Hunger for more Superfoods? Bruin Super food for the Week- Quinoa


Why is the Sports RD recommending that add “Quinoa” to my nutrition plan?

When discussing “high quality” carbohydrate (fueling sources) with elite athletes. I often recommend quinoa. It is easy to cook and find at the grocery store (in the rice aisle), plus you can find it more readily at restaurants and the dining hall.
What is it? It’s actually a seed (not a grain) from plant and comes in a rainbow of colors. In addition to providing energy to the body, it’s also a good source of protein that contains all nine essential amino acids. Most importantly it contains lysine which is critical for tissue growth and repair. Quinoa is also a good source of iron, phosphorus, copper, iron, tryptophan, magnesium, and manganese.

Health Benefits of Quinoa- How can it help me as an athlete?
Energy- Not only does it contain healthy carbohydrates source, it’s a good source of iron and phosphorus. Iron is an important component to our energy production that transports oxygen to all of the body’s cells. Phosphorus is a critical component to ATP production which allow our body’s cell to work efficiently. Plus phosphorus enhances our bone density!!
Protects the Heart-The dietary fiber in quinoa helps to reduce your LDL “bad” cholesterol and keep syour heart pumping nice and strong. 22% of your daily needs of magnesium is found in this superfood which helps to relax your blood vessels!
Sleep- Tryptophan, which may help you snooze better!

Best way to Cook Quinoa
You made it to the store and bought some, now how do I prepare it?

For one serving:
¼ cup quinoa
½ cup water
Sea salt to taste
Rinse off the quinoa first before adding it to water and salt in a saucepan. Cover it and bring to a boil. Turn down the heat to low and simmer for 15 minutes. You will now that it is done when the it become translucent. Enjoy!
1 cup contains ~160 calories, 30 g carbohydrate, 5.5 g protein, 2.5 g dietary fiber, 2 g of healthy fats (omega-3 source)

Get Creative
- For more flavor, cook it with vegetable or chicken broth!
- Add steamed veggies for a colorful plate
- Add seasonings- garlic powder, parsley, and chives
- Add it to a wrap with your lean protein and vegetables
- Make a salad with it by adding in corn, diced peppers, onion, and chopped walnuts
- At breakfast, add cooked quinoa with uncooked oatmeal, fruits, slivered almonds, and your favorite milk.

Try it out!

Keeping Bruins Fueled, Healthy and Strong,
Emily :)