STAY HEALTHY! Panther Men's Health Month
November 23, 2020
Join Chaffey College Kinesiology, Nutrition & Athletics faculty and staff this month as we honor Panther Men's Health Month.
Athletic Trainers, Nate Akin & Brash Tarmani start us off with healthy tips on staying fit and healthy. Topics include nutrition, exercise, stress management, and early screening.
Strength & Conditioning Coach Phil Roberts shares tips to manage your health during these trying times. Topics include nutrition, exercise, and having your testosterone level checked.
Men's Health is important to us at Panther Athletics. From Chaffey College Nutrition Professor Candice Hines-Tinsley: Protein is very important for the active person. It helps to support growth and repair to our cells and tissues. When combined with strength training, protein can help to enhance muscle growth and strength. The average athlete requires about 0.5-0.8 grams of protein per pound of body weight per day. So, for example, if you weigh 170 pounds, you will need about 85grams-136grams of protein per day (for reference: 3 ounces of chicken yields 21 grams of protein). Ideally, getting your protein from whole food sources such as lean animal proteins or plant-based proteins will ensure your body is receiving nutrient dense foods to support not only muscle growth but your overall wellness which will help you perform better in your sport. Examples of quality protein foods and snacks include tuna packed in water, skinless chicken breasts, egg whites, low fat, or nonfat milk, low fat yogurt, cheese, hummus, natural peanut butter, beans, nuts, and tofu. Make sure to limit the added fats when preparing these foods to keep the calories and fat intake within recommended ranges. If you do choose to use supplements like bars, shakes, or powders, please remember they are not regulated or monitored by the FDA, so please do your own homework to make sure the product you are using is safe and effective. When in doubt, go with natural protein sources.
Here is a recipe from renowned Sports Nutritionist, Nancy Clark, MS, RD from the Human Kinetics Facebook page
https://www.facebook.com/HumanKinetics/
Banana-Date Recipe:
1/2 cup (115 g) Greek yogurt, plain or vanilla
1/2 cup (120 ml) milk, 1 percent
1 frozen banana
2 to 3 dates
Optional: 1 teaspoon nut butter, garnish with a sprinkling of old fashioned rolled oats, 1/2 teaspoon cocoa powder, and a dash of salt
Put into the blender the yogurt, milk, frozen banana chunks, and dates.
Blend well.
Optional: Garnish with a sprinkling of dry oats, cocoa powder, and salt.
Yield: 1 serving
Nutrition information: 350 total calories; 57 g carbohydrate, 20 g protein, 5 g fat
YUMMMM - Nutritious AND tasty. Stay Fit - Stay Healthy, Panthers! #pantherproud #menshealth