News
Carbs for Athletes
- Lower fiber carb choices that digest quick such as cereal (ex. cheerios), yogurt, small granola bar, oatmeal, watermelon, cantaloupe, banana, grapes, soy milk.
- Colorful fruits high in antioxidants such as berries, cherries, apricots, peaches, Acai juice or frozen pulp for a smoothie, higher fiber cereal or fruited Greek yogurt with a tablespoon of ground flax or chia seeds, nutrition bar, crackers with hummus, protein shake with fruit and 20gm protein etc.
- Select natural sources of high fiber carbohydrate foods at all your meals! Breakfast: try corn tortillas, whole grain bread, cereals, fruit (dried fruit without added sugars). Lunch/Dinner: sweet potatoes, beans/lentils, whole grains with at least 3gm fiber per serving--(i.e. mini-whole wheat bagel or bread, , black bean chips, corn chips, popcorn, crackers, whole wheat tortilla etc.). Tip: If you love salads with a protein add 1/3 cup beans, dried or fresh fruit, or even leftover rice, potatoes or other grains.
BITES FOR BIKERS
- Portability. Choose something with easy access while on the trails.
- Schedule. Try taking a small bite and drink every 15-20 minutes. If you are riding for more than 3 hours, try eating more solid foods at the beginning of your ride, as digestion may slow.
- Quantity. Be prepared. Pack more than enough! According to the American College of Sports Medicine (ACSM), about 30-60g of carbohydrate per hour is recommended to maintain a continuous supply of glucose for rides lasting over 1 hour.
- Hydration. Water is optimum hydration for rides lasting less than 1 hour. If your ride is over an hour or you sweat excessively, consider a sports drink in addition to water.
- Peanut butter and jelly sandwich. This old-time favorite is a great mix of carbs, fat and protein and easy to divide into bite-size portions.
- Bananas. Great source of carbohydrates, vitamins and minerals.
- Homemade trail mix. Be sure to include dried fruit.
- Energy bar. Choose one with nuts, fruits and whole grains.
- Portable yogurt or fruit pouches. Easy and convenient source of quick energy.
More News
-
New!
More
Hot, Cold and Mental Health: Inside Vail Health’s CHILL’D Research Study
Depression, a mental illness affecting more than 18% of American adults, has no blood marker or single biological cause. It looks and feels different in everyone because the brain is a complex organ, and there is no single way that depression develops. Like many mental health conditions, depression can be treated through medical, pharmaceutical and alternative approaches. One promising avenue under study at Vail Health’s Behavioral Health Innovation Center is contrast therapy — combining sauna and cold plunge treatments.
-
New!
More
What to Expect Before, During and After a Colonoscopy
If you've been putting off a colonoscopy, you're not alone. It's one of the most recommended — and most avoided — preventive screenings in medicine. But here's what most people don't realize until after their first one: the procedure itself is a non-event. You're asleep. You don't feel a thing. What people actually dread, and what they talk about afterward, is the prep. The good news is that even the prep is manageable, and the payoff is enormous. Colorectal cancer is one of the most preventable cancers when caught early. A colonoscopy doesn't just detect it; in many cases, it stops cancer before it starts.
-
New!
More
Navigating Men’s Sexual Health: Erectile Dysfunction and the Bigger Picture
For something so common — and treatable — erectile dysfunction (ED) is still surprisingly difficult to talk about. “The biggest misconception men have is that there’s a mechanical or physical problem with them, and that’s usually not the case,” explains Dr. Joseph Dall’Era, a urologist at Vail Health. In reality, ED is far more nuanced and manageable than people realize. Understanding what’s happening and knowing when to speak up can shift the experience.