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RECOGNIZEDEHYDRATION
Vomiting
Fainting
Poor Concentration
Loss of MuscleCoordination
Decreased Performance
Nausea
Headache
Weakness
Fatigue/Exhaustion
Light-headedness
START BODY COOLING Remove excess clothing and equipment to start the body-cooling process.
REDUCE BODY TEMP Move the athlete to a cool/shaded area. Use fans or ice towels as needed.
ELEVATE THE LEGS Place the athlete flat on their back. Elevate the legs above the level of the heart.
MONITOR ATHLETE CLOSELY If the athlete is in significant distress or not showing signs of feeling better, contact emergency medical sta� immediately.
COMBATDEHYDRATION
GSSIRECOVERYMEALKITRECIPES#2
Manyofyoualreadyknowthatinordertoproperlyrecoveraftertrainingyouneedtoeatabalancedmeal.However,sometimescomingupwithmealideascanbechallenging.
Refuelingaftertrainingwiththepropernutrientscanbebothnutritiousanddelicious.Therecipesfocusonfrozenandcannedfoods.Choosingthesetypesoffoodsatthegrocerystorewillmakeyourfoodlastlonger.Therewillbeseveralrecipeslistedthroughoutthiskit;itwilltakeyourpersonaljudgmenttoknowwhichmealtochoose.
“Recovery”isatermusedtodescribetherefuelingandrehydrationstrategiestakenintheperiodimmediatelypostexercisetogaintrainingadaptationsandpreventfatigueinthenextexercisesessions.Ittakesaboutanentire24-hourdayforthebodytorecoverfromtraining.
COOKWARENEEDED:- Blender
- Crockpot(slowcooker)- Pans(forstovetop)
- Bakingdish- Utensils
- Mixingbowl
GSSIRECOVERYMEALKITRECIPES#2
SHAKES
Mixtogethertheingredientsinablendertoyourdesiredconsistency.Ifyouwouldlikealowercalorieoption,splittheingredientsinhalformaketheentirerecipefortwoservings.
PostWorkout
12oz2%milk1scoopGatoradeRecoverwheyproteinpowder1⁄2cupfrozentartcherriesorpuretartcherryjuice1⁄2banana,or1⁄2cupfrozenstrawberries2Tbspflaxmeal
Servings:1NutritionalValue:490calories,56gcarbohydrate,35gprotein,14gfat
MealontheRun
12oz2%milk1Tbspnutbutter1⁄4cuprolledoats1cupfrozenstrawberries1handfuldarkleafygreens(spinach,kale,arugula)CinnamonTT
Servings:1NutritionalValue:445calories,57gcarbohydrate,18gprotein,16gfat
Splash
12ozwater1tspseasalt1⁄4Avocado1⁄2cupfrozenpineapple1handfuldarkleafygreens1⁄2cuptartcherryjuice
Servings:1NutritionalValue:260calories,50gcarbohydrate,3gprotein,5gfat
GSSIRECOVERYMEALKITRECIPES#2
SANDWICHES
Allsandwichescanbeeatentoastedorcold.Feelfreetosubstitutepreferredproteinsourceorbread/wrapintoanysandwich.
TurkeyAvocadoPanini
MultigrainCiabattabun3ozslicedturkey(mesquitesmoked)1roastedslicedredbellpepper(cannedorfresh)1cupbabyspinach1sliceprovolonecheese1⁄2ripeavocado1⁄4cupmayonnaise
Mashavocadoinabowlwithmayonnaiseuntilthoroughlymixed.Spreadavocadomayoonthetophalfofthebun,onthebottomhalfplacecheese,spinach,peppersandturkey.Closesandwichandpressinpaninimaker.IfyoudonothaveaPaninimaker,thiscanbemadeinatoasteroven,broiledintheoven,oronagrill.
Servings:1NutritionalValue:550calories,50gcarbohydrate,35gprotein,24gfat
Tunamelt
WholegrainEnglishmuffin2oztunaPlainGreekyogurt(enoughfordesiredconsistency,about1⁄4cup)SaltandPepper,TT2slicesryebread2slicestomato1sliceSwisscheeseLemonjuice,TT
Mixtuna,yogurt,lemonjuiceandspices.Toastbread,orplaceintoasterovenorovenbroileruntillightlytoasted.Removefromheatandspreadtunasalad,placetomatoslicesontunaandtopwithcheese.Returnlayeredbreadtotoasterovenorbroilerandcookuntilcheeseismelted,typically3-5minutes.Youcanalsoaddchoppedceleryand/oroniontothisifyouplease.
Servings:1NutritionalValue:345calories,37gcarbohydrate,29gprotein,9gfat
GSSIRECOVERYMEALKITRECIPES#2
BREAKFASTFOODS
OvernightOats
1⁄2cupoats1⁄2cupmilk2TbspDriedtartcherries1⁄2cupGreekyogurt
Mixoatsandmilkandplaceinrefrigeratorovernight.Topwithcherriesandyogurtwhenreadytoeat.
Servings:1NutritionalValue:380calories,55gcarbohydrate,27gprotein,6gfat
EggMugMuffin
2eggs1ozslicedham1⁄4cupchoppedbellpepper1⁄4cupdicedonions1wholewheatEnglishmuffin,toasted1piecefavoritefruit
Spraylargemugwithnonstickspray.Addvegetablesandmicro-wave1-2minutesuntilsoftened.Whiskeggstogetherthenaddtomug,microwavefor1minute.Addhamandcheese,stirringmixture,microwaveforanadditionalminute.Placeintoastedmuffin,andchooseyourfavoritefruitforaside.
Servings:1NutritionalValue:420calories,54gcarbohydrate,24gprotein,12gfat
HashbrownCups
Pairthiswiththeeggcupslistedafterthisrecipe.Thiswillmakeforseveralmeals,dependingonyourtypeoftrainingday.
2largepotatoespeeledandgrated,makesabout4cups2/3cupgratedparmesancheese1⁄2cuppankobreadcrumbs2Tbspoliveoil Saltandpepper,TT Preheatovento350°Fandspraymuffintin.Makingsuretoblotpotatoestoridmoisture,thenmixallingredientsinabowl.(Drypotatoes=crispyhashbrowns!)Placeinmuffintinandbakeuntilgoldenandcrispy,timemayvarywithovens,typically40minutesormore.Allowtocoolfor10minutesbeforeremovingfromtin.
Servings:4NutritionalValue:540calories,83gcarbohydrate,18gprotein,15gfat
GSSIRECOVERYMEALKITRECIPES#2
CHICKENMEAL
Chickencanbecookedwithanyofyourfavoriteseasoningsandservedwithseveraldifferentvegetablesandcarbohydratesides!Tip:Aluminumfoilkeepsleftoversfresh,helpsfoodstocookmoreevenlyandstaymoist,andalsomakesclean-upeasy.
QuickBBQChickenandRice
1frozenchickenbreast1Tbspbarbecuesauce1Tbspgarlicpowder1bagfrozenvegetable1cupminutebrownrice
Spraypanovermediumheatandplacechickeninpan.Stirgarlicpowderwithbarbecuesauceandthencoverchickenwithit.Cookuntilchickenisnolongerpinkontheinside,about10minutes,flip-pingoneachsideatleasthalfwaythrough.Cookriceandvegeta-blesperpackageinstructions.
Servings:1NutritionalValue:330calories,52gcarbohydrate,22gprotein,4gfat
CherryChickenPasta
1⁄2cupwholewheatpasta2frozenchickensausagelinks1⁄2cupdriedtartcherries1cupfrozenbroccoli1⁄4cupparmesancheese1clovegarlic,minced(oryoucanusegarlicpowder)1Tbspoliveoil
Cookpastaaccordingtopackageinstructions.Inapan,addoliveoil,garlic,chicken,cherries,andbroccoliuntilheatedthroughandbroccoliissoft.Mixinbowlwithpasta,addoliveoil,saltandpepperTTthenmixinparmesancheese.
Servings:2NutritionalValue:420calories,52gcarbohydrate,20gprotein,19gfat
GSSIRECOVERYMEALKITRECIPES#2
BEEFMEAL
Beefcanbecookedwithanyofyourfavoriteseasoningsandservedwithseveraldifferentvegetablesandcarbohydratesides!Tip:Aluminumfoilkeepsleftoversfresh,helpsfoodstocookmoreevenlyandstaymoist,andalsomakesclean-upeasy.
EasySlowCookerPowerChili
Tryservingoverrice,orwithbread/crackers1.5poundsfrozenbeef1-28ozcandicedtomatoes,undrained1-10ozcanchoppedtomatoesandgreenchilipeppers,undrained2cupswater
1-2Tbspchilipowder1tspdriedoregano3clovesgarlic,minced(ORgarlicpowder)2-15ozcannedblackbeans,kidneybeans,orchickpeas,rinsedanddrained1⁄2cupreducedfatsharpcheddarcheese(optional)
Combineallingredientsintotheslowcooker,coverandcookonlowfor8-10hours.Garnishwithcheesewhenserving.
Servings:8NutritionalValue:290calories,30gcarbohydrate,29gprotein,6gfat
BeefStuffedBakedPotato(BSBP)
Youcantopthiswithanything:salsa,cheese,greenonion,sourcream,alloptional!1⁄4groundbeef1largepotato(orsweetpotato)
1envelopetacoseasoning
Cleanthenpokeseveralholesintopotatooneachsideandmicro-wavefor8minutes,oruntilsoft.Cookthemeatovermedium-highheatuntilbrowned,discardextrafat.Mixintacoseasoning.Splitbakedpotatoinhalfandfillwithcookedmeat.Addanyoptionaltoppingstoyourliking.
Servings:1NutritionalValue:550calories,67gcarbohydrate,27gprotein,20gfat
GSSIRECOVERYMEALKITRECIPES#2
FISH/SEAFOODMEAL
Nomatterthetype,fishorseafoodcanbecookedwithanyofyourfavoriteseasoningsandservedwithseveraldifferentvegetablesandcarbohydratesides!Tip:Aluminumfoilkeepsleftoversfresh,helpsfoodstocookmoreevenlyandstaymoist,andalsomakesclean-upeasy.
ParmesanTilapia
1frozentilapiafillet1⁄2cupparmesancheese1⁄2Tbspoliveoil1cupminutebrownriceYourfavoriteseasoning,TT
Preheatovento400°Fandlinebakingsheetwithaluminumfoil.Covertilapiainoliveoilandthencoatwithparmesancheeseandspices,placeonbakingsheet.Bakeuntilfishflakeseasily,about10minutes.Microwavericeperpackageinstructions.
Servings:1NutritionalValue:445calories,46gcarbohydrate,27gprotein,17gfat
SalmonTacos
1cupsmoked,flakedsalmon26-intortillas2Tbspwhippedcreamcheese1packetdrydillranch
1Tbspcannedpickledcabbage1TbsplemonjuiceSaltandpepper,TT
Stircreamcheesewithlemonjuiceandseasonings.Warmtortillasinmicrowavefor10-30seconds.Toptortillaswithcheese,salmonandcabbage.
Servings:1NutritionalValue:475calories,42gcarbohydrate,34gprotein,19gfat
GSSIRECOVERYMEALKITRECIPES#2
VEGETARIAN/VEGANMEAL
Besuretospeakwithyourdietitianifyoufolloweitherofthesediets,toensurethatyouarestillincorporatingfoodstoprovideallvitaminsandmineralsnecessaryfordailyneeds.
AlfredoPasta
2ozricenoodles(oryourfavoritenoodles)1⁄2cupcashews(soakedforafewhoursorboiledinwaterfor10minutes)2Tbsplemonjuice3Tbspnutritionalyeast2Tbspmiso1tspgarlicpowder1tsponionpowder1⁄2cupwater
Cookpastaaccordingtopackageinstructions.Inablender,add1⁄4cupwaterandallothernon-pastaingredientsandmixonhigh-speed.Blenduntilsmooth,addingwateruntilyougettodesiredsauceconsistency.Servesauceovernoodles.
Servings:1NutritionalValue:730calories,85gcarbohydrate,22gprotein,34gfat
LentilandQuinoaStew
Thestewpairswellwithagreenleafyvegetablesuchascabbageorkale,orasatopperoverasalad.
3⁄4cupcannedlentils3cupswater1⁄2cupquickquinoa1cupvegetablebroth1smallonion
1Tbspoliveoil1Tbspredwinevinegar2Tbspsoysauce1tspsmokedpaprika1jartomatosauce
Combinelentilsand3cupsofwater,cookasdirectedonpackage.Combinequinoaandvegetablebrothinpan,cookasdirectedonpackage.Afterlentilsandquinoaareready,sauteonionandoliveoilinpanovermedium-highheat.Mixlentilsandquinoaalongwithvinegar,soysauce,andsmokedpaprika.Addtomatosaucelastandsimmer,about10minutes.
Servings:1NutritionalValue:530calories,77gcarbohydrate,24gprotein,16gfat