RECOGNIZEDEHYDRATION

Vomiting

Fainting

Poor Concentration

Loss of MuscleCoordination

Decreased Performance

Nausea

Headache

Weakness

Fatigue/Exhaustion

Light-headedness

START BODY COOLING Remove excess clothing and equipment to start the body-cooling process.

REDUCE BODY TEMP Move the athlete to a cool/shaded area. Use fans or ice towels as needed.

ELEVATE THE LEGS Place the athlete flat on their back. Elevate the legs above the level of the heart.

MONITOR ATHLETE CLOSELY If the athlete is in significant distress or not showing signs of feeling better, contact emergency medical sta� immediately.

COMBATDEHYDRATION

GSSIRECOVERYMEALKITRECIPES#2

Manyofyoualreadyknowthatinordertoproperlyrecoveraftertrainingyouneedtoeatabalancedmeal.However,sometimescomingupwithmealideascanbechallenging.

Refuelingaftertrainingwiththepropernutrientscanbebothnutritiousanddelicious.Therecipesfocusonfrozenandcannedfoods.Choosingthesetypesoffoodsatthegrocerystorewillmakeyourfoodlastlonger.Therewillbeseveralrecipeslistedthroughoutthiskit;itwilltakeyourpersonaljudgmenttoknowwhichmealtochoose.

“Recovery”isatermusedtodescribetherefuelingandrehydrationstrategiestakenintheperiodimmediatelypostexercisetogaintrainingadaptationsandpreventfatigueinthenextexercisesessions.Ittakesaboutanentire24-hourdayforthebodytorecoverfromtraining.

COOKWARENEEDED:- Blender

- Crockpot(slowcooker)- Pans(forstovetop)

- Bakingdish- Utensils

- Mixingbowl

GSSIRECOVERYMEALKITRECIPES#2

SHAKES

Mixtogethertheingredientsinablendertoyourdesiredconsistency.Ifyouwouldlikealowercalorieoption,splittheingredientsinhalformaketheentirerecipefortwoservings.

PostWorkout

12oz2%milk1scoopGatoradeRecoverwheyproteinpowder1⁄2cupfrozentartcherriesorpuretartcherryjuice1⁄2banana,or1⁄2cupfrozenstrawberries2Tbspflaxmeal

Servings:1NutritionalValue:490calories,56gcarbohydrate,35gprotein,14gfat

MealontheRun

12oz2%milk1Tbspnutbutter1⁄4cuprolledoats1cupfrozenstrawberries1handfuldarkleafygreens(spinach,kale,arugula)CinnamonTT

Servings:1NutritionalValue:445calories,57gcarbohydrate,18gprotein,16gfat

Splash

12ozwater1tspseasalt1⁄4Avocado1⁄2cupfrozenpineapple1handfuldarkleafygreens1⁄2cuptartcherryjuice

Servings:1NutritionalValue:260calories,50gcarbohydrate,3gprotein,5gfat

GSSIRECOVERYMEALKITRECIPES#2

SANDWICHES

Allsandwichescanbeeatentoastedorcold.Feelfreetosubstitutepreferredproteinsourceorbread/wrapintoanysandwich.

TurkeyAvocadoPanini

MultigrainCiabattabun3ozslicedturkey(mesquitesmoked)1roastedslicedredbellpepper(cannedorfresh)1cupbabyspinach1sliceprovolonecheese1⁄2ripeavocado1⁄4cupmayonnaise

Mashavocadoinabowlwithmayonnaiseuntilthoroughlymixed.Spreadavocadomayoonthetophalfofthebun,onthebottomhalfplacecheese,spinach,peppersandturkey.Closesandwichandpressinpaninimaker.IfyoudonothaveaPaninimaker,thiscanbemadeinatoasteroven,broiledintheoven,oronagrill.

Servings:1NutritionalValue:550calories,50gcarbohydrate,35gprotein,24gfat

Tunamelt

WholegrainEnglishmuffin2oztunaPlainGreekyogurt(enoughfordesiredconsistency,about1⁄4cup)SaltandPepper,TT2slicesryebread2slicestomato1sliceSwisscheeseLemonjuice,TT

Mixtuna,yogurt,lemonjuiceandspices.Toastbread,orplaceintoasterovenorovenbroileruntillightlytoasted.Removefromheatandspreadtunasalad,placetomatoslicesontunaandtopwithcheese.Returnlayeredbreadtotoasterovenorbroilerandcookuntilcheeseismelted,typically3-5minutes.Youcanalsoaddchoppedceleryand/oroniontothisifyouplease.

Servings:1NutritionalValue:345calories,37gcarbohydrate,29gprotein,9gfat

GSSIRECOVERYMEALKITRECIPES#2

BREAKFASTFOODS

OvernightOats

1⁄2cupoats1⁄2cupmilk2TbspDriedtartcherries1⁄2cupGreekyogurt

Mixoatsandmilkandplaceinrefrigeratorovernight.Topwithcherriesandyogurtwhenreadytoeat.

Servings:1NutritionalValue:380calories,55gcarbohydrate,27gprotein,6gfat

EggMugMuffin

2eggs1ozslicedham1⁄4cupchoppedbellpepper1⁄4cupdicedonions1wholewheatEnglishmuffin,toasted1piecefavoritefruit

Spraylargemugwithnonstickspray.Addvegetablesandmicro-wave1-2minutesuntilsoftened.Whiskeggstogetherthenaddtomug,microwavefor1minute.Addhamandcheese,stirringmixture,microwaveforanadditionalminute.Placeintoastedmuffin,andchooseyourfavoritefruitforaside.

Servings:1NutritionalValue:420calories,54gcarbohydrate,24gprotein,12gfat

HashbrownCups

Pairthiswiththeeggcupslistedafterthisrecipe.Thiswillmakeforseveralmeals,dependingonyourtypeoftrainingday.

2largepotatoespeeledandgrated,makesabout4cups2/3cupgratedparmesancheese1⁄2cuppankobreadcrumbs2Tbspoliveoil Saltandpepper,TT Preheatovento350°Fandspraymuffintin.Makingsuretoblotpotatoestoridmoisture,thenmixallingredientsinabowl.(Drypotatoes=crispyhashbrowns!)Placeinmuffintinandbakeuntilgoldenandcrispy,timemayvarywithovens,typically40minutesormore.Allowtocoolfor10minutesbeforeremovingfromtin.

Servings:4NutritionalValue:540calories,83gcarbohydrate,18gprotein,15gfat

GSSIRECOVERYMEALKITRECIPES#2

CHICKENMEAL

Chickencanbecookedwithanyofyourfavoriteseasoningsandservedwithseveraldifferentvegetablesandcarbohydratesides!Tip:Aluminumfoilkeepsleftoversfresh,helpsfoodstocookmoreevenlyandstaymoist,andalsomakesclean-upeasy.

QuickBBQChickenandRice

1frozenchickenbreast1Tbspbarbecuesauce1Tbspgarlicpowder1bagfrozenvegetable1cupminutebrownrice

Spraypanovermediumheatandplacechickeninpan.Stirgarlicpowderwithbarbecuesauceandthencoverchickenwithit.Cookuntilchickenisnolongerpinkontheinside,about10minutes,flip-pingoneachsideatleasthalfwaythrough.Cookriceandvegeta-blesperpackageinstructions.

Servings:1NutritionalValue:330calories,52gcarbohydrate,22gprotein,4gfat

CherryChickenPasta

1⁄2cupwholewheatpasta2frozenchickensausagelinks1⁄2cupdriedtartcherries1cupfrozenbroccoli1⁄4cupparmesancheese1clovegarlic,minced(oryoucanusegarlicpowder)1Tbspoliveoil

Cookpastaaccordingtopackageinstructions.Inapan,addoliveoil,garlic,chicken,cherries,andbroccoliuntilheatedthroughandbroccoliissoft.Mixinbowlwithpasta,addoliveoil,saltandpepperTTthenmixinparmesancheese.

Servings:2NutritionalValue:420calories,52gcarbohydrate,20gprotein,19gfat

GSSIRECOVERYMEALKITRECIPES#2

BEEFMEAL

Beefcanbecookedwithanyofyourfavoriteseasoningsandservedwithseveraldifferentvegetablesandcarbohydratesides!Tip:Aluminumfoilkeepsleftoversfresh,helpsfoodstocookmoreevenlyandstaymoist,andalsomakesclean-upeasy.

EasySlowCookerPowerChili

Tryservingoverrice,orwithbread/crackers1.5poundsfrozenbeef1-28ozcandicedtomatoes,undrained1-10ozcanchoppedtomatoesandgreenchilipeppers,undrained2cupswater

1-2Tbspchilipowder1tspdriedoregano3clovesgarlic,minced(ORgarlicpowder)2-15ozcannedblackbeans,kidneybeans,orchickpeas,rinsedanddrained1⁄2cupreducedfatsharpcheddarcheese(optional)

Combineallingredientsintotheslowcooker,coverandcookonlowfor8-10hours.Garnishwithcheesewhenserving.

Servings:8NutritionalValue:290calories,30gcarbohydrate,29gprotein,6gfat

BeefStuffedBakedPotato(BSBP)

Youcantopthiswithanything:salsa,cheese,greenonion,sourcream,alloptional!1⁄4groundbeef1largepotato(orsweetpotato)

1envelopetacoseasoning

Cleanthenpokeseveralholesintopotatooneachsideandmicro-wavefor8minutes,oruntilsoft.Cookthemeatovermedium-highheatuntilbrowned,discardextrafat.Mixintacoseasoning.Splitbakedpotatoinhalfandfillwithcookedmeat.Addanyoptionaltoppingstoyourliking.

Servings:1NutritionalValue:550calories,67gcarbohydrate,27gprotein,20gfat

GSSIRECOVERYMEALKITRECIPES#2

FISH/SEAFOODMEAL

Nomatterthetype,fishorseafoodcanbecookedwithanyofyourfavoriteseasoningsandservedwithseveraldifferentvegetablesandcarbohydratesides!Tip:Aluminumfoilkeepsleftoversfresh,helpsfoodstocookmoreevenlyandstaymoist,andalsomakesclean-upeasy.

ParmesanTilapia

1frozentilapiafillet1⁄2cupparmesancheese1⁄2Tbspoliveoil1cupminutebrownriceYourfavoriteseasoning,TT

Preheatovento400°Fandlinebakingsheetwithaluminumfoil.Covertilapiainoliveoilandthencoatwithparmesancheeseandspices,placeonbakingsheet.Bakeuntilfishflakeseasily,about10minutes.Microwavericeperpackageinstructions.

Servings:1NutritionalValue:445calories,46gcarbohydrate,27gprotein,17gfat

SalmonTacos

1cupsmoked,flakedsalmon26-intortillas2Tbspwhippedcreamcheese1packetdrydillranch

1Tbspcannedpickledcabbage1TbsplemonjuiceSaltandpepper,TT

Stircreamcheesewithlemonjuiceandseasonings.Warmtortillasinmicrowavefor10-30seconds.Toptortillaswithcheese,salmonandcabbage.

Servings:1NutritionalValue:475calories,42gcarbohydrate,34gprotein,19gfat

GSSIRECOVERYMEALKITRECIPES#2

VEGETARIAN/VEGANMEAL

Besuretospeakwithyourdietitianifyoufolloweitherofthesediets,toensurethatyouarestillincorporatingfoodstoprovideallvitaminsandmineralsnecessaryfordailyneeds.

AlfredoPasta

2ozricenoodles(oryourfavoritenoodles)1⁄2cupcashews(soakedforafewhoursorboiledinwaterfor10minutes)2Tbsplemonjuice3Tbspnutritionalyeast2Tbspmiso1tspgarlicpowder1tsponionpowder1⁄2cupwater

Cookpastaaccordingtopackageinstructions.Inablender,add1⁄4cupwaterandallothernon-pastaingredientsandmixonhigh-speed.Blenduntilsmooth,addingwateruntilyougettodesiredsauceconsistency.Servesauceovernoodles.

Servings:1NutritionalValue:730calories,85gcarbohydrate,22gprotein,34gfat

LentilandQuinoaStew

Thestewpairswellwithagreenleafyvegetablesuchascabbageorkale,orasatopperoverasalad.

3⁄4cupcannedlentils3cupswater1⁄2cupquickquinoa1cupvegetablebroth1smallonion

1Tbspoliveoil1Tbspredwinevinegar2Tbspsoysauce1tspsmokedpaprika1jartomatosauce

Combinelentilsand3cupsofwater,cookasdirectedonpackage.Combinequinoaandvegetablebrothinpan,cookasdirectedonpackage.Afterlentilsandquinoaareready,sauteonionandoliveoilinpanovermedium-highheat.Mixlentilsandquinoaalongwithvinegar,soysauce,andsmokedpaprika.Addtomatosaucelastandsimmer,about10minutes.

Servings:1NutritionalValue:530calories,77gcarbohydrate,24gprotein,16gfat