A healthy 3 course thanksgiving dinner for athletes _ breaking muscle coaches only

Thanksgiving is a beautiful time to get together with family and friends, express gratitude for everything we have in our lives – and overeat.

As athletes, we generally eat to improve performance in our sport. Calories in medium apple But when the Thanksgiving holiday rolls around, all of a sudden eating becomes our sport.


Calories in one apple Mom’s delicious roasted turkey calls out to you, grandma’s pumpkin pie fills the room with that haunting aroma, and candied yams and butter-soaked green beans turn into your only viable options for vegetables.

These three healthier Thanksgiving dish options are geared toward the athlete. Calories in one large apple Each dish is gluten-free and has no refined sugar (only natural sugars). Calories in red apple The ingredients are fresh, in-season, and high in vitamins. Calories in red delicious apple The higher protein content keeps you fuller longer and the perfect blend of carbohydrates, proteins, and fats keeps you right on track with your macros. Calories in red delicious apple large The recipes create a complete three-course meal and will not leave you craving more. Calories in redd’s apple ale You’ll be ready for a workout by Friday morning without the turkey hangover.

These notable ingredients make these recipes stand out for athletes:

• Butternut squash: This winter squash is high in fiber and packed with vitamins (457 percent Daily Value of Vitamin A!). Calories in small apple It provides a good serving of carbs without the heavy glycemic load of other Thanksgiving dinner options. Calories in small green apple The carbohydrates will help to fuel your post-turkey day workout, and the high levels of potassium will reduce post-workout muscle cramps and dehydration.

• Grapeseed oil: Used as an alternative to olive oil, grapeseed oil provides polyunsaturated fat (the good stuff) and omega-6 fatty acids to your daily macronutrient count. Carbs in red delicious apple This oil is almost tasteless, so will not affect the flavors of the dish.

• Pepitas/Pumpkin seeds: These seeds are filled with the mineral magnesium, which plays an essential role in ATP production and is essential to hundreds of chemical processes in the body. Carbs in redd’s apple ale During strenuous exercise, energy is used and needs to be replenished. Cnn nutrition apple cider vinegar Intake of magnesium allows the body to generate and release the proper amount of energy needed for the athlete’s best performance.

1 bag of chopped butternut squash (I like to get the pre-cut butternut squash at Trader Joe’s) OR

1 bag Trader Joe’s Power Greens (or your favorite salad greens mixture)

In a large bowl, place chopped butternut squash, grapeseed oil, garlic powder, salt, and pepper. Custard apple health benefits Mix until squash is evenly coated.

Pour contents of bowl onto lined baking sheet. Custard apple nutritional value Spread evenly into one layer.

In a large bowl, combine greens, cranberries, pepitas, carrots, green onion, and goat cheese. Gala apple nutrition facts Mix ingredients.

1 16oz package of all-natural pork sausage (optional to substitute with ground turkey)

Preheat oven to 400 degrees Fahrenheit. Granny smith apple nutrition facts Line baking sheet with foil.

In a bowl, combine squash cubes, grapeseed oil, garlic powder, and salt and pepper. Green apple health benefits Mix until squash is evenly coated with oil and seasoning.

Bake at 400 degrees for 20-25 minutes, turning squash occasionally. Green apple nutrition Squash should be fork tender and slightly browned around edges.

Add onion, apple, and acorn squash and stir to evenly distribute ingredients.

Bring stove to low heat and gently stir ingredients for 3-5 minutes until onions become slightly translucent.

Remove from heat and cover with foil. Green apple nutrition facts Let the mixture sit for 5-10 minutes to let flavors mix.

Serve as a side to turkey, green beans, and salad for a complete Thanksgiving dinner.

2 Tablespoons pumpkin puree (feel free to add more for extra pumpkin flavor!)

In a food processor or blender, combine all ingredients. Green apple nutrition info Blend until smooth.

Serve immediately with pecans or leave in the freezer if you would like to enjoy later.

Kris has been an athlete her entire life and turned her passion of health and fitness into a career. Health benefits apple cider vinegar After receiving her bachelors degree at University of San Diego, she moved to Austin, Texas to pursue and complete her Master’s degree at the University of Texas at Austin. Health benefits of an apple Kris is a fitness coach working with individuals and groups of all levels. Health benefits of apple cider vinegar Her primary approach with clients is to establish lifelong health and fitness goals and habits. Health benefits of apple cider vinegar and baking soda She approaches goal-setting from a holistic point of… Health benefits of apple cider vinegar and honey Read more

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