Bianca Cordeiro, RD, MAN

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Poke is honestly one of my favourite foods! It's a great way to consume protein and omega 3's, and it's super versatile! You can have it as a salad for recovery days or with rice on training days.🍚🥗💪🏽

Check out my new YouTube channel! My first video focuses on nutrition for skaters. Roller skating has been getting increasingly popular, and injuries are becoming more common as well. This video covers nutrition to prevent skating injuries. Many of these concepts can also be applied to any sport and exercise as well! Subscribe to my channel if you are interested in receiving future information on nutrition, and sports/exercise nutrition.

HOW TO PREVENT ROLLER SKATING INJURIES? | Nutrition tips from a sports dietitian It’s no secret, skating puts you at risk of injury! Whether you roller skate, rollerblade, or use a skateboard, nutrition can be used to help prevent injury....

Check out my Instagram Live conversation with Ainka Jess from She's4Sport on September 16, 2020! The topic is mental health and sports nutrition.

Cold brews and iced teas are awesome in the summer! They are extremely refreshing and they are functional beverages that double-up as a pick-me-up! An additional benefit to cold brew coffee is it is commonly more tolerable for people who experience coffee-related dimensional disturbances.
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These two products are both Canadian🇨🇦 brands and are great examples of some of the more convenient options for iced teas and cold brews. This post is not sponsored in any way by these companies.
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Consuming matcha or coffee can give you a pre-workout caffeine boost without having to consume pure caffeine in the form of a pre-workout supplement! There are also antioxidants within both matcha and coffee, which are great for decreasing cell damage by free radicals and may contribute to reduced premature ageing, cancer risk, and neurological damage.
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Make sure to not consume more than 400mg of caffeine, the maximum daily amount recommended by Health Canada. To give you an idea of what that looks like, that's about 4 cups of coffee or 5 1/2 cups of matcha tea.
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Having some protein after strength training can reduce cortisol (stress hormone) levels and help build and repair muscles. Due to increased blood flow to the muscle, protein can better help build and repair muscles if consumed within the first 40 minutes after strength-based activity. Whey powder is my favourite way to consume protein after exercise because it is convenient and whey is a quickly digested protein that is available to muscles much sooner after consuming than other sources of proteins that digest slowly or contain fibre or fat. As a rule of thumb, consume 20-30 grams of protein after exercise.
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🔸Just make sure to eat adequate protein throughout the day to ensure your body is in good condition to build muscle. An easy way to do this is to eat a quarter plate of protein with every meal and snack on protein-rich foods like pumpkin seeds, almonds, or Greek yogurt.

I hope this helps! If you have any questions leave them in comments; I'll make sure to get back to you! You can also DM me if you have any specific nutrition-related questions.

-Bianca Cordeiro, RD, MAN
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I thought it was about time to start up a page for my dietetic and sports nutrition counseling, education, and communications services. Like and follow if you are interested in expert nutrition tips for fitness and health! 💪🏽🥑🥦🥩🍎🍠