Performance & Recovery Sharing Board

Directions:

2. Build your lean meats – I like to go with a variety of lean proteins like shaved smoked turkey, as well as unexpected choices like beef jerky, which is packed with protein. Nitrate-free cured meats are a great healthy alternative to regular cured meats. They come in a variety of types also. Aim to use 2-3 types of meats on your boards. Great options are prosciutto and hard salami (you could also go with pepperoni and ham). Adding lean protein options to your board is a great way to help provide your body with the essential amino acids needed for muscle repair and maintenance.

3. Throw on some healthy nuts for crunch and functionality - for this board go with pistachios. Pistachios are a complete plant-based protein source (meaning they contain all the essential amino acids) that are also packed full of nutrients like vitamin B6, potassium and antioxidants for recovery.

4. Add in some fresh fruits - red grapes and blueberries are delicious seasonal and functional options when choosing fruits for this board. Both blueberries and red grapes are some of the best fruits you can consume for recovery. Red grapes contain a strong antioxidant called resveratrol and polyphenols. Blueberries are considered the king of all fruits as they have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.

5. Flavor boosters – Pickles, olives, marinated artichokes, and herbs are all bonus flavor profiles for your board - for this board I like to go with green and kalamata olives to add some salty flavor profiles. To add something sweet and functional add some dark chocolate squares. Olives are very high in vitamin E and other powerful antioxidants. Olives are also high in oleic acid, a type of unsaturated fatty acid, which is linked to several health benefits, including decreased inflammation and a reduced risk of heart disease. Dark chocolate is also high in antioxidants for recovery (in moderation of course!).

6. Add in some dips and spreads – I chose a beet hummus for this board as it's simple and fresh and beets are a great way to add color and functionality. Add some Real California Milk date-nut butter for a little added sweet contrast. Beets are naturally high in dietary nitrates, which when consumed can help with vasodilation and help with blood flow around the body and your working muscles.

7. Add your whole grain crackers and bread. Choosing whole grain options for this is a great way to add fiber to your diet to help with hunger but also your digestion.

Purposefully curated with ingredients that are aimed for everyone from professional to youth athletes to stay healthy and functional, while socializing in-between practice or enjoying an off day from training. – Jordan Mazur, MS, RD, Director of Nutrition & Sports Dietitian for the San Francisco 49ers.

Yavari A, Javadi M, Mirmiran P, Bahadoran Z. Exercise-induced oxidative stress and dietary antioxidants. Asian J Sports Med. 2015;6(1):e24898.

Created in collaboration with Jordan Mazur, MS, RD, Coordinator of Nutrition & Sports Dietitian for the San Francisco 49ers.