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Top 3 Spring Nutrition Tips for Athletes

If you're an athlete, you're most likely already eating pretty well. However, what if there were a few dietary habits that were holding you back? This spring, take the plunge and start eating cleaner and better than ever! Here are 3 tips that will help you step up your nutrition game this spring.

1. Make your own electrolyte sports drink.
Say no to the neon colored sports drinks and hello to DIY hydration. Conventional sports drinks are typically filled with a myriad of artificial dyes and sweeteners. Instead, make your own electrolyte cocktail with these simple ingredients:

- 1 quart of liquid (water or coconut water)
- 1/8 tsp. of high quality sea salt (preferably celtic sea salt)
- 1/4 cup or fresh squeezed juice (lemon, lime, or orange)
- 1 tbsp. sweetener (honey or grade B maple syrup)

Stir together in the glass container and go! Best if drank immediately after making.

2. DIY plant-based protein powder.
Store bought protein powder can be expensive and eh... chalky. If you’re looking to save some $$ and make a plant-based protein powder without all that chalk, try this easy recipe:

- 2 tbsp. chia seeds
- 1/4 cup raw flax seeds (ground)
- 1 tsp maca powder
- 1 tbsp. Cacao
- 1/2 tsp cinnamon
- 1 tsp Stevia powder

Throw ingredients into a mason jar and shake it up. Keep it sealed until you need it or go ahead and add a scoop to your favorite smoothie. For the best results, consume within 1 hour after your workout.

3. Raise your salad standards.
There was a time when salad took the backseat in meals, appearing infrequently as a mere side dish, if even at all. But lets change that! Once a day, make your salad the entire entrée. Here’s how. Choose at least one item from each category, throw it into a bowl, mix, and devour.

Base - lettuce, kale, chard, collard, arugula, cabbage, or pea shoots.
Veggies - bell peppers, broccoli, zucchini, carrots, beets, sweet potato, or celery.
Protein - chickpeas, edamame, quinoa, organic chicken, boiled egg, or beans.
Fruit - watermelon, strawberries, apple slices, tomato, avocado, or dried fruit.
Dressing - olive oil with sea salt + pepper, homemade vinaigrette, or hummus.

And, vwah la! Pro tip: don’t skimp on the greens. Make it colorful. Switch it up. Rinse and repeat. (Also great for meal prepping!) Athletes, now that you've got some good nutrition tips, how about taking a class here at Joy Yoga Center? You won't regret it!

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