WINNING TIPS FOR BACK-TO-SCHOOL ENERGY!

Collaboration with St-Méthode Bakery

Back-to-School season is here, which means a return to a daily routine for many people! It’s also the time of year for several sports activities, including the Montreal Marathon. In either case, energy is a must! Here are some winning strategies…

1.Put vegetable protein on the menu

As low-fat, high-fibre sources of protein, legumes—like chickpeas and lentils—are the season champs. And as a bonus, they’re inexpensive. They also provide carbohydrates—essential macronutrients that feed the body with energy—along with many vitamins and minerals. I like to add them to sandwiches, which is a super practical way to get them into school lunchboxes. This month, I’ve got a recipe for a chickpea spread that won’t fail to impress! I opted to use St-Méthode’s Campagnolo White Loaf, which provides 39 g of carbs, 3 g of fibre, and 6 g of protein. A recipe that works for parents, kids, and active professionals.

See the recipe here: Indian-style Chickpea Smash Veggie Sandwich

2. Carbs, front and centre!

For the season’s endurance sports, the focus should be on carbohydrates. Carbs are the fuel muscles use during exercise. They provide the energy required for long-lasting sports activities, like races or marathons. A few hours before starting, you want to make sure to take in some complex carbohydrates (like a breakfast consisting of bread that’s high in carbs and a fruit spread), which will keep you going for several hours. In the hour before the activity, sources of fast-acting carbs (like apple sauce) are a good choice. During the activity, high-sugar gels (with a maple syrup base, for example) are a practical way to help you keep up the effort until the end of the activity.

See my tips for preparing for a marathon HERE

3. Make hydration a priority

At school or when preparing for sports, adequate hydration is essential. Water is the beverage of choice in any situation. Before a sports event, the recommendation is to drink 500 ml (2 cups) of water. After runs of more than an hour, rehydrating drinks containing 4-8% carbohydrates, along with electrolytes (sodium and potassium), are recommended. While commercial beverages are popular, you can also choose a homemade option containing 300 ml of orange juice, 200 ml of water, and 1/8 of a teaspoon of salt.

4. Adequate recovery

After an activity, you’ll want to rebuild your glycogen stores in the liver and muscles while repairing muscle fibres. Carbohydrates and proteins should be the focus at this point. If your sports activity takes place in the morning, our high-carb veggie sandwich is a perfect way to recover. If your activity ends late in the day, have an evening meal consisting of grain products (pasta, rice, quinoa) with some animal or vegetable protein.

Here’s a recipe adapted for post-activity meals: CLICK HERE

 

Did you know that St-Méthode Bakery is a Quebec leader in the field of healthy breads? Staying true to its mission, the company is involved in several well-being events, like the Montreal Marathon and the Défi 4 Vents. An active life keeps you physically and mentally healthy. 

Want to find out more about Boulangerie St-Méthode's product range? CLICK HERE

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