Whether you’re an amateur athlete, a weekend warrior, or a professional endurance competitor, it’s likely you have a nutritional routine that includes eating and drinking sugar and carbohydrates to fuel your activities. You probably consume quite a bit to stay fueled and feed your muscles the nutrients they need. U.S. Olympic swimmer Michael Phelps, for example, is known for having a 12,000 calorie daily diet when he is training and competing. The problem for high-endurance athletes like Phelps is that the foods they eat to build up their glycogen levels (the body’s carbohydrate energy reserve) break down into tooth-decaying bacteria.
To help athletes get the nutrition they need to fuel up without harming their teeth, we asked certified dietician and nutritionist Jackie Robertson for a few easy and tooth-friendly recipes. These recipes have no added sugar. They’re made with naturally-occurring sugars from fruits instead. These sugars are better for both your overall health and your oral health.
Pre-Exercise Meal and Recipe – Metabolically Efficient Crepes
Pro Tip: Eat these 1.5-3 hours before your workout.
- 2 eggs
- 1 large banana
- 1/4 cup shredded coconut
- 1/4 cup almond flour
- 4 tablespoons unsweetened almond or coconut milk
- Butter for cooking
- Add your favorite crepe filling
- Cottage cheese and fruit
- Nut butter and fruit
- Combine all ingredients except butter and filling in blender and blend until smooth.
- Over medium/low heat melt a small amount of butter in a frying pan, tilting pan to cover entire bottom.
- Add approximately 2 tablespoons of batter to pan, tilting pan to spread batter thinly.
- Cook until edges start to look dry and bubbles have popped on the surface. Flip and cook other side until golden.
- Repeat with remaining batter, buttering pan between each crepe.
- Add your favorite filling (we used almond butter with cinnamon and blueberries), wrap and enjoy.
Mid-Workout Recipe – Peanut Butter Crunch Energy Balls
Pro Tip: Make ahead and carry 3-6 with you, eat 1-2 per hour during and after exercise.
Servings: 16 energy balls
- 1/2 cup old fashioned oats
- 1 tablespoon vanilla whey protein powder
- 1 tablespoon cocoa nibs
- 1 tablespoon chia seeds
- 1 cup natural peanut butter
- 1 tablespoon coconut oil
- 1 tablespoon honey
- Combine all ingredients in a medium bowl and mix until moistened.
- Roll into 1-inch balls.
- Enjoy and store in the refrigerator.