Put the Spring Back in Your Step!

If you live in Austin, or any of the southern states, March is definitely the beginning of spring! We are past freezes, snow, or any other nasty winter type weather. Spring is the best!


Spring marks the beginning of a new growing season. Flowers are blooming, birds are chirping, and the weather is perfect for being outside. The greenbelt is full of new growth, beautiful flowing water and hikers enjoying all that the hill country has to offer for walking, running or cycling. Zilker Park is packed with pick-up games of soccer, frisbee golf matches, dogs chasing toys, and picnics galore! Spring has sprung and it is glorious!


What if your energy levels aren’t matching the weather? Do you need a “pick-me-up”? Do you want to put the Spring Back in Your Step?


How you feed your body is one of the most essential ways to find energy. Foods packed with essential vitamins and minerals are the quickest way to a natural energy lift. To find the perfect meals that fit your needs, look to some of my favorites!


Morning hike or long run? I like to make sure I have plenty of high-quality carbohydrates, clean fats, and some long-lasting protein to fuel the movement.


Idea 1: Oatmeal, Almond Butter, and Blueberries. The oatmeal is a slow digesting carbohydrate that provides 5-8 grams of protein per half cup. Almond butter provides a great fat source to help with energy levels through the workout as well as 6-8 grams of protein per 2 TBSP. Blueberries are not only a fantastic antioxidant, they also provide that touch of sweet to your breakfast. All three of these foods are also anti-inflammatory, which will help with recovery after your adventures!


Idea 2: Avocado, Sprouted Grain Toast, Sprouts, and an Egg. Avocado is an incredibly easy to digest fat keeps the home fires burning during your movement. Sprouted grain toast has greatest vitamin and mineral, while being gluten free and high in fiber. Sprouts provide great green energy with protein and vitamins. Egg, especially when eaten with yolk, is a great source of B vitamins (all energy inducing) as well as protein and healthy fat! These ingredients also make up pieces of the anti-inflammatory food group that help heal after a workout.


Midday workouts, especially as the weather warms but isn’t too hot are the best! Spending time around Lady Bird Lake, checking out Mount Bonnell or cruising the bike paths in Circle C all give a great opportunity to picnic! Taking nutritious foods with you will keep you playing outside all afternoon!


Idea 1: Turkey Wrap, Strawberries, and Vegetables with Dip. Grab a cassava flour tortilla and lay out some hummus layering turkey, spinach, bell pepper strips, and tomato slices. You will have a flavor packed wrap that is gluten free, full of great fats from the hummus, clean protein from the turkey, and fresh crunch with the added vitamins and minerals from the vegetables. Wash and cut some fresh strawberries for an antioxidant sweet treat. Then keep plenty of snacks available with carrot and celery sticks dipped in Greek Yogurt tzatziki! The well-rounded flavors with the incredible boosts of nutritious foods will put some pep in your step!


Idea 2:  Tuna Salad with Rice Crackers and Fresh Dark Cherries. Fish is a fantastic source of lean protein, Omega Fatty Acids, and energy rich vitamins like B6! Using rice crackers will provide a nice quick release carbohydrate source that is easy to digest. Dark Cherries provide tons of Vitamin C, are an anti-inflammatory fruit, and are a perfect snack for the outdoors. This picnic lunch will have you feeling great with sustained energy to play and explore!


Some of the top energy inducing foods include: Oatmeal, sweet potato, spinach, eggs, nuts, fruit, seeds, green tea, fish, and yogurt. Last but not least of essential nutritional requirements for energy is WATER! Make sure as the weather warms up you are keeping hydrated!


If you are looking to put the Spring in Your Step, look no further than your nutrition! Bring in great carbohydrates like grains, fruits and vegetables to keep you out longer. Add healthy fats from nuts, seeds, beans or avocado to maintain your energy duration. Lastly, look to clean protein sources that will help to fuel your adventures and keep your muscle tissue performing at it’s best.


Spring has sprung and there is nothing more exciting that being able to adventure out to all the great options Austin has to offer. Whether you are paddling the lake, hiking a trail, or playing fetch with your pup, take an energy packed snack and your water to enjoy a full day of fun!


Happy Spring!

Coach Kati