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Brain Food

Post-Exercise Fuel

Post-Exercise Fuel

Most of us have heard there is an optimal window of time to consume fuel after a workout to expedite recovery. That’s good because it’s true, most of the time. For athletes who strenuously exercise in two a day practices, it is imperative that they consume protein/carbohydrates within 30-60 minutes to repair muscles and replenish glycogen in time for their next training session. However, if your next training session isn’t for at least 8-12 hours later, then the opportune window becomes less important. As long as you consume enough protein and carbohydrates during the day (a 24 hour window), then...

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April is National Soy Month!

Nutrition Sports Nutrition

April is National Soy Month!

Today’s soy featured blog post is written by Lauren Landgrebe, Food Scientist & Sodexo Dietetic Intern. Soy, oh Boy! Soy intake was previously thought to cause cancer, yet more recently studies are finding soy ingestion can have a benefit regarding certain types of cancers.1 A lot of the confusion between soy and cancer lies in the naturally occurring phytochemical isoflavones: genistein and daidzein. These isoflavones are considered phytoestrogens, which are known as plant sourced estrogen and can mimic the effects of the hormone estrogen. 2 Studies have found that a long-term, increased exposure to estrogen shows an increased risk of...

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Is Breakfast Really the Best?

Breakfast Nutrition

I think we’ve all heard that breakfast is the most important meal of the day, yet many people still skip breakfast noting they either aren’t hungry in the AM or skip it for fear that when they eat, they will become too hungry. So, what’s really the deal with breakfast? To eat or not to eat? The answer depends on your situation. Are you not hungry in the AM because you ate a large meal right before bed the night before? Maybe you’ll want to eat a little less at night so you can digest more quickly and have a...

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Pre-Exercise Fuel

Sports Nutrition

Many athletes have their usual pre-workout routine. A warm-up run, arm swings, and leg kicks are standard, but what's the standard source of fuel? Active bodies need quick fuel. Carbohydrates provide the fastest form of fuel for digestion and absorption. Why not protein or fat? They're good too! Just not ideal 30-60 minutes before exercise since they take longer to digest, so can leave you feeling a little nauseous and the fuel doesn't get to your muscles as quickly. What are some good carbohydrate options 30-60 minutes before exercise? sports drink with pretzels cereal bar with a piece of fruit...

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March is National Nutrition Month!

Nutrition

March is National Nutrition Month!

March is National Nutrition Month! This year's theme "Put Your Best Fork Forward"  is a gentle reminder that we ALL have the ability to make healthier food choices. How do we know which foods are a healthy choice?  It should NOT have added sugars, artificial ingredients, or chemicals It SHOULD contain whole, natural ingredients like whole grains, fruits, vegetables, unprocessed meats/fish/egg, and nuts/seeds It's easier to eat healthier when you make your own food and know exactly what's going into the product. However, cooking can be time consuming. We get it. On days you don't have enough time, there are a...

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