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Post exercise, hydration is your first priority followed by the consumption of a 3-4:1 ratio of carbs to protein.  So think 30-40 g of carbs and 10 (up to 20 g) of protein.  What is the best type of protein to consume post workout? Whey Soy Casein All three protein types have the essential aminoRead more

Makes: 6 servings, 1 ½ cups each Total time: 20 minutes Ingredients: 2 cups strawberries, hulled, divided 1 spring onion or scallion, trimmed 1 small clove garlic, minced 2 tbsp seasoned rice vinegar 2 tbsp extra-virgin olive oil 1 tbsp chopped fresh tarragon or 1 tsp dried ½ tsp whole-grain mustard 1/8 tsp salt 1/8Read more

Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits.  “The total is greater than the sum of the parts”. To get more nutritional bang from your pre-exercise snack, try pairing spinach and blueberries. Spinach can help you through a tough gym workout.  Research shows thatRead more

For you sodium conscious members, here is a list of foods at our Grill that is Sodium Smart, each having 750 mg or less per serving. Sodium Smart (under 750 mg) Breakfast: whole wheat bagel 570 mg blueberry biscuit 438 mg breakfast platter 492 mg cinnamon biscuit 437 mg 12 oz bowl of grits 11Read more

Post workout you want to focus on 4 things: hydration, calories, carbohydrates, and protein.   1.  Hydration should be first priority: Dehydration by only 2-3% can decrease performance.  You should be drinking 4-8 oz every 15-20 minutes of exercise and 16-24 oz (2-3 cups) for every 1 lb lost during exercise 2.  Calories: Calories dependsRead more