We reached out to our Hy-Vee registered dietitians who specialize in sports nutrition to bring you their expert tips, recipe ideas, and advice for performing your best.
Hyvee Dietitian Expert TipLow fuel stores can weaken the immune system, increase stress, hinder recovery, and increase cortisol levels. For athletes, I emphasize fueling well before training and after training, as well as pre-hydrating and staying hydrated.
Reasons to Love Carbs
Reasons & Recipes
As if you needed reasons from an expert to love carbs ... here's a few to justify your love.
Hyvee Dietitian Expert TipFor maximizing workouts, 100 to 300mg of caffeine from coffee or green tea can help boost energy and endurance. Beta-alanine can also help with endurance. We recommend starting with 1gm per day, working up to as much as 3gm per day if needed. Creatine can also provide a strength boost for explosive activities like bench press or short distance sprints—about 3 to 5gm a day should do.
Protein Tips from the Pros
Get advice and recipes on how to perform your best.
Protein ShakesSee Protein Shake Recipes
Shakes so good they make you want to workout.
Protein PowderSee Protein Powders
Whey, soy, pea—learn to choose the best one for you.
Protein BarsSee Protein Bars
See which store-bought protein bars dietitians recommend.
Homemade BarsGet Recipes
Make your own protein bars with everyday ingredients.
Hyvee Dietitian Expert TipWe recommend 20 to 30 grams of high-quality protein within 60 minutes of training. High-quality protein comes from things like eggs, chicken, beef, seafood, and dairy.
High Protein Recipes
Should You Be Adding Creatine to That?
Learn About Creatine
Find out what the sports dietitians say about creatine supplements.
Hyvee Dietitian Expert TipBranched-Chain Amino Acid (BCAA) supplements have been shown to build muscle, decrease muscle fatigue, and alleviate muscle soreness. However, most people get plenty of BCAAs through diet by eating eggs, meat, and dairy.
Branched-Chain Amino Acids
Leucine helps with protein synthesis and metabolic functions.
Isoleucine may help provide energy during exercise.
Valine helps provide your muscles with energy.