The Athlete’s Diet

The Athlete’s Diet
Quinoa, the protein alternative

By Abby Ruby, CTS Coach

Last month we did a quick survey of the more popular sources of protein, lean meats, and that got us to thinking about alternative sources of protein for vegetarians. Beyond soy-based products such as tofu, we reminded ourselves that quinoa (pronounced KIN-wa) is an oft overlooked source of protein and a wealth of other nutrients. For over 7,000 years, this grain has been a staple in South American diets and no wonder. This unique grain from South America is a gluten-free, complete protein, meaning that it supplies the body with all the amino acids it needs just like meat and dairy.

But that’s not all this crunchy, curly, tiny grain can do. In addition to the protein it contains, it’s also high in fiber, iron, Vitamins E, B2, B6, magnesium and zinc. Like pasta it takes all of 12 minutes to prepare in boiling water which makes it an easy alternative to pastas and rice. You can eat it this nutritional powerhouse for breakfast prepared like oatmeal, use it as a stuffing for peppers or chicken, or add it to soups and salads in the place of rice.

As an athlete, quinoa makes a great recovery meal or meal eaten several hours before or after a workout. The reason is that it’s a low-glycemic food meaning that it’ll take a while for it to be digested into your body. Think of quinoa in your diet as a protein, as opposed to a grain when it comes to the timing of the implementation of quinoa in your diet. It is not a readily accessible source of energy, as it will take your body time to process the protein to make the energy available to your working muscles. In fact, quinoa is technically not a true grain, but instead a seed, which accounts for its high protein concentration. Enjoy this addition to your diet and try out this new recipe.

Abby’s Quinoa Salad
My favorite quinoa dish is a salad. It’s perfect for a summer meal or served as a side-dish at a holiday barbeque.

-One cup cooked quinoa, chilled
-1/2 cup sliced cherry tomatoes
-1/4 cup thinly sliced scallions
-1 tablespoon balsamic vinaigrette
-1/3 cup crumbled feta cheese (optional)