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7 Champion-Inspired Snacks to Fuel Your Day

May 27, 2016 03:33AM ● Published by Family Features

While striving for goals can ignite and inspire you to reach new heights, maintaining proper nutrition and snacking habits is vital to performing your best.

Snacks are designed to keep you satisfied between meals and provide you with energy and nutrition, but it’s important to make every snack count when it comes to curbing hunger and delivering important nutrients. For example, a snack such as a handful of tasty almonds provides 6 grams of hunger-fighting protein, 4 grams of fiber and 13 grams of unsaturated fats, which can help tide you over until your next meal.

Learn from the snacking habits of 20-time World Championship medalist and 12-time Olympic medalist Natalie Coughlin, who knows that hard work, dedication and a nutritious diet can help you achieve the extraordinary. Coughlin has teamed with top U.S. rugby players Zack Test, Carlin Isles and nationally known sports nutritionist Cynthia Sass, in partnership with the Almond Board of California, to provide their top tips and life hacks about how smart nutrition can help you achieve your fitness goals – no matter how big or small.

These recipes take you throughout the day, starting with breakfast then snacks, a post-workout treat, dinner and even dessert.

Almond Cherry Recovery Smoothie

Almond Cherry Recovery Smoothie
After an intense training day, Coughlin turns to a recovery smoothie like this fruity, nutty combination. “It’s delicious, filling and helps prevent muscle soreness post-workout,” she said.

Chocolate Almond Butter Shake

Chocolate Almond Butter Shake
Early mornings call for a quick breakfast. This shake is big on flavor and protein for a jump-start on a busy day. “When I’m looking for a quick breakfast shake I can make in the morning before practice, my go-to is this delicious and filling Chocolate Almond Butter Shake,” Isles said.

Barbecue Almond Trail Mix

Barbecue Almond Trail Mix
Whether he’s headed to matches around the world or going on vacation, Test keeps this tangy trail mix on hand to stay fueled and energized on the road.

Almond Trailblazer Mix

Almond Trailblazer Mix
When a snack attack threatens, it’s smart to have an on-the-go solution handy. “I love to have a huge batch of this trail mix in my gym bag and suitcase so I can snack smart and never get too hungry,” Isles said.

 

Black Bean Almond Ginger Satay

Black Bean Almond Ginger Satay
“A major trend in sports nutrition is eating more plant-based meals, but a meatless meal doesn’t have to mean munching on salad alone,” Sass said. This dish packs plenty of slow-burning carbs, plant protein and good fat to keep you satisfied but not sluggish.

Pumpkin Spice Mini-Muffins

Pumpkin Spice Mini-Muffins
Athletes burn more calories and can afford a treat here and there, but Sass recommends making your goodies with nutrient-rich ingredients and building in portion control tactics – such as miniature desserts bursting with vitamins, minerals, fiber and antioxidants – so you won’t eat back all or more of the calories you burn.

Coconut Almond Chia Pudding

Coconut Almond Chia Pudding
Eating sensibly doesn’t mean you have to cut out indulgences completely. Desserts like this one can actually deliver some nutritional benefit while answering your cravings. “This pudding is a delicious yet nutritious way to satisfy your sweet tooth,” Coughlin said.

To find more recipes, as well as training tips, nutrition plans and fitness regimens, visit Almonds.com.

Sponsored by Almond Board of California

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  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • I Love A Piano

    10/06/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Comedy at Zanies

    10/06/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Live Entertainment: DJ

    10/06/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort every Friday for live ente...


  • Women's Fellowship Breakfast

    10/07/2017
    09:00AM — 11:00AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will host a Women’s Fellowship B...


  • Sculpture on the Prairie

    10/07/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Million Dollar Quartet

    10/07/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • DANIEL NAHMOD IN CONCERT

    10/07/2017
    07:00PM — 10:00PM

    Saturday, October 7th, 7pm. Unity of Fox Valley presents award-winning singer/songwriter and prod...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/07/2017
    07:30PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • I Love A Piano

    10/07/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Live Music

    10/07/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort for live bands every Satur...


  • Comedy at Zanies

    10/07/2017
    09:45PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Bourbon Street Brunch

    10/08/2017
    09:00AM — 01:00PM

    Join us on historic Boubon Street every Sunday for a unique brunch buffet! Enjoy all your favorit...


  • Fabyan Villa Museum & Japanese Garden open

    10/08/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/08/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • I Love A Piano

    10/08/2017
    02:30PM — 04:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Dr. Evil and the Basket of Kittens

    10/08/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Sculpture on the Prairie

    10/09/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Help an adult learn English

    10/09/2017
    06:30PM — 09:00PM

    Literacy Volunteers Fox Valley is hosting a tutor training workshop at the St. Charles Public Lib...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Tri-Cities Exchange Club Breakfast

    10/10/2017
    07:00AM — 08:00AM

    Every Tuesday morning, 7-8am, men and women meet for breakfast at Colonial Cafe on Randall Road, ...


  • Sculpture on the Prairie

    10/10/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Family Talk

    10/10/2017
    07:00PM — 09:30PM

    Finding an ancestor's town of origin can be exciting. Once this piece of information is found, on...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Wednesday Walking Club

    10/11/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Wednesday Walking Club

    10/11/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Sculpture on the Prairie

    10/11/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Fabyan Villa Museum & Japanese Garden open

    10/11/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/11/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • The Fine Line Lecture Series

    10/11/2017
    07:00PM — 08:00PM

    Spend the evening listening to local artist lecture about their about their work. Their inspirati...


  • Nature Tykes (for 3 year olds)

    10/12/2017
    09:30AM — 10:30AM

    In this program, for 3-year olds and their parents, grandparents or guardians, we’ll explore the ...


  • Sculpture on the Prairie

    10/12/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Little Naturalists

    10/12/2017
    01:00PM — 02:00PM

    In this hour-long program for 4-5-year olds, children will discover the wonders of nature through...


  • Million Dollar Quartet

    10/12/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • NUHS Student for a Day (AOM/BS)

    10/12/2017
    03:00PM — 07:00PM

    The Student for a Day program provides an opportunity to understand student life at National Univ...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/12/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Moms Connect

    10/13/2017
    09:00AM — 10:15AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will sponsor a new Bible-based s...


  • Sculpture on the Prairie

    10/13/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • NUHS Student for a Day (DC/ND)

    10/13/2017
    10:00AM — 02:00PM

    The Student for a Day program provides an opportunity to understand student life at National Univ...


  • Story Time at Creek Bend Nature Center

    10/13/2017
    10:30AM — 11:00AM

    Treat your child to Story Times at Creek Bend Nature Center. This popular program series is for c...


  • Million Dollar Quartet

    10/13/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/13/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Live Entertainment: DJ

    10/13/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort every Friday for live ente...


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