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January 2021
January 21, 2021 | Issue #131
High-Performance Nutrition for Masters Athletes
Dear Friends,

I am thrilled to announce the release of my first book, High-Performance Nutrition for Masters Athletes. Writing this book has been a 2 year project, and has allowed me to combine my 20 years of experience working as a sports dietitian with my over 30 years of personal experience as a runner and triathlete, and to indulge in reading hundreds scientific article in order to provide you with the most comprehensive and practical sports nutrition book possible. If you are a masters athlete (welcome to the 35 and over club!), work with masters athletes, or know someone who is, I would greatly appreciate your pre-ordering my book on amazon before it’s official release on 2/26/2021, and think you/they will really enjoy reading it.

Within the 267 pages of this book I explain the real truths about our needs for total nutrition, carbohydrate, proteins and fats. The in’s and out’s of fueling up before, during and after competition. The supplements you may want to consider...and those not worth the money. I cover the dangers of under-fueling in sports (and in general) and how to help someone experiencing or struggling with an eating disorder or disordered image.

I had the immense pleasure of interviewing 26 amazing athletes, coaches and exercise physiologist who each share their nutrition story with you and whose tales are weaved into each chapter. Some of those amazing athletes include names many of you will recognize including world class/elite runners Meb Keflezighi, Deena Kastor, Kara Goucher, Kathrine Switzer and Ryan Hall as well as pro triathlete Sarah True, Olympic swimmers, long jumpers, an NFL football player, Connor Barwin, and many more.

Although the official release is a few weeks away, here is what some amazing athletes have already said about High-Performance Nutrition for Masters Athletes:
I wish Id had Laurens book 50 years ago . . . in the days when we'd have a cup of black instant coffee and a piece of cold pizza before our long Sunday run . . . in the days when road races were not ALLOWED to have water stations before 10 miles in an event. With the knowledge from High-Performance Nutrition for Masters Athletes, how much more effectively could we have prepared, how much better could we have performed, and how much healthier could we have been?"
Kathrine Switzer, Author of Marathon Woman, First Woman to Run the Boston Marathon, and Cofounder and Board Chair of 261 Fearless Inc.

Nutrition becomes even more important as we age. High-Performance Nutrition for Masters Athletes gives you expert advice on how to fuel smarter, recover quicker, and enjoy moving at any age.”
Meb Keflezighi, Winner of the Boston Marathon, the New York City Marathon, and an Olympic Medal

Lauren Antonuccis advice is grounded in both science and real-world experience. High-Performance Nutrition for Masters Athletes will be a valuable resource for all athletes who are looking to get the best from ourselves as we get older.”
Gordon Bakoulis, Five-Time U.S. Olympic Marathon Trials Qualifier, Running Coach, and Editorial Director of New York Road Runners

Its about time we have a fact-based bible for master athlete nutrition! Thank you, Lauren, for sharing your knowledge and experience. From the interviews with master athletes to your science-supported explanations and examples of what we really need, this book will help every master athlete do what they love with more energy and less injury, staying, as you highlight, competitive and active throughout their lives."
Heidi Skolnik, MS, CDN, FACSM, President of Nutrition Conditioning LLC and Author of Nutrient Timing for Peak Performance

From my personal experience in the NFL, I know choosing high-quality foods and supplements impacted my recovery and longevity in the game. The expert guidance found in High-Performance Nutrition for Masters Athletes will help you learn how to meet your changing nutritional needs as you pursue your athletic journey.”
Connor Barwin, Special Assistant for the Philadelphia Eagles and Former NFL Outside Linebacker
Vegan Super Bowl Swaps
While 2021 hasn't provided us the magic 'reset' we were all secretly hoping for (yet!), at least we still have some football to keep us distracted for a night. The Super Bowl is somewhat of a holiday in and of itself - traditions are followed (whether your teams are competing or not), certain foods are always provided (hello wings!), and bathroom breaks are rushed to not miss any precious game time or fun commercials.

To provide something new and unexpected, we thought it would be interesting to make some of the most-made recipes vegan!
Crispy Baked Buffalo Tofu Wings
Yields: 18 'wings'

  • 1 lb extra firm or super firm tofu
  • 6 tbsp cornstarch, arrowroot, or tapioca starch
  • 1/4 cup plant milk
Bread Crumb Mixture
  • 1 cup panko style bread crumbs
  • 2 tbsp olive oil
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • freshly ground black pepper
  • 1 tbsp fresh minced parsley
Buffalo Sauce
  • 6 tbsp (90g) red cayenne pepper hot sauce, ideally Franks RedHot
  • 3 tbsp (35g) vegan butter
  • 1/8 tsp granulated garlic
  • 1/8 tsp salt
  1. Preheat the oven to 425 ºF and lightly grease a large rimmed baking sheet.
  2. If using extra-firm tofu press out the extra water: Slice your tofu into 6 width-wise slabs and wrap in a lint-free towel or paper towel. Place some weights over the wrapped tofu, like a heavy cast iron skillet or books atop a baking sheet. Let drain for about 20-30 minutes before continuing.
  3. Cut your tofu into 18 'wings' or ~1/2" sticks. Cut the block of tofu into 6 slices width-wise if you haven't already for pressing, then slice each of those slabs into 3 slices lengthwise.
  4. Put the cornstarch (or arrowroot or tapioca starch) in one bowl, the plant milk in a second bowl, and mix together the bread crumb mixture in a third bowl. Pour some of the bread crumb mixture onto a plate.
  5. Dip each tofu 'wing' into the starch, followed by the milk, then roll in the breadcrumbs on the plate. Place the wing onto the prepared baking sheet and repeat with the remaining 'wings.' Use one hand for the starch and bread crumbs and your other for the milk to keep breading from clumping on your fingers. Add more of the breadcrumb mixture to the plate as needed.
  6. Bake the prepared tofu at 425 ºF for 25 minutes, flip, then bake an additional 10-15 minutes until the tofu wings are nice and crispy.
  7. While they're baking, make the buffalo sauce. Melt the vegan butter and stir in the hot sauce, granulated garlic, and salt.
  8. Put the tofu wings in a large mixing bowl and toss with the buffalo sauce to coat. Serve immediately.
  9. Leftover buffalo tofu wings can be re-crisped in the oven.
Vegan Chili
Serves: 6-8

  • 1 tablespoon sunflower oil
  • 1 medium yellow onion, diced
  • 1 cup shredded carrots
  • 1-2 jalapeño peppers, stemmed, seeded, and minced
  • 3 garlic cloves, minced
  • 1/2 cup bulgur, rinsed
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 cups diced fresh tomatoes (about 2 medium or 6 plum tomatoes)
  • 1 1/2 cups tomato sauce
  • 1 (15-ounce) can kidney beans, drained and rinsed
  • 1 1/2 (15-ounce) cans black beans, drained and rinsed
  • 1 1/2 teaspoons kosher salt, or to taste
  • Chopped fresh cilantro

  1. Heat the oil in a Dutch oven or large heavy pot over medium-high heat. Add the onion, carrots, and jalapeño and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add the bulgur, chili powder, and cumin and stir until well combined.
  2. Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 1 hour. Season with salt to taste. Serve with a sprinkling of cilantro, if desired.

Vegan 7-Layer Mexican Dip
Servings: 10

  • 1 16-ounce can vegetarian refried beans (Trader Joe's are already seasoned)
  • 3/4 cup Vegan Mexican Cheese Spread + hot water (see instructions)
  • 1 cup Favorite Guacamole (recipe below)
  • 1 cup Favorite Salsa or Pico De Gallo (recipe below)
  • 1/2 bell pepper (diced)
  • 1/4 cup black olives (optional // diced)
  • 1 handful fresh cilantro (optional // chopped)
  • 2 ripe avocados
  • 1 medium lime (juiced)
  • 1 pinch sea salt
  • 3/4 cup cherry tomatoes (diced)
  • 1/4 cup red onion (diced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 Tbsp lime juice
  • 1 pinch each salt and pepper 

  1. To prepare the cheese layer, scoop out 3/4 cup of spreadable Mexican Cheese and whisk in very hot water until it resembles queso - about 1/2 cup (amounts as original recipe is written // adjust if altering batch size). Alternatively, use Cashew-less Vegan Queso.
  2. Next, prepare the guacamole by mashing all ingredients together in a bowl and adjusting seasonings to preference. Do the same with the pico de gallo (or just use your favorite salsa).
  3. To assemble the dip: Spread out vegetarian refried beans, then top with cheese layer, then guacamole, then pico or salsa, then bell pepper, then black olives, then cilantro.
  4. Serve immediately or cover and refrigerate. Can be made up to 1 day in advance.
A Note From Lauren
With the current tense political and economic climate, the continuation of covid, and the uncertainty of when life will return to 'normal', your stress levels are probably peaking if not already maxed out by now. It is incredibly important to find time (if even for a minute or two) to check in with yourself and your mental, physical, and emotional health. We are trained to 'push through' the stress, the pain, the lack of sleep even when our tank is empty, but we know it ends up hurting us in the long run. Listen to your body and do what you need to in order to re-focus and re-energize. Turn off the news, stay off social media, listen to music, go for a walk, talk to friends or family, meditate, watch a movie, read a book, start a new hobby, exercise. There is no shame in asking for help, taking a break, or putting yourself first (again, even if it's for a minute or two). You will feel a difference over time and your body will thank you for it!

Do you have a go-to way to relax? Have a favorite mediation app or song that engages you? Tag us in your social media updates or let us know on Twitter @NutritionEnergy, Instagram @NutritionEnergy and @NutritionEnergy_Fuels, or Facebook!

Lauren Antonucci
Nutrition Energy