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ATHLETE RECIPES
Nutrition Tips from CSIO
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Nutrition for Athletes in Isolation
While athletes may find themselves in isolation during the COVID-19 pandemic, it is important to keep nutrition top of mind. Work directly with your team or institute nutritionist and follow these quick tips to ensure that you’re tailoring your nutrition to best suit your current needs and to maintain the training gains you’ve had all year long, while keeping your health optimized.
While athletes may find themselves in isolation during the COVID-19 pandemic, it is important to keep nutrition top of mind. Work directly with your team or institute nutritionist and follow these quick tips to ensure that you’re tailoring your nutrition to best suit your current needs and to maintain the training gains you’ve had all year long, while keeping your health optimized.
- KEEP TO A REGULAR EATING SCHEDULE:
This will prevent boredom and mindless eating, which can lead to excess unwanted (and needed) calories! Ask yourself Are You Hungry first, if YES, then PLAN what you will have, and listen to satiety cues and stop when you’re full! - KEEP THE FIBRE UP!:
If you’re moving less overall due to confined spaces, be sure to get adequate amounts of daily soluble and insoluble fiber to keep the bowels moving while also helping you to feel fuller longer; preventing the late night Netflix munchies. - STAY HYDRATED:
Dehydration can increase levels of stress hormones, something we all don’t need more of right now. Drink 2-4 L of fluid such as water, carbonated water, tea, coffee, milk, or small amounts of 100% juice. If your first urine after waking up is the colour of lemonade, you’re doing well. Limit Alcohol! - REDUCE OVERALL ENERGY INTAKE:
Depending on what types of at home training you’re doing, it is most likely that your total volume and intensities will be decreased from normal training loads. It will be individual but can average a reduction from 500-1000 calories/day, mainly from starchy and simple carbohydrates (Grains and Fruits) and fats. See example below. TIP: reduce your usual plate/bowl size to reduce overall portions and limit snacking. - KEEP PROTEIN HIGH!:
It is important to continue with your regular protein needs, as this will help to minimize any lean muscle mass loss during reduced strength training. Focus on high quality proteins: Poultry, meat, fish (canned or dried!), eggs, dairy (and lactose free dairy), soy (edamame), and quinoa (good sub when there is no rice!). - CONTINUE WITH YOUR REGULAR NUTRITION SUPPLEMENTATION PROTOCOL:
This means if you were taking for ex. iron, Vitamin D, B12 etc. for clinical deficiencies, DON'T FORGET TO CONTINUE THEM!
CSIO: Combating the COVID-19 Cravings &
How to Manage Stress Eating During the Pandemic
It is without question that we are all dealing with at least some form of stress right now, so it’s no surprise that we may be faced with stress/emotional eating. It IS a real thing and it is NOT your fault!
In acute times of stress, we release cortisol and during prolonged stress, which is what we are now experiencing, can elevate cortisol levels, which can increase hunger. This coupled with the challenge of being in close proximity to the kitchen: pantry and fridge, can make it even more difficult to stop the endless grazing! People manage stress differently; some like to bake and try new recipes, (which also makes it a challenge to be disciplined enough not to indulge on the sweet new creations!) and some people may eat less. If you are skipping meals, you could be more prone to emotional eating or even binge-eating in the evening.
Here are some other factors that may contribute to mindless (over) eating/snacking:
1. How you manage stress
2. Your Surroundings
3. Schedules! (or lack there-of!)
4. Food Availability
5. And…your emotions!
Below are some strategies that will help you ward off the endless grazing and get back to better eating habits.
1. MANAGING STRESS:
· Keep active!!
· Don’t sit longer than 3 hours at a time
· Call an old friend
· Try a new or old skill
2. YOUR SURROUNDINGS:
Get out of the kitchen! Try to set up your workout and space in a designated area AWAY from the pantry and FRIDGE!
3. SCHEDULES:
…Are so important! Try to stick to your daily scheduled/plan just as you would if you were in regular training, with your pre-prepped scheduled meal and snack times! Pack your lunch/snacks and recovery foods the night before as you would have when you were leaving the house! Finding a sense of normalcy will help you keep regular eating habits. Ensure you are still eating every three to four hours to ensure you are getting sufficient nutrients to manage your health.
4. FOOD AVAILABLITY:
What foods are stocked in your home have a significant impact on our food choices. Don’t Stockpile Food! A good rule of thumb: use what you have at home before buying more! Allow yourself to buy ONE of your FAVOURITE treat items each weekly (or every other week) grocery shopping trip.
Planned snacks! Focus on high fiber high protein snacks to help you feel full longer to curb those cravings! STRIVE FOR 20g Protein 4-5 x/Day and a minimum of 25 g fiber!
Quick Basic Snack Ideas:
· Handful of almonds/seeds
· Easy protein balls (https://www.floridacitrus.org/oj/recipes/no-bake-orange-protein-balls/)
· Greek/Skyr yogurt or Cottage cheese (add some canned, dried or fresh fruit!)
· Trail mix: ½ c Chex or Cherrios with ¼ cup almonds and ¼ c dried fruit (stick to 1 cup serving) with some added Easter Treats (smarties) to satisfy the sweet tooth
· Whole grain muffins/crackers/granola/granola bars
· Veggie sticks with Tzatziki or nut/soy butters
Don’t forget to hydrate! It will also help to keep you from excess snacking! Beware of calorie dense fluids such as specialty coffees, alcoholic beverages. Instead try a ½ cup 100% Orange Juice with sparkling water or other homemade smoothies and flavored waters, along with decaf teas and coffee.
In acute times of stress, we release cortisol and during prolonged stress, which is what we are now experiencing, can elevate cortisol levels, which can increase hunger. This coupled with the challenge of being in close proximity to the kitchen: pantry and fridge, can make it even more difficult to stop the endless grazing! People manage stress differently; some like to bake and try new recipes, (which also makes it a challenge to be disciplined enough not to indulge on the sweet new creations!) and some people may eat less. If you are skipping meals, you could be more prone to emotional eating or even binge-eating in the evening.
Here are some other factors that may contribute to mindless (over) eating/snacking:
1. How you manage stress
2. Your Surroundings
3. Schedules! (or lack there-of!)
4. Food Availability
5. And…your emotions!
Below are some strategies that will help you ward off the endless grazing and get back to better eating habits.
1. MANAGING STRESS:
· Keep active!!
· Don’t sit longer than 3 hours at a time
· Call an old friend
· Try a new or old skill
2. YOUR SURROUNDINGS:
Get out of the kitchen! Try to set up your workout and space in a designated area AWAY from the pantry and FRIDGE!
3. SCHEDULES:
…Are so important! Try to stick to your daily scheduled/plan just as you would if you were in regular training, with your pre-prepped scheduled meal and snack times! Pack your lunch/snacks and recovery foods the night before as you would have when you were leaving the house! Finding a sense of normalcy will help you keep regular eating habits. Ensure you are still eating every three to four hours to ensure you are getting sufficient nutrients to manage your health.
4. FOOD AVAILABLITY:
What foods are stocked in your home have a significant impact on our food choices. Don’t Stockpile Food! A good rule of thumb: use what you have at home before buying more! Allow yourself to buy ONE of your FAVOURITE treat items each weekly (or every other week) grocery shopping trip.
Planned snacks! Focus on high fiber high protein snacks to help you feel full longer to curb those cravings! STRIVE FOR 20g Protein 4-5 x/Day and a minimum of 25 g fiber!
Quick Basic Snack Ideas:
· Handful of almonds/seeds
· Easy protein balls (https://www.floridacitrus.org/oj/recipes/no-bake-orange-protein-balls/)
· Greek/Skyr yogurt or Cottage cheese (add some canned, dried or fresh fruit!)
· Trail mix: ½ c Chex or Cherrios with ¼ cup almonds and ¼ c dried fruit (stick to 1 cup serving) with some added Easter Treats (smarties) to satisfy the sweet tooth
· Whole grain muffins/crackers/granola/granola bars
· Veggie sticks with Tzatziki or nut/soy butters
Don’t forget to hydrate! It will also help to keep you from excess snacking! Beware of calorie dense fluids such as specialty coffees, alcoholic beverages. Instead try a ½ cup 100% Orange Juice with sparkling water or other homemade smoothies and flavored waters, along with decaf teas and coffee.
Food Safety Tips from CSIO
TIPS FOR SAFE GROCERY SHOPPING
While grocery chains have ramped up cleaning and sanitation measures to keep customers safe, it is essential that we also maintain proper hygiene when grocery shopping.
AT HOME
Currently, there are no documented cases of COVID-19 that were infected by viral transmission through food . However, the New England Journal of Medicine states that the virus can remain viable on hard surfaces, such as:
This makes food packaging potentially a risk particularly if that packaging has the virus on it then one touches their own mouth, nose, or possibly their eyes. This is not thought to be the main way the virus spreads because of poor survivability of these corona viruses on surfaces. There is likely very low risk of spread from food products or packaging.
BEST PRACTICE RECOMMENDATIONS
HOW SHOULD I CLEAN MY FRESH PRODUCE?
YOU DO NOT need to sanitize your fruits and vegetables! Simply washing under running water for 20 seconds is sufficient. The US Food and Drug Administration (FDA) doesn’t recommend using soap and water when cleaning because these are not approved or labelled by the FDA for use on foods due to the risk of soap residues remaining and causing gastrointestinal discomfort.
You may consider using a scrub brush to cleanse your produce better. Don’t forget to clean the scrub brush thoroughly with soap and water after each use.
FOOD SAFETY
Food safety, personal hygiene and equipment cleaning should always be a priority when handling food. This is particularly true in the case of fresh fruits and vegetables. Corona viruses are killed by common cleaning and disinfection methods and by cooking food to safe internal temperatures . Check out the Canada.ca/Public-health site to learn more about food safety .
Read more from CSIO here
While grocery chains have ramped up cleaning and sanitation measures to keep customers safe, it is essential that we also maintain proper hygiene when grocery shopping.
- When at the store, touching surfaces and objects such as shopping carts, freezer door handles, and grocery items are inevitable.
- Use disinfecting wipes to wipe down baskets and shopping carts, freezer door handles. (Discard used wipes immediately after use and wash your hands when possible.) Health Canada has published a list of hard surface disinfectants that are likely to be effective for use against COVID-19.
- Keep your distance (2 m)! Follow the one-way signs in the aisles.
- Opt OUT OF RECEIPTS!
- Latex gloves are not durable and designed for everyday activities, like grocery shopping. They can rip easily and making them ineffective to protect you. Gloves require proper discarding and frequent changing after use. They should be reserved for our front-line workers. You can use your own gloves (and wash after use) or simply practice good hand hygiene and use a hand sanitizer (with 70% alcohol) as you leave the store and wash your hands immediately when you get home after your grocery trip.
- Visit stores during less busy hours.
- Bag your groceries yourself to minimize touching by the store clerk or use the self checkout.
- It is advised NOT to use your own re-usable bags. Use single use bags and discard after use and wash hands thoroughly after touching.
AT HOME
Currently, there are no documented cases of COVID-19 that were infected by viral transmission through food . However, the New England Journal of Medicine states that the virus can remain viable on hard surfaces, such as:
- Plastic and steel, for up to 3 days
- Cardboard, for 24 hours
- Copper, for 4 hours
This makes food packaging potentially a risk particularly if that packaging has the virus on it then one touches their own mouth, nose, or possibly their eyes. This is not thought to be the main way the virus spreads because of poor survivability of these corona viruses on surfaces. There is likely very low risk of spread from food products or packaging.
BEST PRACTICE RECOMMENDATIONS
- Set aside non-perishable groceries in a place in your point of entry in your home (i.e garage) for 72 hrs. before using them to allow for the virus to become inactive.
- Set up a cleaning station to avoid contaminating your food or other surfaces in the house.
- Consider disinfecting packaging with common EPA-registered household disinfectants OR discard the packaging and re-package in your own clean bags or containers.
HOW SHOULD I CLEAN MY FRESH PRODUCE?
YOU DO NOT need to sanitize your fruits and vegetables! Simply washing under running water for 20 seconds is sufficient. The US Food and Drug Administration (FDA) doesn’t recommend using soap and water when cleaning because these are not approved or labelled by the FDA for use on foods due to the risk of soap residues remaining and causing gastrointestinal discomfort.
You may consider using a scrub brush to cleanse your produce better. Don’t forget to clean the scrub brush thoroughly with soap and water after each use.
FOOD SAFETY
Food safety, personal hygiene and equipment cleaning should always be a priority when handling food. This is particularly true in the case of fresh fruits and vegetables. Corona viruses are killed by common cleaning and disinfection methods and by cooking food to safe internal temperatures . Check out the Canada.ca/Public-health site to learn more about food safety .
Read more from CSIO here
Sport Support
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Game Plan, powered by Deloitte, is Canada’s total athlete wellness program that strives to support national team athletes to live better and more holistic lives. Through the development of their skills and network, athletes are able to focus on health, education, and career opportunities both during their high-performance career and beyond. The program helps to develop mentally stronger athletes who apply what they have learned as leaders in sport for the betterment of themselves and their communities.
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AthletesCAN, the association of Canada’s national team athletes, is the only fully independent and most inclusive athlete organization in the country and the first organization of its kind in the world. As the collective voice of Canadian national team athletes, AthletesCAN ensures an athlete centred sport system by developing athlete leaders who influence sport policy and, as role models, inspire a strong sport culture.
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CAN Fund is a not for profit organization created to fill a funding gap and give our Canadian athletes the financial support they need to train and compete for Canada.
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Key Organizations
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The Canadian Anti-Doping Program (CADP) continues the Canadian effort in the fight against doping in sport. The CADP is in all respects compliant with the World Anti-Doping Code and all International Standards. CSIO has adopted and vigorously supports the CADP. Adopting Sport Organizations in Canada are fully compliant with the WADA Code.
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The Canadian Centre for Ethics in Sport serves to elevate the conscience of sport in Canada. They work for, and on behalf of athletes, players, coaches, parents, officials and administrators. The CCES operates at the intersection of individual values, the shared values of society and the values of sport. They serve as a strong voice in the dialogue regarding ethics in Canadian sport and through three strategic forces they activate, advocate and protect.
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The World Anti-Doping Agency promotes, coordinates and monitors the fight against doping in sport in all its forms. WADA’s chief activities focus in seven areas emanating from the responsibilities given to the Agency by the World Anti-Doping Code (Code) and reflect the importance of a comprehensive approach to the fight against doping in sport.
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The Sport Dispute Resolution Centre of Canada (SDRCC) is Canada’s premier source for tools and information to help prevent and resolve disputes at the highest levels of the Canadian sport system. Their mission is to provide to the sport community a) a national alternative dispute resolution service for sport disputes; and b) expertise and assistance regarding alternative dispute resolution.
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