Whether you’re an amateur athlete, a weekend warrior, or a professional endurance competitor, you likely 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 a certified dietician and nutritionist for a few easy and mouth-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.
Servings: 1-2
- 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
Filling Ideas:
- Cottage cheese and fruit
- Nut butter and fruit
- Yogurt
Directions:
- Combine all ingredients except butter and filling in a blender and blend until smooth.
- Over medium/low heat melt a small amount of butter in a frying pan, tilting the pan to cover the entire bottom.
- Add approximately 2 tablespoons of batter to the pan, tilting the pan to spread the batter thinly.
- Cook until the edges start to look dry and bubbles have popped on the surface. Flip and cook the 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
Directions:
- Combine all ingredients in a medium bowl and mix until moistened.
- Roll into 1-inch balls.
- Enjoy and store in the refrigerator.
Still hungry? Check out the rest of our mouth-healthy recipes!
