PROTEIN

Exercise nutrition advice

Proper nutrition is a key component of any athlete’s performance. Here are a few recommended practices from IncredibleEgg.org:

• Before a workout, load up on whole grains and protein to keep you fueled. Remember, your muscles rely on mainly carbohydrates, but also protein for sustained energy during activity.

• After physical activity, include protein-rich foods like eggs in a post-workout sandwich to help your recovery. Research indicates eating a mix of carbs and protein promotes muscle repair and optimal recovery.

SLOW COOKING

Top tips

These tips from MidwestLiving.com will give you the skills needed for most slow cooker recipes.

Ingredients: Thaw meat in the fridge before cooking. Cut veggies the same size so they cook evenly.

Size: A 5-quart slow cooker is usually big enough. Food should reach halfway to two-thirds up the side.

Patience: When you lift the lid to check on food, you let heat out and add 20 to 30 minutes to your cooking time.

HEALTHY EATING

Switch up your routine

If you’ve been sticking to the same healthy eating routine since Jan. 1, changing things up is critical to staying motivated. SeaPak recommends infusing fresh flavor into mealtime or enroll in a new fitness class to update your workout regimen.

— Brandpoint

EASY RECIPES

Mini Banana Pancakes

• 2 cups biscuit mix

• 2 eggs

• ½ cup chocolate milk

• ½ cup mashed ripe banana

Combine all ingredients and mix well with a fork. Heat an electric skillet to 350 degrees. Lightly brush the cooking surface with oil. Use about 2 tablespoons of the batter for each small pancake. Cook until bubbles form on top of the pancakes. Flip over and cook until other side is lightly browned. Makes about 20 to 24 small pancakes.

Easy Peanut Butter Syrup

• 1 cup light corn syrup

• ¼ cup peanut butter

Combine the two ingredients and mix until well blended.