Fill up like an athlete with Catherine Naulleau, nutritionist for the Canadian Olympic committee

Fill up like an athlete with Catherine Naulleau, nutritionist for the Canadian Olympic committee

Adopting a healthy lifestyle and training like an athlete might seem an insurmountable challenge, but that doesn’t have to be the case. For Catherine Naulleau, a sports and performance nutritionist for the Canadian Olympic committee, just paying attention to what you eat is enough to stay perfectly healthy. Catherine, who has worked with Canada’s elite athletes for more than 10 years, shares her tips for attaining better energy levels to power you throughout the day!

1. Be prepared and never leave the house without a snack

It’s important to eat in between meals to prevent hunger and overeat during your next meal. A snack with a combined source of protein, high fiber and carbohydrates will help keep you satsifeid until your next meal. Pack a handfull of almonds with a fruit or 1 ounce (30g) of light cheese with a yogurt or carrots to dip with 2 tablespoons of almond butter for a perfect morning of afternoon snack.

2. Start your morning with a smoothie!

Smoothies are perfect to have before an early morning workout. It is easy to digest and will not interfere with your training. Mix some almond milk with frozen berries, greek yogurt and 1/2 banana and drink at least 20 minutes before you exercise. It will keep you energized during your training and for the rest of your day!

More ideas for breakfast

3. Feeling the morning rush?

Make this easy-to-make almond wrap to have on your way to school or to the office. Spread one tablespoon (15mL) of almond butter on a large wrap. Roll in a banana and carry in a ziploc bag. By combining the almond butter and the banana, you will create a wonderful texture, packed with protein and fibers. Everything you need to start the day!

4. Don’t forget to snack after a training session

Make sure that you have a snack 30-minutes post-workout, even if it is low intensity. Your body recovers better immediatly after exercise then if you wait longer. Studies show you need between 10-20g of protein after a training and at least 30-45g of carbohydrates. A handfull of almonds (about 23) provides a delicous combination of protien, fiber and good fat*. Almonds paired with a banana or yogurt is the perfect portable snack to help with your recovery and power you through the rest of your day.

To know more about nutritonal data, click here.

5. Eat lots of colorful fruits and vegetables

Choose orange, red, green, purple and dark coloured foods. These fruits and vegetables are packed with antioxydants and fibres. Combined with the tasty and satisfying crunch of almonds, this delicious pairing will provide a good amount of fiber to help keep you feeling full and satisfied all day long.

6. Drink plenty of water everyday

Water is the best way to stay hydrated. Keep away from pop and sugary drinks that lack nutrition values. Not a fan of water? Increase your daily liquid intake with almond milk or almond milk based smoothie with frozen berries and spinach. You will stay hydrated and also improve your calcium and vitamin D intake.

7. Plan ahead

With a busy schedule, it’s important to plan healthy and delicous meals and snacks ahead of time. On Saturdays or Sundays, plan your week according to school, trainings or work to have a better idea of what you will need for meals your meals and snacks.

8. Avoid restrictions

If you are paying attention to your weight, the worst thing to do is to restrict your body from food you like. Your body will eventually compensate and ask you to eat more then you usually do. Make sure you eat regularly throughout the day and have a source of protein at every meal. Keep your hunger at bay with the powerful crunch of almonds. Snacking with almonds is also a great way to feel full between meals. Proteins are your best friend for weight management!


Catherine works closely with the Almond Board of California. *Good news about almonds and heart health. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

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