How can athletes eat well on a budget. What are the best high-protein, nutrient-dense meals for optimal performance. Which budget-friendly recipes provide adequate carbohydrates and at least 20g of protein.
Nutrient-Dense Breakfast Ideas for Athletes
Starting the day with a nutritious breakfast is crucial for athletes looking to optimize their performance. Here are some budget-friendly options that pack a protein punch:
Veggie Egg Muffins
These portable egg muffins are an excellent way to incorporate vegetables into your morning routine. Using frozen veggies keeps costs down while maintaining nutritional value. Pair three muffins with whole grain bread and fruit for a balanced meal.
Protein-Packed Overnight Oats
Overnight oats are a time-saving breakfast option that can be customized to suit your taste preferences. A strawberry banana version offers 10 grams of protein, making it an ideal pre-workout meal. For a chocolatey twist, try chocolate peanut butter protein oats, which stretch your protein powder investment further by combining it with cost-effective oatmeal.
Tofu Scramble
For a plant-based alternative to eggs, consider a tofu scramble. Tofu is an affordable high-quality protein source that can easily replace eggs when seasoned correctly. This option is particularly beneficial for athletes following a vegan diet or looking to incorporate more plant-based meals.
High-Protein Lunch and Dinner Options for Athletes on a Budget
Maintaining a steady intake of protein throughout the day is essential for muscle recovery and growth. Here are some wallet-friendly lunch and dinner ideas that meet the criteria of at least 20 grams of protein and adequate carbohydrates:
Chipotle-Inspired Vegan Burrito Bowl
Recreate the flavors of your favorite burrito bowl at home for a fraction of the cost. This meal is perfect for meal prep, allowing you to easily assemble nutrient-rich bowls throughout the week after training sessions.
Skillet Beans & Greens With Sausage
This quick and easy skillet meal combines simple ingredients for a protein-packed dish that can be prepared in under 15 minutes. It’s an excellent option for busy athletes who need a fast post-workout meal.
Tuna or Salmon Burgers
Utilizing canned fish is an economical way to incorporate omega-3 fatty acids into your diet. These burgers can be made in bulk and frozen for later use, providing a convenient and nutritious meal option.
Plant-Based Budget-Friendly Meals for Athletes
Vegetarian and vegan meals often prove to be more cost-effective while still meeting the nutritional needs of athletes. Here are some plant-based options that don’t compromise on protein content:
Roasted Vegetable Polenta & White Fish
Combine budget-friendly frozen fish with quick-cooking polenta and seasonal vegetables for a well-rounded meal. Choosing vegetables that are in season ensures you’re getting the best price and optimal nutrition.
Green Bean Medley With Tuna Salad
This balanced dish incorporates vegetables, protein, and starches using primarily pantry staples. It’s an ideal recipe for when fresh ingredients are scarce or you’re looking to use up what’s in your cupboard.
Quick and Easy Meal Prep Ideas for Athletes
Meal prepping is a valuable strategy for athletes to ensure they have nutritious meals ready throughout the week. Here are some recipes that lend themselves well to batch cooking:
Instant Pot Turkey Chili
Utilizing an Instant Pot and canned goods, this turkey chili recipe is perfect for meal prep. It’s a simple way to create a protein-rich meal that can be portioned out for the week ahead.
Nourishing Chicken Shawarma Bowl
These flavorful bowls combine Middle Eastern-inspired chicken with vibrant vegetables and bold herbs. They can be easily prepared in advance and enjoyed throughout the week, providing a balanced meal with ample protein and carbohydrates.
Smart Shopping Tips for Budget-Conscious Athletes
Eating well as an athlete doesn’t have to break the bank. Here are some strategies to help you shop smart and save money:
- Buy frozen vegetables and fruits to reduce waste and save money
- Purchase proteins in bulk and freeze portions for later use
- Opt for canned fish as a cost-effective source of omega-3 fatty acids
- Choose seasonal produce to get the best prices and nutritional value
- Utilize pantry staples like beans, lentils, and whole grains as budget-friendly protein sources
To further assist with budget-friendly meal planning, consider downloading a free Budget Friendly Athlete Nutrition Guide. Such resources often provide lists of low-cost, high-nutrient options for each nutrient category that athletes should prioritize, along with packaged snack suggestions and tips for saving money without wasting time.
Balancing Macronutrients on a Budget
Understanding how to balance macronutrients is crucial for athletes aiming to optimize their performance. But how can you achieve this balance while keeping costs low?
Protein is often the most expensive macronutrient, but there are ways to meet your needs without overspending. Eggs, canned fish, legumes, and tofu are all cost-effective protein sources. For carbohydrates, focus on whole grains like brown rice, oats, and quinoa, which are not only affordable but also provide essential fiber and micronutrients.
Healthy fats can be incorporated through budget-friendly options like peanut butter, canned sardines, and frozen avocado. By combining these affordable ingredients, athletes can create meals that meet their macronutrient needs without straining their wallets.
Maximizing Nutrient Density in Budget Meals
When working with a limited budget, it’s essential to focus on foods that offer the most nutritional bang for your buck. How can athletes ensure they’re getting all the necessary vitamins and minerals while keeping costs down?
One strategy is to incorporate a variety of colorful fruits and vegetables into your meals. Frozen options are often just as nutritious as fresh and can be more economical. Dark leafy greens like spinach and kale are particularly nutrient-dense and can be added to smoothies, egg dishes, or sautéed as a side.
For micronutrients that are crucial for athletic performance, such as iron and vitamin B12, consider incorporating organ meats like liver, which are often less expensive than muscle meats and incredibly nutrient-dense. Plant-based athletes can focus on fortified foods and supplements to meet these needs without breaking the bank.
Nutrient-Dense Budget Foods for Athletes
- Eggs
- Canned fish (sardines, tuna, salmon)
- Legumes (beans, lentils, chickpeas)
- Dark leafy greens
- Sweet potatoes
- Bananas
- Oats
- Greek yogurt
- Frozen berries
- Peanut butter
By focusing on these nutrient-dense, affordable foods, athletes can create meals that support their training and recovery without exceeding their budget.
Hydration Strategies for Athletes on a Budget
Proper hydration is crucial for athletic performance, but sports drinks and electrolyte supplements can be expensive. How can athletes stay adequately hydrated without spending a fortune?
Water should be the primary source of hydration for most athletes. For those engaging in intense or prolonged exercise, homemade electrolyte drinks can be a cost-effective alternative to commercial sports drinks. A simple recipe might include water, a pinch of salt, a squeeze of lemon or lime juice, and a small amount of honey or maple syrup for carbohydrates.
Additionally, consuming foods high in water content can contribute to overall hydration. Fruits like watermelon, oranges, and grapes are not only hydrating but also provide essential vitamins and minerals. These can be particularly beneficial during hot weather or intense training periods.
Budget-Friendly Hydration Tips for Athletes
- Invest in a reusable water bottle to avoid purchasing bottled water
- Make your own electrolyte drink using household ingredients
- Incorporate water-rich fruits and vegetables into your diet
- Use frozen fruit to add flavor to water without added sugars or costs
- Consider using a water tracking app to ensure adequate intake throughout the day
By implementing these strategies, athletes can maintain proper hydration without significantly impacting their budget.
Recovery Nutrition on a Budget
Recovery nutrition is a critical component of an athlete’s diet, but specialized recovery products can be expensive. How can athletes support their recovery process with budget-friendly options?
The key components of recovery nutrition are carbohydrates to replenish glycogen stores and protein to support muscle repair. Chocolate milk is often touted as an excellent recovery drink due to its optimal carbohydrate-to-protein ratio and is generally more affordable than commercial recovery shakes.
For solid food options, consider combining a lean protein source with a complex carbohydrate. For example, canned tuna on whole grain bread or Greek yogurt with fruit and granola can provide the necessary nutrients for recovery at a fraction of the cost of specialized products.
Budget-Friendly Recovery Meal Ideas
- Chocolate milk
- Peanut butter and banana sandwich on whole grain bread
- Greek yogurt parfait with frozen berries and oats
- Scrambled eggs with toast and a piece of fruit
- Homemade trail mix with nuts, dried fruit, and whole grain cereal
By focusing on whole foods and simple combinations, athletes can effectively support their recovery without relying on expensive specialized products.
In conclusion, maintaining a nutritious diet as an athlete doesn’t have to be expensive. By focusing on budget-friendly protein sources, incorporating plant-based meals, and utilizing smart shopping strategies, athletes can fuel their performance without breaking the bank. Remember to balance macronutrients, prioritize nutrient-dense foods, and don’t overlook the importance of proper hydration and recovery nutrition. With careful planning and creative meal ideas, it’s possible to achieve optimal nutrition on a budget, supporting both athletic performance and financial goals.
Budget Friendly Meals for Athletes – Kelly Jones Nutrition
With intense training, comes high energy and nutrient needs, and obviously the need for more groceries. This post covers over 30 budget friendly meals for athletes!
Criteria for inclusion in this post for meals included at least 20 grams of protein and adequate carbohydrates for energy. For snacks, at least 10 grams of protein and presence of carbohydrates were necessary. For all of the recipes use of primarily cost-effective ingredients or a cost effective version of a packaged product was necessary.
If you want to read more on protein needs for active individuals and athletes, check out this post on macronutrients and this one on maintaining muscle mass. Many vegetarian recipes are included here, as they tend to be much more cost efficient – check out this post on building muscle with plant protein.
Need more help grocery shopping and meal planning on a budget? Download my FREE Budget Friendly Athlete Nutrition Guide! It offers lists of low-cost high-nutrient options for each nutrient category that athletes should prioritize, packaged snack suggestions, tips for getting saving money without wasting time, and printable sheets for a pantry inventory and your grocery list that will help you make a meal plan for the week.
Much of this post was curated by Laura Farrell, RD, sports nutrition associate at Kelly Jones Nutrition.
Budget Friendly Breakfast for Athletes
Veggie Egg Muffins via Kelly Jones Nutrition
With frozen veggies and cost effective eggs, these veggie muffins are perfect to prep and have at any meal or snack. Pair 3 with whole grain bread and fruit for a balanced breakfast.
Shredded Sweet Potato Egg Casserole via Endurance Nutrition Expert Bucket List Tummy
Vegan Tofu Scramble via Lettuce Veg Out
Tofu is a cost effective high quality protein and can replace eggs easily with the right flavors!
Protein Packed Strawberry Banana Overnight Oats via Sports Dietitian Heather Mangieri
These oats make getting a nutrient-rich breakfast easy. They are made in advance and can be eaten hot or cold. With 10 grams of protein, they’re great as a pre-workout breakfast.
Peaches & Cream Protein Packed Cereal Bowl via Nutrition Starring You
Who said cereal can’t be high protein?
Chocolate Peanut Butter Protein Oats via Kelly Jones Nutrition
If you spend money on protein powder, it’ll stretch much further when paired with cost effective nutritious ingredients like this oatmeal bowl.
Avocado and Egg Toast via Sports Dietitian Heather Mangieri
Did you know you can freeze avocados for later? Buy the whole bag of them next time to save money, without worrying they’ll go to waste, and then mash over high protein bread with two eggs!
Budget Friendly Meals for Athletes
Chipotle Inspired Vegan Burrito Bowl via Kara Lydon Nutrition
This recipe brings together the delicious flavors of your favorite Chipotle burrito bowl at a much lower cost. Prep the ingredients ahead and put the bowl together easily several times throughout the week after training.
Skillet Beans & Greens With Sausage via Satiate Nutrition
This skillet meal pulls together a few simple and easy to cook ingredients that can be enjoyed in under 15 minutes.
Tuna Burgers With Smashed Avocado and Tomato via Better Is The New Perfect
These burgers are high in protein and rich in omega 3-fats to help support your recovery. Also, you can make a double batch and freeze the burgers for later
Nourishing Chicken Shawarma Bowl via Meals With Maggie
These nourishing chicken shawarma bowls are full of warm Middle Eastern flavors, vibrant vegetables and bold herbs. It can easily be made into meal prep for the week or made for dinner.
Easiest Broccoli Chicken Stir Fry via Colleen Christensen Nutrition
This super easy dinner comes together in 20 minutes and is made from pantry and freezer staples!
Green Bean Medley With Tuna Salad via Sarah Koszyk
This well-balanced dish includes vegetables, protein, and starches all from items in your cupboard! The perfect recipe for when you’re low on fresh ingredients.
Roasted Vegetable Polenta & White Fish via Kelly Jones Nutrition
Grab a budget friendly fish from the freezer section to save money and stock your kitchen up for later. Then pair with cost-effective 3 minute polenta, and seasonal veggies, which are always cheaper than those not in season.
Instant Pot Turkey Chili via Wholesome Start Nutrition
This simple and quick Turkey Chili recipe is made with canned goods that make meal prep a breeze!
Salmon or Tuna Burgers via Sports Dietitian Heather Mangieri
These simple salmon burgers are made with either packets of tuna or canned tuna or salmon. It couldn’t be more simple to have a budget friendly upscale burger.
Simple Shepherd’s Pie via Heather Mangieri
It doesn’t have to be St. Patrick’s Day, or costly, to enjoy this classic.
High Protein Vegan Lasagna via Kelly Jones Nutrition
This lasagna will fool dairy lovers with it’s rich vegan ricotta (made for less money than dairy ricotta) and bold flavors. With high protein ingredients it’ll satisfy active individuals while repairing muscle, too!
Vegetarian Rice & Bean Casserole via Sports Dietitian Jenna Braddock
This Vegetarian Rice & Bean Casserole can be made ahead of time and frozen for a quick dinner filled with plenty of plant protein.
High Protein Vegan Stir Fry via Kelly Jones Nutrition
This easy high protein vegan stir fry comes together with pantry and freezer ingredients in 15 minutes! Perfect for when you haven’t shopped in a while.
Sweet Potato Mac and Cheese via Endurance Nutrition Expert Bucket List Tummy
This pasta dish is a great pre-race meal. Have this the night before a run to set up your glycogen stores and muscles for prolonged activity.
Vegan Lentil Sloppy Joes via Lettuce Veg Out
These vegan lentil sloppy Joes are a quick and simple high protein meal, perfect for meal prep or batch cooking to freeze. Tasty and budget-friendly, you can’t go wrong with this classic dinner.
Italian Lupini Bean Salad via Amy Gorin Nutrition
This Lupini Bean Salad with Crushed Pistachio is a delicious high-fiber side dish with a crunchy pistachio topping. It would make a great addition to any warm meal! Or pair it with a side baked sweet potato or roasted squash for a full meal.
Budget Friendly Snacks for Athletes
Snickerdoodle Protein Bars via Kelly Jones Nutrition
If you’re a fan of protein bars, but not the price tag, make these snickerdoodle protein bars at home!
Peanut Butter Frosting Dip via Sports Dietitian Jenna Braddock
Pair this peanut butter greek yogurt dip with some fruit and you’ve got yourself a perfect post workout snack.
Strawberry Basil Protein Smoothie via The Oregon Dietitian
This light and refreshing smoothie provides the perfect combination of protein and carbs needed in your post-workout recovery snack.
Chocolate Peanut Butter Cup Energy Balls via Sarah Gold RD
Made with only 4 ingredients and filled with antioxidants, healthy fat, and energy-boosting carbohydrates, these chocolate peanut butter energy balls are perfect for a quick pre-workout snack, as an afternoon pick-me-up, or even as a post-workout recovery bite.
Cold Brew Coffee Protein Smoothie via The Oregon Dietitian
A cold and delicious way to boost energy before a morning workout!
Sweet Potato Oatmeal Bake via Endurance Nutrition Expert Bucket List Tummy
This Sweet Potato Oatmeal Bake with Blueberries is the perfect quick and nutritious breakfast option before a mid-morning workout. It’s great for your meal prep oatmeal needs.
Strawberry Banana Peanut Butter Smoothie via Leanna Ray
This creamy and delicious strawberry banana peanut butter smoothie requires just four ingredients and comes together fast for a balanced and tasty breakfast on the go.
What are your go-to budget friendly recipes for athletes?
We’d love to hear from you! What are some of your favorite recipes that don’t put your grocery bill over the edge? Share in the comments, and let us know which of these you try, too!
7 athlete breakfast recipes
– 33Fuel Natural Sports Nutrition
They say breakfast is the most important meal of the day and this is particularly true for athletes. But with so much choice, what’s best? These seven athlete breakfast recipes will give you the nutrition you need to perform and recover like a champ
On your biggest training days and races, supplement your breakfast with an Elite Pre & Post Workout Shake
Athlete breakfasts should tick a few boxes:
- Be nutrient dense
- Be specific to your training demands
- Pack as many superfoods as possible
With that in mind, here are seven pro athlete breakfast recipes.
Athlete breakfast #1: Mighty porridge
Porridge is an all-time classic for good reason, consumed by pro athletes around the world like Gwen Jorgensen, Jessie Thomas and Lucy Bartholomew. Indeed, as world renowned endurance coach Matt Fitzgerald says, “I’ve asked a lot of elite endurance athletes about their breakfast foods, particularly before races, and oatmeal comes up again and again and again.”
That’s because oats release energy gradually throughout the day so you’ll ride stable blood sugar levels with no peaks and troughs. Plus, you’ll feel fuller for longer.
There’s much heated debate (particularly in Scotland) over which type of oats are best. Personally, I avoid the milled, powder-like oats that seem to turn into wallpaper paste and instead plump for the whole rolled variety. To me, the less processing the better.
Oats – a true breakfast of champions
The topping is where you can go off-piste and add what you fancy. Here’s a few of my favourite for taste and performance:
- Nuts – almonds, walnuts and hazelnuts all work a treat adding healthy fats to the meal
- Seeds – sprinkle flaxseeds, chia seeds or pumpkin seeds for more protein and good fat
- Coconut – increase sweetness while regulating blood sugar
- Berries – blueberries, strawberries, raspberries, goji and acai berries will all supercharge your porridge and reduce inflammation
- Cinnamon – strengthen your immune system and regulate blood sugar
Here’s how to make it:
- Add 50-75g oats to water or milk in a saucepan and bring to a simmer
- Cook for 5 minutes
- Mix in the nuts, seeds and fruit
- Cook for a further 5 minutes
- Serve and sprinkle with further tasty toppings
Athlete breakfast #2: Poached eggs with avocado on sourdough
Eggs are full of protein (6g per egg), healthy fat and good cholesterol. Combined with the mighty avocado and crunchy sourdough, this is a great recovery breakfast the morning after a hard training session.
Sourdough is a good choice because it’s high in probiotics and the fermentation process it goes through boosts its nutritional profile compared to other bread. This process also reduces the phytate content within the bread which results in an increase in mineral absorption.
Sourdough is one of the healthiest breads due to its higher good bacteria content
It’s important to pay attention to the source of your eggs – it’s worth forking out for organic, free range eggs – to get the highest quality fat and protein. Better still, rear your own chickens…there’s nothing more satisfying than collecting your own eggs and popping them straight in the pan.
Method:
- Bring water to simmer, swirl and add the eggs
- Toast the sourdough
- Poach the eggs for 1.5 – 2.5 minutes depending how runny you like the yolk
- Dice an avocado and mash it onto the toast
- Fish the eggs from the water and voila!
Athlete breakfast #3: ‘Nuts about fruit’ power bowl
We started making this while supporting Luke Tyburski on his epic Ultimate Triathlon adventure and still eat it a few times per week. It’s quick to make, requires no cooking and is packed with nutrients.
Method:
Thoroughly mix the following together in a bowl and enjoy:
- ½ avocado diced
- One apple or pear (or both if you’re feeling wild), peeled and finely sliced
- Almonds
- Shredded coconut
- Chia and flax seeds
- Raw cacao nibs
- Cinnamon
Voila: simple but tasty and full of powerful anti-inflammatories for muscular and skeletal recovery.
Pro athlete breakfast #4: Whole-grain pancakes with almond butter
Cooked right – and with the right ingredients – pancakes can be a great start to the day
Olympic gold medallist swimmer Kerri Walsh-Jennings goes big on her morning feed. This feast is high in low GI carbs resulting in sustained energy through arduous sessions. This plate also contains a healthy dose of protein and fibre.
Ingredients:
- 2 cups wholegrain flour
- 4tsp baking powder
- 2tps ground cinnamon
- 2 large eggs
- 2.5 cups milk of your choice
Method:
- Mix all the dry ingredients in a bowl
- Add the wet ingredients and sitr until completely mixed
- Into a pan on medium heat, pour the mixture to the size of your choice! Flip once it begins to set
- Drizzle almond butter on the finished product
Athlete breakfast #5: Quinoa porridge
You can substitute the oats from #1 for quinoa for an equally powerful breakfast bowl.
Perhaps not the normal go-to, quinoa makes for a cracking porridge
Quinoa might not be at the top of your list for breakfast, but it should be. It’s protein rich, is a slow-burning carb and a great source of fibre making it superb for gut health.
Method:
- Rinse the quinoa under cold water
- Add 50-75g quinoa to soya or almond milk
- Bring to a simmer and cook for 10 – 15 minutes
- Add a smorgasbord of toppings as per #1
Athlete breakfast #6: Nut butter banana shake
This one ticks all the macronutrient with an extra dose of protein due to the scoop of Premium Protein. With natural anti-inflammatories, this shake is great after a big training session or as a quick on-the-go breakfast.
Into a blender, add:
- 500ml almond or soya milk
- 50g oats
- 1 x peeled banana
- A tablespoon nut butter
- A drizzle of honey
- Pinch of cinnamon
- Scoop of Premium Protein
- Handful of ice
Blitz it and you’re good to go.
Turbocharge your breakfast nutrient content with just one spoonful of Ultimate Daily Greens
Athlete breakfast #7: Bircher muesli with apple and banana
The process of soaking oats and seeds overnight results in a lovely creamy texture which is also easier to digest. I love this before a long Saturday ride when I want to get out early and need plenty of slow-release energy.
- Add 50g oats, seeds and nuts of your choice to a bowl
- Grate an apple and throw this in too
- Stir in a dollop of Greek yogurt and then add your choice of milk
- Leave in the fridge overnight
- Top with cinnamon and a sliced banana
More performance boosting content
From the Vlog – Conquer fear with ultrarunner Kerry Sutton
From the Podcast – Powerful nutrition habits that last
From the Blog
Avoid these 10 endurance training mistakes
Plant based diet for athletes
15 fascinating food facts
9 heat training tips
Best snacks for endurance
Homemade Sports Nutrition – Recipes for DIY Drinks, Gels and Chews
When you exercise for long periods of time or workout vigorously in the heat, you need to replace electrolytes and glycogen lost through sweat. Whether you are training for an endurance event or simply enjoy taking your workout outdoors, it’s important to properly fuel your body. Some commercial sports nutrition brands are expensive and others have ingredients you may prefer not to put into your body. What’s the solution? Try making your own sports nutrition recipes – it’s less expensive, you control the ingredients, and you add the flavorings you enjoy best.
Here are some easy DIY Sports Drinks, Gels and Chews recipes to make at home:
Chia Fresca / Iskiate – A Natural Chia Seed Energy Drink
Get the recipe from Hurry Up The Food.
Tart Cherry Gummy Candy
Get the recipe from Margeaux Vittoria.
Watermelon Workout Drink
Get the recipe from Run Eat Repeat.
Homemade Energy Gel “Sweet Potato Casserole”
Get the recipe from Real Food for Fuel.
Homemade Electrolyte Drink – A Healthy Gatorade Alternative with Four Tasty Flavors
Get the recipe from The Hippy Homemaker.
Strawberry Beet Blast Recipe
Get the recipe from Karen Wojciechowski.
Homemade Mocha Energy Gel Recipe
Get the recipe from Life to the Full.
Homemade Watermelon Running Chews for Fuel
Get the recipe from Fit Disney Mom.
Homemade Electrolyte Ice (to replace sports drinks!)
Get the recipe from Frugal Nutrition.
Make Your Own Energy Gel: Red Tart Cherry & Chia Seed
Get the recipe from i.run.on.nutrition.
DIY All Natural “Gatorade” Electrolyte Sports Drink
Get the recipe from Little Miss Dexterous.
PIN IT FOR LATER:
Do you have a go-to DIY sports nutrition recipe? Tweet it to us at @eatsmartscales and we’ll add it to the list.
51 Healthy Recipes for Athletes (The Ultimate Guide to Pre & Post Workout Meals)
If you’re looking for healthy snacks for athletes, athlete nutrition recipes, or ideas for meals for athletes, this post is for you! I’ve compiled a list of breakfasts for athletes and healthy meals and snacks for athletes in this all-encompassing roundup.
For all of my athletes out there, do you feel like you struggle with your eating?
It can be difficult to find healthy recipes for athletes that fall into each lifestyle, especially when we’re busy. I do recommend healthy meal delivery for athletes for super busy times, but it’s also helpful to have some staple recipes to make on your own.
But, have no fear! I have written this post with you in mind.
I have vetted 51 recipes of healthy meals for athletes out to be some of the best recipes for athletes in training, in terms of time, convenience and nutrients.
This roundup post is seriously a goldmine.
We’ve got vegetarian and vegan athlete meal plan ideas, gluten-free options, and easy to make meals that include simple ingredient lists.
In terms of necessary equipment, if you don’t yet have an instant pot, get yourself one!
It’s a huge helper for healthy meal prep for athletes and making life easier.
There are ideas for breakfasts for athletes as well as healthy breakfasts for teenage athletes. Athlete nutrition recipes don’t have to be so hard!
Don’t get stuck in the sports nutrition myth mindset, thinking that you don’t have to eat a lot for your performance to be affected.
Healthy Recipes for Athletes and Healthy Meal Prep for Athletes
If you’re looking for meal prep ideas for athletes, you’ve come to the right spot.
Many of these meal prep recipes for athletes can be made ahead of time!
I have also included plenty of healthy snacks for athletes on the go, healthy breakfast options, and pre and post workouts meals that are ideal for an athlete’s nutritional needs.
These meal ideas can even be perfect for the mother runner and running after pregnancy, and quick pick-me-up;s after a workout session!
These meals are easy and fit perfectly into meal prep tips for athletes.
Vegetarian Recipes for Athletes
First on the list are some entrees that are perfect ideas for lunch and dinner for vegetarian athletes and that can even fit a vegan athlete diet.
No matter what athlete diet plan you follow, you’ll find tons of resources and ideas here.
Most of these recipes can be made in under an hour with minimal cleanup and are great if you need some meal prep snacks and ideas for the rest of the week.
This Beetroot Salad from Delicious RD has created is super easy to make! Plus, it is packed full of nutrients and antioxidants, making it perfect for a vegetarian diet for athletes.
Add more nuts, beans, lentils and/or grains for more protein.
Beets are one of the top foods for endurance athletes because they can help with blood flow to the muscles.
Endurance food is a necessity!
Another great option for vegetarian athletes is this Veggie Pasta Bake.
It’s packed full of veggies and you can even customize it if you wanted to add meat.
Want more carb and endurance power?
This kale and sweet potato mac and cheese will fuel you pre run, and it’s also one of the best healthy dinner ideas for teenage athletes.
Seafood Recipes for Athletes
Looking for fish and seafood healthy entrees for athletes? Look no further!
Seafood provides essential anti-inflammatory omega 3 fatty acids, which can help with recovery (Source).
Turmeric Zucchini Salmon Patties are one of my favorite quick weeknight recipes. They are high in protein and ready in 20 minutes.
These patties are great for weeknights when you are running low on time but still want something healthy.
You can also top your patty with some zoodles and add a bun if you would like it more sandwich style.
The Toasty Kitchen put a spin on traditional tuna salad with this refreshing Sweet Pea and Dill Tuna Salad that would make for an amazing lunch or a great healthy summer dinner.
It’s ready in 10 minutes and FULL of protein.
Sheet pan seafood recipes are also totally easy.
Check out these sheet pan recipes:
Healthy Dinner Meal Prep Recipes for Athletes (With Meat)
I know dinner is what we typically struggle with the most since we either get home starving from a workout, or get home from picking the kids up. Things are hectic!
These healthy dinner ideas for athletes will help.
Low Carb with Jennifer just made meal prepping easier with One Pan Chicken and Veggies. Perfect when planning the next 5 days of healthy lunches or feeding a crowd at dinner.
Looking for a gluten free burger option? My delicious Sweet Potato Turkey Burgers should meet all of your needs!
Not only are they full of protein and antioxidants, but a great replacement for the standard beef burger and the sweet potatoes offer some antioxidant power.
When you want something hands off for the cooler weather this fall, try this Pumpkin Chicken Crockpot Chili.
It’s hearty, healthy, and made in a crock pot—so that means less work prepping and minimal cleanup!
And we’ll usually add instant pot rice.
Healthy Snacks For Athletes Recipes
Everyone needs a pick me up through the day, but it can hard to find healthy snacks without hidden ingredients.
Be sure you try some of these amazing recipes, even your family will love them.
Plus, your kids may not even realize they are healthy!
Muffins
If you are a muffin person, try some Oatmeal Raisin Protein Muffins. They are gluten free and naturally sweetened with dates.
These gluten free Almond Flour Banana Muffins are perfect for on the go and your little ones, and one of my favorite meal prep snacks ever.
If you have more of a sweet tooth but still want some fruits and veggies, these Chocolate Chickpea Banana Muffins are perfect for you!
If you’re looking for a grain free muffin recipe, strawberry chickpea muffins are a delicious way to up your protein intake. Just substitute a flax egg to meet a vegan athlete diet.
Pumpkin is a great source of Vitamins A and C, which both help with immunity, so can be a great meal prep idea for athletes year round.
These pumpkin zucchini muffins are naturally sweet and topped with peanut butter offer an easy pre or post workout snack.
Don’t look beyond baby muffins or toddler muffins either – lots of hidden veggies, goodness and nutrition in there!
Granola Bars and Protein Bars
Happy Kitchen’s Healthy Chewy Granola Bars are also a no bake recipe full of ingredients that can be adjusted to all your favorite seeds, grains, and fruits.
It’s not always easy to find vegan snacks for athletes with protein, but here are some Nut free Protein Bars that are budget-friendly and vegan.
Food Meanderings’ Healthy Vegan Fruit and Oat Bars can be frozen and made ahead time.
Not to mention these are dairy, nut, gluten, and refined sugar free!
Energy Bites
Energy bites are great recipes for athletes because they are portable meal prep snacks and chock full of nutrients. They can usually be made very quickly and without any baking at all.
Running low on time? Nourish Nutrition has these amazing Healthy Energy Bites that only take 10 minutes to make!
Just make a bunch at once to keep on hand for the week, or even to freeze and make for good pre workout food.
Looking for something that you don’t have to bake?
These Blueberry Almond Energy Snacks from The Seasoned Mom are exactly what you need.
They are healthy, ready in 10 minutes, and uses only 5 ingredients!
Try these No Bake Peanut Butter Coconut Balls from Greedy Gourmet.
These are great to make in batches to reduce your meal prep for the week. You could also add some dark chocolate in as well for an extra flavor (and antioxidants).
One of my favorites are these Healthy Trail Mix Protein Bites from The Endless Meal.
Homemade Trail mix is perfect as an on-the-go snack and for kids, these are pretty much mess-free.
Katalyst Health is throwing it back to childhood with these delicious PB & J Energy Bites.
She uses a plant-based protein which makes this healthy choice vegan. They are also no bake and gluten free.
These Oatmeal Peanut Butter Balls from Veggie Inspired are a powerhouse for nutrition.
Other Snack Ideas and Athlete Nutrition Recipes
Here is a perfect meal prep friendly snack, Almond Butter Stuffed Dates, from Choosing Chia.
These dates will satisfy your hunger fast (thanks to all that healthy fat) and are refined sugar free!
These are also a great pre-run snack (perhaps take it easy on the almond butter).
Looking for something crunchy and healthy?
These easy Baked Plantain Chips from Wicked Spatula are Whole 30 super easy to make and gluten free!
Would you rather have a smoothie for a healthy snack? Great!
Here is an Orange Smoothie from Marathons and Motivation that is full of protein and is inflammation fighting.
Healthy Breakfasts for Athletes and Healthy Lunches for Teenage Athletes
They say that breakfast is the most important meal of the day, and breakfasts for athletes are extra important.
We certainly can’t undermine starting our day off on the right foot and athlete meal prep recipes should often revolve around breakfast to fuel morning workouts.
Here are some healthy options that will leave you full, satisfied, and ready to take on the day!
These work great as healthy lunches for teenage athletes as well, to take and bring to school or eat when they get home.
Try these delicious Granola Cups with Beet Rose Cardamom Yogurt from Seasons Healing.
Pack a few or pair with a hard boiled egg or extra yogurt for additional protein.
Get moving with this Shredded Sweet Potato Veggie Casserole or Vegan Sweet Potato Kale Hash.
Both are filled with protein, carbohydrates, and antioxidants, so the gang’s all here!
Your mouth will water over this Skillet Breakfast Scramble. This one skillet meal idea is gluten free and meal prep friendly.
Another great savory to-go option are these Breakfast Egg Muffins from Hungry Healthy Happy.
Sweet Breakfast Options
Prefer something sweet to savory after a workout? These are some more ideas for meals for athletes.
You have to try these Oatmeal Buttermilk Pancakes from Erica’s Recipes. Not only a great option as breakfasts for athletes, but kids will love them too.
Try this easy Chocolate Protein Oats with Banana and Cinnamon dish from Seasons Healing.
This breakfast is all kinds of flavorful and full of recovery protein.
Love oatmeal but feel stuck with the same old? Spice your morning up with Sweet Potato Blueberry Baked Oatmeal.
It’s ready in only 30 minutes and is a crowd pleaser.
Spoonful of Flavor is kicking it up with Trail Mix Breakfast Bars.
Perfect for on the go or if you have a busy morning planned. They are healthy, easy to make, and gluten free.
Or, maybe you’re looking for a bread-less breakfast option or something that appeals to a vegan athlete diet?
Sweet Potato Toasts from Claudia Canu may be the perfect match.
You can top your toasts with banana, nut butter, avocado, or (faux) cheese; you decide!
Healthy Pre-Workout Food for Athletes
Need some pre-workout power? You’ll be surprised at the deliciousness found in these healthy pre-workout recipes.
What you choose may depend on the length and intensity of your workout, so we have options for everything!
Most of these are great as snacks for athletes on the go, and have minimal prep and cooking time.
Did you ever think gummy bears would make it on this list?
Snacking in Sneakers has created these awesome Watermelon Protein Gummies, that you can make with only 4 ingredients!
Need something on your way out the door? Try my favorite Cherry Chocolate Chip Baked Oatmeal Cups.
If you need some extra protein, grab a hard-boiled egg or some yogurt to pair with the muffins, or even try homemade protein granola.
The Foodie Dietitian has cooked up some Almond Butter and Jelly Energy Bites that are great for a pre-workout choice. They are full of energy and may take you back to your childhood days!
Or, try Chocolate Hemp Seed Energy Bites as your next pre-workout snack from The Pretty Bee.
These energy boosters are no bake, vegan, and nut free.
The Belly Rules the Mind’s Apricot Energy Bites are ONLY 3 ingredients, great healthy snacks for athletes ready quick!
These bites are ready in 10 minutes, vegan, paleo friendly, and gluten-free.
Sweet potatoes can be an athlete’s best friend and one of the best endurance foods.
With that being said, try these Sweet Potato Coconut Ginger Energy Bites.
The ginger can help with workout soreness and inflammation. These energy bites are done in only 40 minutes and last up to a week in the fridge!
Healthy Post Workout Food for Athletes
So, you just finished a workout and are absolutely starving! It’s important to refuel with a combination of carbohydrates and protein.
Below are some great options whether you need healthy snacks for athletes or easy meal ideas.
Smoothies
Smoothies can be among the best pre workout food and can also be ideal as a post workout snack because they don’t require a lot of prep and are easy to drink on the go.
Plus, post workout smoothies are filled with nutrients that you need to replenish but aren’t heavy enough to spoil your next meal.
Take a load off after your workout and enjoy this Chocolate Cherry Recovery Smoothie from Snacking in Sneakers.
Super yummy and among the best smoothies for inflammation.
After a long workout, try cooling down with this delicious Tropical Creamsicle Post Workout Smoothie.
This is among the best breakfast smoothies for athletes because it offers a full balance of carbs, protein, and electrolytes.
This smoothie can be dairy free as well.
If you love cherries here is another post workout smoothie you will love.
The Chocolate and Tart Cherry Recovery Smoothie from Veg Girl RD is slightly different because sour cherries are used versus the traditional maraschino.
Looking for a vegan smoothie? The Post Workout Carrot Smoothie from Simple Scrumptious Cooking fits the bill.
If you prefer sweeter smoothies, you can add in additional fruit, agave/maple syrup, or coconut water.
Fruity Post Workout Smoothies
This Healthy Kitchen has come up with a delectable Strawberry Pineapple Smoothie.
You can use fresh or frozen fruit, and while it sounds extra refreshing, this smoothie has boasts 8 grams protein.
This Banana Date Protein Shake from Whitney Bond is vegan and gluten free. Not to mention that this shake offers 50% of your daily goal in protein.
Perfect as a protein snack for athletes or those who struggle eating enough protein to support activity.
Here’s a vegan Pineapple Smoothie from Veggie Inspired, and this smoothie is packed with electrolytes and perfect for recovery!
This Dark Chocolate Raspberry Vegan Protein Shake from Occasionally Eggs is almost too pretty to eat, but a great choice for a vegan athlete diet.
If you want to pair something “chewable” along with your smoothie, Natalie’s Health has created these no-bake Chocolate Peanut Butter Banana Oatmeal Bars.
They are perfect after a workout.
Great for on-the-go and you can make them in batches for easy meal prep.
Pair them with some yogurt or a hard-boiled egg for maximum recovery benefit.
As you can see, there are endless options for healthy recipes for athletes, and some for every dietary preference.
Do you have any favorite pre or post workout foods?
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Plant Based Diet designed specifically for Athletes, Then Keep Reading…
It is a broadly acknowledged rule, even among the individuals who grasp the standard Western-style diet, that eating natural, natural nourishments is as a rule more advantageous than eating a profoundly prepared meat-based diet. What isn’t commonly known is the specific effect that eating a diet comprising principally of natural, plant put together nourishments can have concerning the exhibition of the perseverance competitor.
Addition the Plant-based preferred position! Veggie lover supper plans have been utilized effectively in everything from working out to perseverance sports. Consistently an ever-increasing number of competitors—even the individuals who are not full-time veggie lovers—fuse a plant-based diet when preparing or recouping from rivalry.
Depending on the ongoing proof-based research, Plant-based Sports Nutrition subtleties execution and medical advantages, including improved muscle recuperation and ideal bone wellbeing. With custom-fitted feast plans and preparing systems, you will figure out how to settle on savvy dietary choices and to appropriately fuel your body all through your preparation routine.
This total asset simplifies the way toward deciding your vitality, protein, nutrient, and mineral needs and observing starch and fat admission. You’ll figure out how to streamline a veggie-lover diet for top execution overall games.
Regardless of whether you are a committed veggie-lover hoping to change up your diet or a competitor looking for an aggressive edge, Plant-based Sports Nutrition will assist you with improving your wellbeing and execution!
Athletic execution is to a great extent subject to how well the body can oversee, store and procedure vitality. Eating a diet of natural, natural nourishment empowers the human body to deliver an abundance of life while simultaneously refuting the potential for any hurtful fixings. That perfect vitality expands continuance levels, by and immense stamina and ideal wellness of the human body. That’s what this book is all about!
You will learn:
- How to switch to a new plant based diet
- Suggestions for every meal of the day
- Why a Plant Based diet high in proteins is the best solution for athletes
- How to set up a meal plan to increase energy during trainings
- Why Plants are the best food for developing a healthy body
- Recipes for every meal and break
- And much more
Even if you are a complete beginner, you will get all the tools to get started with this healthy diet!
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38 Balanced meal ideas for athletes
A ‘balanced’ meal for an athlete is hugely important for both optimal health and performance, so it’s a good idea to know what types of foods to prepare that will give you what’s required. Below you’ll find a number of excellent ideas for balanced meals across breakfast, lunch & dinner.
Balanced meals provide athletes with:
- Carbohydrates for energy to help prepare and recover from training
- Protein to help muscles repair and recover
- Fats for long-term energy, joint lubrication, vitamin absorption and hormone production
- Vitamins and minerals to stay healthy and well
Some athletes find themselves stuck eating the same food combinations because they know it’s nutritious and balanced, however then get bored of the lack variety in their diet.
So if you find yourself wondering what else you can eat, build your meals by including a food from each of these four key groups:
- Lean protein +
- High-fibre carbohydrates +
- Micronutrients/vegetables +
- Small amounts of fats
Below are some examples of how to mix and match different combinations of carbs, proteins, vegetables and fats to increase your variety of balanced meals.
Note that portion size and ratios of each group will vary depending on body size, goals and activity level.
Breakfast Ideas
Breakfast is an important meal and it’s good to understand why athletes should eat breakfast.
- Wholegrain/high fibre cereal + cows milk or protein-enriched and calcium-fortified milk alternative. Here’s some information to help decide which milk is best for you
- Wholegrain/sourdough toast + tomato + cheese – sliced, cottage or ricotta
- Fruit toast + ricotta or Greek yoghurt
- Wholegrain/sourdough toast + shaved ham + tomato + mushrooms + avocado
- Eggs (poached/scrambled/boiled) + spinach + avocado + wholegrain/sourdough toast
- Porridge + milk or Greek yoghurt + crushed nuts/seeds/natural peanut butter + banana
- Bircher muesli + Greek yoghurt + berries
- French toast + avocado + vegetable sides
- Smoothie with fresh fruit + Greek yoghurt or Musashi protein powder + mall handful of nuts or seeds + spinach/kale (or any other veg). Learn how to build a nutritious smoothie with different combinations
- Wholegrain/sourdough toast + baked beans and sliced cheese
- Omelette with spinach, mushrooms and tomato + wholegrain/sourdough toast
- Wholegrain/sourdough toast + natural peanut butter or vegemite + a tub of Greek yoghurt or Musashi protein shake
- Green vegetable bowl with roasted sweet potato + sautéed kale + poached eggs + flaked almonds
Lunch Ideas
- Sandwiches on wholegrain/sourdough bread + lean meat + salad + avocado (mix and match for endless combinations –
- Wrap + lean meat or cheese + salad or leftover cooked vegetables (who says you can’t put broccoli in a wrap)
- Garden salad + roast vegetables + mixed legumes + chopped almonds
- Garden salad + sweet potato + grilled chicken or tinned tuna or tofu + drizzle extra virgin olive oil. Here’s 14 delicious and nutritious salad combinations for athletes
- Pasta salads filled mostly with vegetables + chicken or tuna (avoid versions with creamy dressings)
- Sushi with grilled chicken or salmon + seaweed salad and/or edamame on the side
- Brown rice, cous cous or quinoa salad + fresh or roast vegetable + lean meat eaten cold
- Baked potato + baked beans or legumes + salad + avocado
- Vegetable soup + ham and cheese toastie on wholegrain/sourdough bread
- Wholegrain toast + hommus + avocado + cherry tomato + feta + dukkah sprinkle
Dinner Ideas
- Grilled lean meat + chargrilled vegetables or salad + baked potatoes OR crusty bread to serve
- Stir fried vegetables + chicken, beef or pork + noodles or rice
- Tomato and roasted vegetable pasta + chicken (could use leftovers or BBQ chicken)
- Tuna in extra virgin olive oil stirred through pasta + green beans or other vegetables
- Slow-cooked casseroles with potatoes and vegetables (all in one)
- Egg frittata with sliced sweet potato + zucchini, capsicum and feta cheese
- Spaghetti bolognese with a salad on the side or lots of vegetables included in the sauce (think grated carrot and zucchini, or even lentils)
- Lasagna made with cheese or ricotta and salad to serve, or include vegetables in the layers
- Potato pie with a minced beef or pork and vegetable base + extra veg to serve
- Curries made with lean meat, light coconut milk, lots of vegetables and basmati rice
- Grilled fish with baked potatoes and steamed broccoli and asparagus
- Homemade pizza using a wrap for the base + zucchini, eggplant, capsicum, tomato, spinach, mushrooms + some leftover lean meat and small amount cheese
- Homemade burger using a wholemeal bread roll + homemade rissole + salad vegetables + hommus or avocado as a sauce
- Burrito bowls with lean mince or lentil sauce + cheese + rice or corn + tomato, onion, capsicum + guacamole
- Lentil dahl with light coconut milk + snow peas, bok choy, eggplant + basmati rice or crusty breadMake extra serves of pasta, curries and casseroles and freeze for a convenient balanced meal to eat later.
Make extra serves of pasta, curries and casseroles and freeze for a convenient balanced meal to eat later, or to take as packed lunch the next day.
Find these suggestions helpful? If you did, here’s 36 snack ideas for athletes that might be useful.
Nutrition for Athletes – Super Healthy Kids
Soccer, football, and Lacrosse are in full swing right now, and one of our local football teams wanted some nutrition advice for their parents and players. The kids who are serious about sports will know that they can have the advantage if they eat right as well as train hard.
Eating for competition
Competition provides a reason for athletes to train, set and achieve goals, learn to work as a team and gives them a chance to shine. It is a time when the athlete wants to perform at their best and put in to play all the skills they have been working on over the last weeks and months.
For young athletes what they eat and drink before competition can make or break that important moment. If they are properly fueled and hydrated they will have that competitive edge. However, if they compete without their nutritional needs met and fully hydrated they will struggle to show how great they can be.
Week of competition
During the week before competition players need to eat a well balanced, nutritional diet. Continue to drink plenty of water and replenish nutrients after practice. Carbohydrates like potatoes, bread, rice and pasta will work to replenish the glycogen levels after practice.
Young athletes
Cut back on “empty calories”. Foods high in saturated fats and sugars like candy, chips, baked treats and fast food can cause sluggishness.
Day of competition
Timing is important!
Make sure you eat before you compete! Eat 2-4 hours before competition. Don’t expect your body to perform well without providing it with the nutrients and fuel it needs to do its job. Muscles rely on glycogen storage to have the energy they need to keep going. Don’t come to your game without eating a good breakfast.
Doughnut and chocolate milk on the way to the game is not a good breakfast. Prepare yourself with whole grain, lean protein and a fruit.
- Whole wheat bagel with scrambled eggs and a slice of ham, fruit, and milk
- Oatmeal, 1/2 cup of yogurt and piece of fruit
- Pancakes topped with fruit, eggs, sausage and a glass of juice
Plan to have a snack like a protein bar, granola bar or fruit prior to competition if you will be competing a couple hours after breakfast. Keep meals and snacks simple. If your competition is later in the day, eat a good meal a couple hours before your game.
- Ham or Turkey sandwich on whole wheat bread, celery sticks with peanut butter and water
- Triple Decker PB&J on multi grain bread with carrots with dip, piece of fruit and water
- Grilled Chicken wrap loaded with lettuce and veggies. Drizzle with your favorite dressing, water
If you are spending time traveling or watching other games it is easy to forget to stay hydrated and provide the nutrients you need. Plan ahead and pack food and water with you. *If you are packing food make sure to keep food at correct temperatures. Sandwiches with meat need to stay cold.
Nutritional preparation for a player that is nervous.
If your player is nervous and feels they can not eat before competition, encourage them to have something simple. For example
- a fruit smoothie (you could also add a little protein powder)
- flavored milk or instant breakfast
- oatmeal (instant with the added sugar and flavor is great )
- Yogurt
If nerves are really bad resort to bland food like plain oatmeal, cream of wheat, graham or plain crackers and a sports drink with sugar not the G2 or Lite drinks. They need the extra carbohydrate to help fuel their muscles.
Prepared by Kristi Strongo for Westlake Thunder.
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90,000 Sports nutrition – recipes with photos on wowfood.club
Recipes for athletes
Sports nutrition is the foundation of any workout.Without it, the achievement of the result that the athlete achieves is completely impossible. And speaking of sports nutrition, I do not mean all kinds of supplements and vitamin and mineral complexes. Balance and again the balance of carbohydrates, proteins, fats, water and vitamins with minerals is the basis of a healthy athlete’s diet. If the goal of training is to build muscle mass, the menu should be dominated by proteins and carbohydrates. For the sake of maintaining good physical shape, you need to pay attention to vitamins and minerals.
Healthy sports nutrition.4 rules.
- Diet variety. Each product contains useful and nutritious substances in one or another quantity. By diversifying the menu, you can get the maximum set necessary for the body on the way to maintain or acquire a better shape. For example, fruits and vegetables contain an abundance of vitamins and carbohydrates, but they do not contain protein. And let’s take meat, which actually consists of protein, but there is no vitamin C or carbohydrates.
- Regular meals. A reserve of energy is required for active training. It will be strange to fall asleep in the middle of a set of exercises. Skip breakfast or lunch and you will be left without strength and energy, which will definitely negatively affect not only the quality of training, but also the health of the whole organism.
- Calories are the source of energy. Get enough calories from food. They are the source of energy, it is they who saturate the body during training. Replenish your reserve of strength and energy.
- Drink plenty of water. Do not expect thirst, drink water to restore the body’s water balance. Athletes need more water than ordinary people. Drink a glass of water before class, during class. After a workout, a glass of juice will replenish not only the fluid in the body, but also the glucose level.
What to eat before and after exercise.
We are what we eat. It is not surprising that the quality and correctness of sports nutrition affects the state of the body before and after sports and the result of the training itself.
Before exercising, you need to avoid low sugar levels in your body, just nourish your muscles and recharge your batteries. Complex carbohydrates are perfect for these purposes; they provide your body with energy for a long time. Source of complex carbohydrates: pasta, baked potatoes, rice, fresh fruit. It is better to refrain from high-fiber foods (cabbage, beans), sugar and sweets (soda, candy), fatty foods (fast food, eggs, meat, cheese).
After sports, even if you do not feel hungry in half an hour, it is advisable to have a snack with carbohydrates (yogurt, sandwich).And a couple of hours after class, you need to eat a full meal in order to restore glycogen stores in the muscles. Include carbohydrates and proteins in your sports menu.
The best step-by-step recipes for sports nutrition with photos on the pages of Woowfood.club for athletes and people who want to keep track of their fitness. Join the community. We are waiting for your recipes and opinions.
90,000 Sports nutrition and recipes for athletes
It doesn’t matter what fitness training is for you – to lose weight or gain muscle mass, to develop strength qualities or increase endurance.It is important to understand that poor nutrition can easily negate all of your gym efforts. Therefore, if for some reason you cannot constantly prepare food with a high content of elements necessary for an athlete, sports nutrition will come to the rescue.
Main types of sports nutrition
Protein is a protein, one of the main elements of human nutrition. Without adequate protein intake, muscle growth will be impossible.
Gainer is a mixture of proteins and carbohydrates.Used by athletes to gain weight. Not recommended for weight loss and overweight people.
Carnitine is an amino acid that helps burn fat by converting it into energy. Also, carnitine helps to keep protein in the body.
Glutamine – essential amino acids that help fight fatigue and increase brain performance.
BCAA – Amino acids that help maintain muscle mass during fat burning workouts.
Creatine is a sports supplement that is taken by athletes of all sports for longer and more intense training.
When used correctly, sports nutrition is absolutely harmless and safe. But remember that no amount of supplements can replace a healthy and regular diet.
Recipes for athletes
Here are some delicious recipes to help you achieve the best results in your workouts.
Protein shake
You already know that muscle growth is impossible without protein, so we offer you a recipe for a simple and tasty protein shake that you can easily prepare at home.
Ingredients:
- Cottage cheese – 300 gr.
- Soy milk – 300 ml.
- Cocoa – 2-3 tablespoons
- Walnut – 10 pcs.
- Coconut flakes – on the tip of the knife
This simple cocktail contains 65 gr.squirrel, 35 gr. fat and 21 gr. carbohydrates. To make a cocktail, simply add all the ingredients to a blender and mix thoroughly.
Protein-carbohydrate cocktail (gainer)
A very simple weight gainer recipe that contains readily available ingredients.
Ingredients:
- Oatmeal – 100 gr.
- Cottage cheese – 200 gr.
- Apple – 2 pcs.
This cocktail contains 45 gr.squirrel, 5 gr. fat and 110 gr. carbohydrates. Pour the oatmeal with water for 10 minutes and remove the core from the apples, then put all the ingredients in a blender and chop until smooth.
Protein Pancakes
Delicious protein pancakes that are made without flour and contain a minimum amount of carbohydrates.
Ingredients:
- Low-fat cottage cheese – 200 gr.
- Egg – 2 pcs.
- Oat bran – 50 gr.
- Salt and baking powder
Put the cottage cheese into a bowl, break two eggs, add a little salt, a pinch of baking powder and mix everything well with a spoon. It remains for us to add the oat bran to the dough and mix everything well again.
We heat up the frying pan and begin to fry our pancakes for a few minutes on each side, until golden brown. It takes about 2-2.5 minutes for the pancakes to be fried on one side.
In total, we got about 40 grams.squirrel, 5 gr. fat and 15 gr. carbohydrates. Bon Appetit.
We are grateful to the experts of the JustSport.info fitness portal for the information provided.
Dishes for athletes every day
Everyone knows that athletes are ordinary people who, like everyone else, eat, drink, sleep and even go to work. But such sports lovers still have differences in their way of life: they need to follow the regime, exercise regularly and adhere to certain dietary rules.But how different are meals for athletes every day?
Fundamentals of Sports Nutrition
Indeed, you rarely meet an athlete who regularly eats pasta, potatoes, confectionery (except for bodybuilders when gaining weight, and they generally avoid such food). For the most part, athletes need to monitor their diet.
By the way, some people far from sports are sure that all athletes are on a diet and suffer from hunger all the time.In fact, this is not the case. People who go in for sports, especially professionally, need to provide their body with a sufficient amount of energy, proteins and do not forget about the rate of fats. Therefore, meals for athletes every day are very nutritious and they definitely do not go hungry. The ratio of protein, fat and carbohydrates is 30, 20 and 50 percent, respectively. In addition, vitamins, minerals, trace elements and dietary fiber should be present in these dishes. Such a balanced diet provides the body with energy, building materials for building and repairing muscles, substances to support hormonal and neurological processes.In addition, food for the athlete must be free of potentially harmful and toxic substances. It is quite natural that the organization of such a meal requires some culinary skills and a considerable investment of time. Is it possible for athletes to make this process a little easier?
How to save time on food?
Of course, the use of various wonders of kitchen technology can significantly reduce the time in the kitchen – combines grind and replace everything that is needed, microwave ovens and multicooker will save time and effort spent on cooking.But is there a way to avoid the hassle of cooking altogether? Of course, you can hire a cook who can come and prepare various dishes every couple of days, but there is no guarantee that they will take into account the peculiarities of sports nutrition. In addition, you will also have to buy products yourself or pay extra for this service. Therefore, the services of sports chefs are highly valued. But in recent years, the sports nutrition delivery service has actively developed. In such companies, menus, as a rule, are drawn up with the participation of specialists and take into account the basic requirements for sports and healthy nutrition.
One of the remarkable representatives of this segment of public catering is the GrowFood company. They deliver healthy food throughout Moscow and St. Petersburg. Their menu includes meals for athletes for every day restaurant level. The best fitness trainers of St. Petersburg and professional chefs took part in the development of the daily diet. Two or three times a week, the athlete will receive already prepared, weighed, counted portions in a convenient package, which can be taken with you anywhere, easy to warm up and pleasant to eat.To order, just go to the service website or contact the operators by phone and choose the menu that suits your calorie intake. The rest will be done by a highly professional team of chefs. This is the easiest but surest way to get tasty, high-quality and healthy sports nutrition.
90,000 7 recipes for those who are always on the move. Culinary articles and life hacks
Sports and nutrition always go hand in hand. However, the daily diet in this case has nuances.The focus is on foods that provide the body with energy and valuable nutrients, thereby helping to improve training results. We will discuss what dishes to include in the sports menu with the National brand.
Dynamic salad
Rice mix “Phoenix” “National” is an indispensable product for sports nutrition. It is a mixture of brown and red rice with preserved bran casings. It is in them that the bulk of fiber, vitamins, minerals and calcium is concentrated.And rare red rice is a powerful antioxidant. This cocktail is a gift for those who exercise regularly. Boil 200 g of rice until al dente. Cut ripe avocado and radish into slices, add salad mix and halves of a boiled egg. Mix separately 1 tbsp. l. linseed oil, 1 tsp. balsamic, lemon juice and mustard seeds. Dressing the salad with sauce and adding fresh berries – a light yet nutritious fitness salad is ready!
Energy pate
White beans “National” – a vegetable analogue of meat.It is also a rich source of fiber with a combination of vitamins, micro- and macronutrients. Thus, the combination of calcium and magnesium has a beneficial effect on muscles and bones. Delicate bean pate is exactly what we need. Boil 200 g of beans in salted water. At this time, we ourselves are making frying from an onion and 2 cloves of garlic. Pour in the finished beans, season with 2 tbsp. l. soy sauce, salt and pepper. After adding 100 g of tofu cheese, beat all the ingredients in mashed potatoes and dilute to the desired thickness with bean broth.Lubricate the bread with this pate, sprinkle with chopped parsley – here’s a hearty and healthy snack for you.
Cutlet for an athlete
Buckwheat “National” – groats number one for those who are friendly with sports. Buckwheat has undergone special processing, calibration and purification. As a result, the appearance of the product improves, its nutritional value increases, and the cooking time is significantly reduced. Cook until half cooked 200 g of buckwheat in salted water. Brown the chopped onion with 2 cloves of garlic and a celery stalk in a frying pan with vegetable oil.Pour 80 g of champignons in slices and fry until golden brown. We pass the cooled frying through a meat grinder with buckwheat, break the egg, salt and pepper to taste, knead the thick minced meat. Sculpt small cutlets, roll in ground breadcrumbs and bake in the oven at 180 ° C for 25 minutes. Serve them with tomato sauce or sour cream of your choice.
Sports tandem
Quinoa “National” is a godsend for athletes. White quinoa “National” brought from Peru. This unique cereal tastes like unprocessed rice and is well suited as a side dish and for cooking cereals.Quinoa contains amino acids and a large amount of proteins. And also this groats are harmoniously combined with another “sports” product – turkey fillet. Pour 100 g of quinoa with 200 ml of water and cook until the liquid is absorbed. The seeds should remain harsh on the inside. Fry 300 g of turkey fillets in a grill pan, cut into strips. Add chopped zucchini and cherry tomatoes, salt and pepper. Place the quinoa in a skillet and cover for 5 minutes. Place the quinoa with vegetables, salad mix and pieces of turkey fillet on a serving platter.Such a dish will help you easily overcome any physical activity.
Champion’s lunch
Chickpeas are a source of protein, dietary fiber, vitamins and minerals. Chickpeas TM “National” are yellow-golden grains with a diameter of 10 mm, in finished form they have a nutty flavor. Chickpeas can be boiled, fried, stewed, added to soups, and also used as a side dish. This product is ideal for soups. We soak 250 g of chickpeas overnight, and in the morning we boil until tender. We pass through a meat grinder 500 g of chicken fillet with onion, season with salt, pepper, cumin and suneli hops, knead the minced meat.We make meatballs and put them in a saucepan with chickpeas. Next, we introduce ruddy frying of onions, carrot slices and celery. We bring the soup to readiness and add the parsley at the very end. It will help you quickly regain strength after training.
Cookies for health
Sports and sweets do not interfere with each other. If, of course, these are the right sweets from National oatmeal. They are made from high quality whole grains, preserving the maximum of vitamins and microelements. Oatmeal contains a lot of important fiber for the body and easily digestible minerals and vitamins.Soak 130 g of oatmeal in 80 ml of kefir. Wipe 150 g of low-fat cottage cheese through a sieve. Mash a large banana with a fork. Beat the raw egg white until fluffy. Combine all the ingredients in a blender bowl, add 1 tbsp. l. honey and 0.5 tsp. cinnamon, a little raisins. Beat a homogeneous dough. Sculpt round cookies and bake in the oven at 180 ° C for 20 minutes. It is quite permissible to refresh yourself with such a delicacy before the next workout.
As you can see, a sports menu for every day is simple, interesting and extremely useful.The main thing is that there are always products of the National trade mark at hand. Thanks to their high quality and valuable nutritional properties, which they are so rich in, a surge of vitality and an active mood of the body are provided.
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Sports nutrition at home.Recipes.
Many believe that sports nutrition is required only for professional bodybuilders, powerlifters and other athletes. This is not true! Most recreational athletes who are involved in strength training and muscle building also require a specially designed nutritional system.
There are many ready-made mixtures that contain the required amount of proteins, carbohydrates, trace elements and other substances. It is worth saying that many people are wary of such supplements.
Scientists have proven that there are no harmful impurities in ready-made sports nutrition, and it does not cause any harm to human health. However, if you do not trust purchased dietary supplements, you have a great alternative! We are talking about homemade sports nutrition.
Sports nutrition at home
Sports nutrition at home anyone can prepare. This does not require any special products. Everything is very simple and easy! The only thing you really need is a kitchen blender.With its help you can make nutritious and healthy protein shakes.
About the benefits of protein shakes:
- They saturate the body with a large amount of proteins and carbohydrates.
- Promotes muscle growth and athletic performance.
- You will not feel hungry, which is especially important for those who are struggling with excess weight.
- Cocktails are absorbed faster than normal food, facilitating the work of the gastrointestinal tract.
- The immune system is strengthened.
List of products you will need for making protein shakes:
- Milk, kefir or juices.
- Cottage cheese, milk powder, eggs.
- Jam, honey, sugar.
- Fruit.
- Vegetable oil (optional).
How to make your own sports nutrition cocktails? Recipes
Here are some popular recipes for making sports nutrition.
Recipe number 1.
Ingredients:
- 50-60 g milk powder
- 200 ml kefir
- 1 tablespoon of any jam or 1 fruit
- 1 teaspoon sugar
Mix everything in a blender. The total weight of the cocktail is 280 ml, the amount of proteins is 25 g.
Recipe number 2.
Ingredients:
- 200 ml orange juice
- 50 g fat-free cottage cheese
- half banana
- 25 g chocolate or cocoa
- 1 teaspoon jam
Mix everything with a blender.Total weight – 330 ml, amount of proteins – 10 g.
Recipe number 3.
Ingredients:
- 1 glass of yogurt
- 200 g boiled water
- 1 banana
- 30 g dry almonds
- 1 glass of oats (better sprouted).
This shake contains about 70 g carbohydrates, 20 g fat and 50 g protein.
These are just sample recipes and recommendations on how to make healthy sports nutrition cocktails at home. Instead of fruit, you can add cinnamon, vanilla, coconut oil – whatever glucose supplements you like.
Recommendations for the selection of sports nutrition products
- Choose only fresh sports nutrition products.
- It is better to purchase milk of medium fat content (2-2.5%).
- Use only low-fat cottage cheese.
- Do not be afraid to add various sweets in small quantities: cinnamon, berries, cocoa, grated dark chocolate. This will allow you to diversify your diet and make your cocktails tastier.
Helpful Hints:
- The cocktail should be drunk half an hour before and half an hour after training.
- If you are not able to drink a smoothie before training – eat 2 bananas.
- Drink protein drinks slowly so that they are better absorbed.
- Remember to eat right! Cocktails are just a supplement that will not replace a complete meal for you.
- It is not recommended to store the mixture for a long time.
