Fuel to Train

April 10th, 2012

HOW and WHAT you eat plays a vital role in exercise, training, and performance. Everyone has had that moment where that truth is realized on a personal level. You hit the wall lifting weights and you realize that when you eat bad you train bad. You have a day where you feel like you could run forever on that God forsaken treadmill and you realize that when you eat good, you train better. The problem is, you aren’t absolutely sure why one day was bad and one day was better. Read the rest of this entry »

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MMA Nutrition

April 10th, 2012

As I am perusing the web for MMA stuff, I came across bodybuilding.com and an article written by Dr. David Ryan. I could not believe the stuff he was recommending! He sounded very “authoritative”, of course, and used just the right mix of fancy terms with regular English. He may be a great resource in some other areas, but DO NOT listen to his nutrition talk. It is bogus. He is exactly why Rudog was created. There needs to be an anti-supplement voice out there who educates MMA athletes, or any athlete, on the real science behind good nutrition. His recommendations for protein are reckless, not to mention dangerous. Seriously, you HAVE to be careful where you get you information. bodybuilding.com is NOT it.

Mary Bell, a REAL dietitian.
www.rudog.net

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Tilapia Salad

March 21st, 2012
  1. 2 pieces of Costco tortilla crusted tilapia
  2. 2 cups mixed salad greens
  3. ½ avocado, sliced
  4. 1 Heirloom tomato (any variety will do)
  5. Balsamic vinegar
  6. Olive Oil

Cook the fish according to package instructions. Slice tomato and avocado and put on top of salad. Top with cooked fish. Dress with balsamic vinegar and olive oil to taste. This is also good with just plain old ranch dressing if you aren’t into balsamic.

Enjoy!

Mary Bell, the Fight Dietitian

For nutrition information on the tilapia, click here.

 

 

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Pre-Exercise: What to Eat and Drink

March 20th, 2012

This is absolutely one of the top 10 topics in sport nutrition.  It is so important to have a strategy in place as to how you will fuel and hydrate to prepare for training and exercise. What and when to eat and drink is highly variable and has to be individualized. As an athlete, you have to do a little experimenting to determine what foods and beverages you tolerate, as well as which ones enhance performance. Keeping a journal is a really good idea. It’s important to remember that what works for one athlete may or may not work for another. Read the rest of this entry »

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Quick Meal Cheap

March 20th, 2012


In the eternal search for good, quality meals that you can heat and eat, I tried one of the Amy’s brand frozen dinners. OMG! I was so impressed! I had tried Amy’s years ago, and couldn’t stand it. I don’t know what has changed (me? better technology?) but it was great! The one I had was the Enchilada with rice and beans on the side. Most frozen Mexican food needs help. A little cheese, some sour cream, some salt. This needed nothing! Literally 5 minutes in the microwave and it was perfect. For you guys on the go, and on the cheap, this would be a great meal starter or a mini meal. 330 kcals, 9 g Pro, 9 g fiber, 53 g Carbs, and 8 g Fat. It’s high in carbs, so a great post workout option. Throw a salad with it, you are good to go! This was the vegetarian enchilada, so the protein is a little lower than usual. Don’t freak, it’s ok. Have a glass of milk or your SMALL protein drink. All better now :)

Mary, the Fight Dietitian

972 880 8443

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