One of my favorite summer pastimes is riding my bike. I'm no Tour de France racer, but I like to log more than 1,000 miles over the summer and fit in at least one 100-mile ride.
All that time on the bike (or in the winter on snowshoes, skis or running) means I have to pay more attention to what I eat to be able to have enough energy for my activity and the rest of my day. So I was really excited when EatingWell took on the topic of sports nutrition in our August 2008 issue. In "Eat to Win," author Brierley Wright interviews top Olympic athletes Dara Torres, Mary Lou Retton, Apolo Anton Ohno, Eric Vendt and more about what they eat and talks to nutritionists and researchers to uncover the keys to eating for athletic success.
Citrus Berry Smoothie: This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body's cells process oxygen.
Makes 1 smoothie, about 2 cups
Place 1 1/4 cups berries, 3/4 cup low-fat plain yogurt, 1/2 cup orange juice, 2 tablespoons nonfat dry milk, 1 tablespoon toasted wheat germ, 1 tablespoon honey and 1/2 teaspoon vanilla extract in a blender and blend until smooth.
Egg & Salmon Sandwich: Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.
Peanut Energy Bars: My favorite on- and off-the-bike snack. This carbohydrate-rich bar, full of nuts, seeds, fruit and oats, was adapted from Amy Harrison's prize-winning submission in the Plains (Georgia) Peanut Festival recipe competition. It includes a little protein, and is a great grab-and-go pre-workout snack on mornings when you don't have time to digest a full meal.
By Michelle Edelbaum
Michelle is the associate editor of interactive for EatingWell Media Group. In between editing and writing, she enjoys sampling the tasty results of the easy, healthy recipes that the EatingWell Test Kitchen cooks are working on.
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Find out the secrets to eating a power breakfast.
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