Skip to main content

Sponsored Content

5 Tips for Fueling Like a Champion

06/14/2016 04:31AM, Published by Family Features, Categories: Family Features Food, Family Features



Whether your goals are big or small, the path to success begins with the first step. When it comes to fitness and nutrition, champion athletes can attest that small, everyday lifestyle changes can make a big impact.

Get inspired to tackle your ambitions with these tips from 20-time World Championship medalist and 12-time Olympic medalist Natalie Coughlin, who knows first-hand the roles that hard work, dedication and a nutritious diet play in achieving the extraordinary. To motivate others who are looking to achieve greatness in their own lives, Coughlin joins top U.S. rugby players Zack Test, Carlin Isles and nationally known sports nutritionist Cynthia Sass – through a partnership with the Almond Board of California – to provide their top tips and life hacks to help reach your fitness goals.

  1. Be prepared: When you’re on the road, or just after a workout, you may find the need to refuel and keep your energy level high until the next meal. Carrying quick snacks can help keep hunger at bay, Coughlin said. Some simple ideas for portable snacks include: herbal teas, fruits, vegetables, dark chocolate and a handful of almonds.

  2. Drink more water: Not only is water essential for moving oxygen and nutrients throughout your body, it also serves many other vital purposes, including converting food into usable fuel and regulating your body temperature. Avoid empty calories from beverages such as energy drinks or juices with added sugar. Your personal needs may vary slightly, but Sass recommends aiming for at least two cups of fluids two hours before exercise, one to two cups 15 minutes before exercise and one-half cup to one cup every 15 minutes during exercise.

  3. Don’t skip breakfast: Breakfast kick-starts the day and helps you to stay alert and energized. Make sure you always eat a nutritious breakfast, even if it means preparing it the night before. Before training each morning, Isles has a hard-boiled egg, steel-cut oatmeal topped with sliced almonds along with mixed fruit. He recommends making each meal count and emphasizes the importance of giving your body the proper nutrients to reach your goals.

  4. Recover properly: Strength is gained through proper nutrition and allowing the body to heal from the wear and tear of workouts, Sass said. That’s why post-exercise is a prime time for delivering the right raw materials with smart recovery meals that deliver the protein and energy your body needs to refuel.

  5. Fuel like a champion: For peak performance from morning until night, proper nutrition is a must. Utilizing quick, energizing recipes, such as Coughlin’s Almond Cherry Recovery Smoothie, can help you crush your goals and conquer the day.
For more tips and recipes to help you reach your goals, visit Almonds.com.

Almond Cherry Recovery Smoothie

Almond Cherry Recovery Smoothie
Recipe courtesy of Natalie Coughlin
Servings: 1

  • 1    cup unsweetened almond milk
  • 1    tablespoon chia seeds
  • 1/2 frozen banana
  • 1    cup frozen dark cherries
  • 1    tablespoon almond butter
  1. In blender, combine almond milk, chia seeds, banana, cherries and almond butter, and mix until smooth.

Sponsored by Almond Board of California



Family Features Family Features Food


  • Bridging Worlds

    07/26/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/26/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    07/27/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/27/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    07/28/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/28/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    07/31/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/31/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/01/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/01/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    07/26/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/26/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    07/27/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/27/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    07/28/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/28/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Have you always wanted to run a half marathon but weren’t sure where to start? Or are you a veter...


  • Johnny Swing will be at the Bundy Modern, Waitsfield, Vermont, July 22 - Sept 10, open Sat and Su...


  • Norwich University Summer Carillon Concert Series

    07/29/2017
    01:00PM — 02:00PM

    Bring a picnic and a lawn chair to the Upper Parade Ground on the beautiful campus of Norwich Uni...


  • Johnny Swing will be at the Bundy Modern, Waitsfield, Vermont, July 22 - Sept 10, open Sat and Su...


  • Bridging Worlds

    07/31/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    07/31/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/01/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/01/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/02/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • Mary Chapin Carpenter

    08/02/2017
    07:30PM

    Five-time GRAMMY Award-winning singer-songwriter and Nashville Songwriters Hall of Fame inductee ...


  • A Path Well Traveled

    08/02/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/03/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • Social Justice Exhibit at Goddard College

    08/03/2017
    05:00PM — 07:00PM

    Goddard College presents two exhibits for their summer and fall season.The first –Social Justice ...


  • A Path Well Traveled

    08/03/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/04/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/04/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Have you always wanted to run a half marathon but weren’t sure where to start? Or are you a veter...


  • Johnny Swing will be at the Bundy Modern, Waitsfield, Vermont, July 22 - Sept 10, open Sat and Su...


  • Johnny Swing will be at the Bundy Modern, Waitsfield, Vermont, July 22 - Sept 10, open Sat and Su...


  • Bridging Worlds

    08/07/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/07/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/08/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/08/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/09/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/09/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/10/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/10/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/11/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/11/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Have you always wanted to run a half marathon but weren’t sure where to start? Or are you a veter...


  • Johnny Swing will be at the Bundy Modern, Waitsfield, Vermont, July 22 - Sept 10, open Sat and Su...


  • Johnny Swing will be at the Bundy Modern, Waitsfield, Vermont, July 22 - Sept 10, open Sat and Su...


  • Bridging Worlds

    08/14/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/14/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/15/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/15/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


  • Bridging Worlds

    08/16/2017
    08:00AM — 04:30PM

    The Vermont Supreme Court Gallery will feature a solo exhibition of paintings by artist Hunter Ed...


  • A Path Well Traveled

    08/16/2017
    08:00PM — 04:30PM

    The Vermont State Curator and the Office of Governor Phil Scott will be presenting their summerti...


 

Sunscribe to Our Newsletter
Weekly Recipes