Graham's Got It? "Nutrition"

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Cheyenne, WY (KGWN)- My training and preparation continues for Tough Mudder #2 in September.

Circuit Training three days a week, running and weight lifting two days and just running on Saturday, with a Sunday recovery.

The regimen is grueling for an amateur athlete like me, but the Tough Mudder is no joke and I have to be prepared.

One way to make sure my body is ready for the rigors of the challenge is by ensuring that I'm eating the right foods.

I asked nutritional expert Sheri Engstrom-Rickard to provide some nutritional tips.

She will share a few different easy to make recipes that pack a serious energy punch.

First up, we make a green smoothie.

Engstrom-Rickard says this is an ideal post-workout treat, or even a good way to start your day. What's in it?

Green Smoothie:
2 cups baby kale
1 cup blueberries
1 tbps flax seeds (add protein, 'good' fat, source of Omega-3s)
2 tbsp hemp seeds (great source of protein)
1 whole banana (lots of potassium, good fuel for muscles)
Dash cinnamon
1 cup coconut water
(optional) add almond butter or peanut butter for more protein

Put all the ingredients in a blender with a couple handfuls of ice and blend until you reach your desired consistency.

Nutritional punch? This smoothie has:

447 calories
19g protein
64g carbohydrates

Wow! What a great way to fuel your body with some healthy ingredients.

Now to be honest, this smoothie is not that appealing to the eye, but once you try it you will be impressed. The banana and blueberries go a long way to overpowering any bitter taste from the kale.

Sheri will be back again in the future to share some snacking tips during the day as well as a look at good meal choices for athletes or anyone trying to be a more healthy eater.

Keep training, make sure you're eating right, and no fitness goal will be impossible to reach!

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