  • Join us for our Alexander Valley Vineyards wine dinner featuring Pine State Beverage at the Latha...


  • Lightning Soccer Club - adult pick-up games

    01/25/2018
    05:30PM — 06:30PM

    Join us for adult pick-up soccer games, Thursday nights 5:30 - 6:30 pm Dec. 21, 2017 - March 1, 2...


  • Crossroads Academy - Discover the Difference

    01/26/2018
    09:00AM — 11:00AM

    Please join us for a Discover the Difference Open House on Friday January 26, 2018 from 9:00-11:0...


  • Easy as Pie

    01/28/2018
    09:00AM — 12:00PM

    This class will banish even the worst case of crust anxiety! Come make and roll out pastry for a ...


  • Only Yesterday

    01/31/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    01/31/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Lightning Soccer Club - adult pick-up games

    02/01/2018
    05:30PM — 06:30PM

    Join us for adult pick-up soccer games, Thursday nights 5:30 - 6:30 pm Dec. 21, 2017 - March 1, 2...


  • Only Yesterday

    02/01/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/01/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/02/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/02/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Epiphany Festival

    02/03/2018
    03:00PM — 05:00PM

    The Vermont Bach Ensemble,is pleased to announce our second season with a presentation of Epiphan...


  • Only Yesterday

    02/03/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/03/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/04/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/04/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/07/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/07/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Lightning Soccer Club - adult pick-up games

    02/08/2018
    05:30PM — 06:30PM

    Join us for adult pick-up soccer games, Thursday nights 5:30 - 6:30 pm Dec. 21, 2017 - March 1, 2...


  • Only Yesterday

    02/08/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/08/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Heart disease is still the No. 1 killer of women, taking the life of 1 in 3 women each year. Th...


  • Only Yesterday

    02/09/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/09/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/10/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/10/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/11/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


  • Only Yesterday

    02/11/2018
    07:30PM — 09:30PM

    Paul McCartney and John Lennon together again for one night only. This intimate play by Hollywood...


 

 


PROUDLY BROUGHT TO YOU BY THESE COMMUNITY SPONSORS


Northcape Design Build
Hanover Inn at Dartmouth
Ultimate Bath Store

Sean's Lawn N' Garden Services
Cabinetry Concepts
New London Inn & Coach House Restaurant