Fuel Forward LLC

Happy Holidays to all of our clients and friends from the Fuel Forward team! 🧑‍🎄

Thank you for your time today, !

A great day with ! 💪🥑🏒

Fuel Forward Dietitian, had a great time last month discussing for Performance with

Fueling champions!

Did you know that 25% of the energy we consume from food is used by our brain?
 
What we choose to eat and drink truly is "brain food" 🧠
 
Here are some tips & tricks to fuel up and crush your finals!
 
    1    Set time aside for meals and snacks:
    •    Mindlessly snacking or skipping meals leaves us unsatisfied and low energy which affects our ability to think and retain what we are learning.
 
    1    Build meals that contain carbohydrates, protein, fruits & vegetables:
    •    Focus on including a variety of foods you enjoy!
 
    1    Carry a water bottle EVERYWHERE:
    •    It is easy to forget to hydrate, having water with you at all times increases the likelihood you will remain hydrated. You can even set alarms on your phone to remind you.
 
    1    Early wake ups, all nighters, mid-day slump - Be mindful of caffeine:
    •    Caffeine is a stimulant, but does NOT give us actual energy (most black coffee contains

Are you getting enough protein throughout the day?
 
Research tells us that consuming protein at every meal and snack throughout the day is the best way for our bodies to absorb and use it.
 
Consuming protein post-training or competition is especially important for muscle recovery and growth.
 
Animal and plant sources of protein (some examples shown in the post) contribute essential vitamins and minerals which play key roles in our bodies, including energy, nutrient absorption, cellular & blood health, anti-inflammation, etc.
 
Questions about achieving adequate protein? DM us to schedule a discovery call today!

Excited and grateful to be invited to be a part of The Women + Sports Summit in Ojai, CA this week!  Check out the full agenda with an incredible speaker line-up!  Attend virtually for free- https://espnwsummit.com/

With the holidays right around the corner, we wanted to share this cozy, flavorful squash recipe!

Acorn squash is a good source of fiber, B vitamins, vitamin C and antioxidants. Walnuts are an excellent source of Omega-3, folic acid, and vitamin E. While cranberries and apples add a pop of flavor.

Pair this side dish with your turkey and enjoy!

Happy holidays!

Let's talk about Vitamin D.
 
We can acquire vitamin D through sun exposure and through foods like salmon, egg yolks, mushrooms, and fortified orange juice.
 
However, due to limited time outdoors, clothing cover, and food sources containing small amounts of Vitamin D, the majority of us do not meet our daily requirements and are at risk for deficiency.
 
Vitamin D is important for:
    •    Bone health
    •    Muscle inflammation
    •    Immunity
    •    Brain function
 
Because Vitamin D deficiency can increase our risk for injury, it is important to ensure adequate levels - levels can be easily identified through a blood test!
 
Above are some of our favorite NSF certified brands. Talk to your dietitian and physician about how to assess your Vitamin D levels and how to dose your supplementation appropriately. 
 
PMID: 29368183
PMID: 27741217

Always fun talking performance nutrition with our partners at !

Athletes, you may hear a lot of messaging about carbohydrates, but what are they and why are they important?
 
Carbohydrates are our body's main source of energy.
 
Some examples include:
    •    Fruit, vegetables, beans, lentils
    •    Yogurt & milk
    •    Grains, oats, rice, pasta, quinoa, potatoes
    •    Bread, tortillas, pita, bagels
    •    Crackers, pretzels, granola bars, etc
 
Carbohydrates provide energy for our brain, allowing us to think and focus. They are also important for digestion, nutrient absorption and overall growth.
 
Did you know that inadequate carb intake can lead to a decrease in performance, muscle recovery and even mood?
 
These benefits and functions make a pretty good case for the importance of including carbs at meal and snack-time!
 
Questions? DM us to schedule a discovery call today!
 
PMID: 11310548, 21660838, 1895362