Fuel up: Power-Packed Meal Ideas for Athletes

July 1, 2024June 30, 2024 by amystephens

Fuel up: Power-Packed Meal Ideas for Athletes

My favorite meals for athletes! Refuel your energy with this list of delicious meals.

Sample meal ideas

Breakfast

Whole grain or sourdough toast topped with:

Cottage or ricotta cheese and sliced tomato

Mashed avocado, olive oil, salt, crushed pepper

Mashed avocado, strawberries, coconut flakes, maple syrup

Nut butter and fruit (banana and peanut butter)

Whole grain waffles with syrup and sliced fruit

Granola with milk and fruit

Greek yogurt and fruit, topped with granola

Smoothie made with ice, milk, spinach, banana, fruit, and chia seeds

Breakfast burrito – sauteed veggies, scrambled eggs, cheese

Oatmeal topped with nut butter and fruit

Overnight oats topped with fruit and cinnamon

Lunch

Quesadilla with red peppers, rice, beans and cheese

Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit

Rice bowl with chicken and vegetables

Pasta salad with tomato, basil and mozzarella

Baked potato, grilled chicken, steamed broccoli

Salad with protein (chicken/tofu) and starch (beans, quinoa or sweet potato), avocado and dressing

Pasta salad with vegetables and grilled chicken

Vegetable or chicken burrito with rice, beans, and spinach

Quinoa salad with vegetables, slivered almonds and beans

Sushi rolls and a salad

Homemade pizza on pita or toast with sauce and mozzarella cheese

Three bean salad made with string beans, white beans and garbanzo beans

Grilled vegetable sandwich with pesto and mozzarella

Dinner

Burrito made with rice, beans, sauteed spinach, guacamole, and salsa

Pasta with mixed vegetables and turkey meatballs

Grilled chicken or salmon with quinoa and roasted vegetables

Teriyaki rice bowl with sauteed veggies and chicken, tofu or salmon

Soups – split pea, minestrone, lentil, chicken noodle

Stuffed potato with broccoli, cheese and plain yogurt

Vegetable or chicken curry over rice

Grilled fish with baked potatoes and steamed broccoli and asparagus

Homemade vegetable pizza (made with pita)

Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad

Baked tofu, soba noodles and vegetables

Chicken or shrimp kabobs with vegetables over rice

Snack ideas

Cheese and crackers

Greek yogurt with fruit

Toast with peanut butter

Vegetables and hummus

Avocado toast

Fruit smoothie

Raisin toast with ricotta

Cottage cheese with blueberries

Sliced turkey and fruit

Small handful nuts and a piece of fruit

Homemade energy bites

Dessert

Yogurt parfait, fruit, honey

Chocolate chia pudding

Dark chocolate

Yogurt with chocolate chips

Mixed berries (strawberries, blueberries, rasperries)

Refueling After a Workout When You’re Not Hungry

May 26, 2024May 11, 2024 by amystephens

Refueling After a Workout When You're Not Hungry

Why is eating after a workout important?

Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown. Nutrients consumed after a workout are important to facilitate adaptations during a training block and prevent injury. However, meeting nutritional requirements can be difficult if you’re experiencing nausea or have a decreased appetite.

Fueling after a workout is especially important if you have high energy demands such as training on consecutive days. Food will help your body recover faster in time for the next workout. Protein consumed after a workout helps damaged muscles rebuild and get stronger. In addition, food will keep up energy levels for the duration of the day so you can start your next workout feeling ready to train.

What causes a poor appetite and nausea?

Nausea or poor appetite develops as a result of stress hormones released during a training session. These hormones, cortisol and adrenaline, are necessary to produce power during a workout. While these hormones are elevated, other hormones that are responsible for hunger are suppressed. As a result, you may experience a poor appetite or even nausea after a workout. However, once exercise is completed, your hormones will reset and normal hunger cues will return eventually.

Dehydration and electrolyte imbalances can also cause a poor appetite and nausea.

How do I eat if I’m not hungry?

In the post-workout period, you may need to override your body’s natural cues so that you eat even if you don’t feel hungry. This is crucial for staying ahead in fueling your body’s recovery process.

Here are some tips if you feel nauseous:

Hydrate by sipping cold recovery beverages such as Skratch Horchata or chocolate milk that also contain essential nutrients to kickstart recovery.
Obtain electrolytes from foods or liquids to accelerate hydration.
Choose colder foods like smoothies, yogurt or cut-up fruit.
Avoid high fat foods until the nausea improves.

Here are some tips if you have a poor appetite:

Begin eating by eating bland foods like crackers and toast, and hopefully, this will signal to your brain that it’s time to eat.
Select your favorite foods that you can look forward to eating such as pancakes with syrup.
If you’re still not feeling hungry, try having smaller meals and plenty of fluids throughout the day to make sure you’re keeping up with your refueling schedule.

If nausea continues or worsens despite nutrition changes, reach out to your healthcare provider.

References

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017. 14(1). https://doi.org/10.1186/s12970-017-0189-4.

ENERGY BARS AND BITES

August 17, 2023August 11, 2023 by amystephens

ENERGY BARS and BITES

Athletes have high energy demands, and it can be difficult to meet these needs with meals alone. Energy bars and bites are a great way to offset hunger and fill in gaps between meals. Together with my intern, Sara, we created a list of energy bars and bites that we personally enjoy. These recipes can be easily prepared as a convenient way to meet nutritional needs.

Chocolate Peanut Butter Bites

Ingredients:

1 cup old-fashioned oats (use instant oats if you don’t have a blender)
2/3 cup shredded coconut (sweetened or unsweetened)
1/2 cup creamy peanut butter
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
¼ cup maple syrup
1 tablespoon chia seeds (optional)
1 teaspoon vanilla extract
2-3 Tbsp water

Directions:

Combine all ingredients (except chocolate chips) in a food processor and pulse until well-mixed. If you don’t have a food processor, use instant oats.
Add 2-3 Tbsp water to hold the mixture together.
Remove from the food processor and stir in mini chocolate chips.
Scoop mixture and roll into balls. Freeze until solid and store in the freezer or refrigerator.

Mint Chocolate Bites

Ingredients:

1 cup rolled oats
1 1/4 cups Medjool dates — softened and pitted (about 10 dates)
1/2 cup peanut butter
3 tablespoons mini chocolate chips
1 tablespoon chia seeds (optional)
1 tablespoon ground flaxseed
1/8 teaspoon salt
3 tablespoons cocoa powder
2-3 Tbsp water

Directions:

To soften dates, leave in water for 10 min or add to boiling water for 5 min.
Place the dates in the bowl of a food processor and pulse several times until the dates break into small bits and form a ball that sticks to the side of the bowl.
Add the oats, peanut butter, and salt. Pulse until the mixture is broken down and in small pieces but not completely smooth. Add the cocoa powder and pulse to combine. At this point, the dough will look like crumbs. Add 2-3 tablespoons of water until the mixture forms a paste.
Scoop some into your hand and press to roll it into a ball, it should hold together easily. If it seems too dry and isn’t holding together, add a little peanut butter; if it’s too sticky, add a few more oats. (The amount you need may vary based upon the brand of peanut butter you use and the moisture of the dates.)
Roll the dough into balls of your desired size (I did slightly over 1 inch and ended up with 14 energy balls).
Place in the freezer or refrigerator to harden.

Energy bar

Inspired by wellplated

Ingredients:

3/4 cup creamy peanut butter
1/3 cup honey
2 tablespoons coconut oil
2 cups old fashioned rolled oats
Optional – 1/2 cup vanilla protein powder about 2 scoops, depending upon your brand
3 tablespoons flaxseed meal
1/4 teaspoon ground cinnamon
1/4 teaspoon kosher salt
1/3 cup mini chocolate chips or dried cranberries

Directions:

1. Line an 8×8- or 9×9-inch baking pan with parchment paper, leaving an overhang on two sides like handles.
2. Place the peanut butter, honey, and coconut oil in a medium heatproof bowl. Set the bowl over a saucepan of water and bring the water to a simmer over medium to medium-high heat. (Do not let the water boil, and make sure the water does not touch the bottom of the mixing bowl.) Stir and heat until the mixture is smoothly combined. Remove the bowl from the saucepan and turn off the heat
3. Add the oats, protein powder, flaxseed, cinnamon, and salt to the bowl with the peanut butter mixture. Stir to combine. The mixture will seem very dry at first but will come together as you stir. It won’t be sticky but should hold together when pressed.
4. Fold in the chocolate chips or cranberries. (If the mixture is still fairly warm, pop the bowl into the refrigerator for a few minutes to let it cool. Cooling the mixture will prevent the chocolate from melting. Don’t worry if they do melt a little—the bars will still be delicious!)
5. Press evenly into the prepared pan and refrigerate for 1 hour or until firm.
6. Lift the bars from the pan using the parchment handles and transfer them to a cutting board. Slice into bars as desired and enjoy.

Pumpkin energy bites

Inspired by pinchofyum

Ingredients:

2 cups oats
1/2 cup canned pumpkin puree
1/4 cup almond butter or peanut butter
1/4 cup chia seeds
1/4 cup pumpkin seeds
1 teaspoon vanilla extract
1/2 teaspoon cinnamon (optional, see notes)
1/2 cup maple syrup or honey
generous pinch of salt
1/2 cup dark chocolate chips

Directions:

Pulse all ingredients (except chocolate chips) in a food processor until well-mixed.
Add chocolate chips and pulse a few more times until they are in small pieces.
Scoop mixture and roll into balls. Freeze until solid and store in the freezer or refrigerator.

Energy Bites By Sara Two Ways

IG @eatzbysara

Coconut Cashew Energy Bites

Ingredients:

1 cup oats
½ cup cashew butter
¼ cup honey
1 cup shredded coconut
Optional: 2 tbsp vanilla protein powder

Maple Cinnamon Energy Bites

Ingredients:

1 cup oats
½ cup almond butter
¼ cup maple syrup
2 tbsp chia seeds
*(for this recipe I recommend Justin’s Maple Almond Butter for flavor)*

Directions for both recipes:

Mix all ingredients together in a large bowl
With your hands, roll the mixture into balls (you can make them any size you like, I usually make them about 1-2 inches in diameter. This way, the recipe yields about 12-15 bites.

How To Eat If You Are Training for a Marathon

July 22, 2024July 11, 2023 by amystephens

How To Eat If You Are Training for a Marathon

The way you nourish your body is equally important as your training and strength exercises. As a sports nutritionist based in NYC, I frequently encounter questions regarding dietary recommendations for individuals preparing for a marathon. In collaboration with my intern, Sara Fischer, we have developed this guide specifically tailored to individuals participating in the NYC marathon or any fall marathon, providing valuable insights on how to fuel your body leading up to the 26.2-mile journey.

What to eat

CALORIES:

It is important for runners to eat a well rounded, nutrient rich, balanced diet. First and foremost, runners need to ensure they are eating enough calories. Because running requires a lot of energy, it is extremely important that runners are in an energy balance to prevent underfueling. Underfueling leads to serious health effects.

Energy requirements are not static throughout a marathon training block. As the training volume intensifies, higher levels of nutrients become essential. The energy demands may be less on recovery days, but it is equally important to continue fueling to restock glycogen and repair muscle tissue.

A common mistake is to underfuel on recovery days. Recovery days require an adequate amount of nutrients to help the body recover for the next workout. Energy is required for cross-training, daily activities such as attending work or class, errands, or commuting. It’s possible that you may not require as many snacks during these lower intense periods.

CARBOHYDRATES:

Runners need to focus on a carbohydrate rich diet. If you are training for a marathon, you are spending most of your time either recovering from a run, or preparing for another one. Since running requires glucose from the bloodstream, your body is in need of carbohydrates to replenish those glycogen stores after workouts. Runners should aim for 60-70% of their calories from carbohydrates.

Over time, with adequate carbohydrates, the body gradually increases the amount of glycogen that can be stored in muscles and liver. Proper fueling throughout training can increase your overall glycogen storage capacity. Glycogen is one way to help prevent “hitting the wall”. This occurs when runners have not properly trained, run too fast on race day or under fuel on race day.

In order to maximize glycogen stores, runners should aim to consume 7-10 grams of carbohydrates per kilogram of body weight, daily. The average runner should aim for 475-700 g/day. This can be met by eating carb-rich meals spread into three meals plus two-to-three snacks.

PROTEIN:

Protein is broken down into amino acids which are essential for building and repairing damaged tissue. Eating protein throughout the day is also helpful to maintain the immune system and prevent muscle breakdown. Eating too much protein can displace other important nutrients that are necessary to optimize sports performance. Aim for 1.5-1.7 grams protein/kilogram which is about 20-30 grams with meals and 10-15 grams for snacks.

HEALTHY FATS:

It is crucial that runners include healthy fats in their diet. Healthy fats are necessary to absorb fat soluble vitamins, they help to lower injury risk, and regulate energy levels. Healthy fats are a great source of omega-3’s which have been shown to reduce inflammation. In order to keep the diet balanced, aim for approximately 20-30% of calories from fats.

VITAMINS:

Runners need to make sure they are giving their bodies adequate vitamins. Vitamin D and Calcium are particularly important for bone health, specifically reducing the risk of stress fractures. Iron is important to keep you energized. Iron deficiency can lead to decreases in performance. B vitamins are essential to energy production.

How to eat around your workouts

Before a run, especially if the run is 60 minutes or longer, your body will need fuel beforehand. Your pre-run snack should be rich in carbohydrates, and eaten at least 30 mins to an hour before you head out. Avoid high fiber foods as they are difficult to digest and may lead to discomfort during the workout.

Pre-run snack examples include a banana, toast with peanut butter, homemade energy balls, dates, dried fruit, granola bar or Clif bar.

For runs lasting less than 60 minutes, fueling is optional. If you experience hunger, consuming snacks and fluids can be beneficial for sustaining energy levels.

For a run lasting longer than 90 minutes, your body might need additional carbohydrates. Your body processes approximately 60g carbs per hour of exercise, so during these longer sessions you will need to start fueling within 45 minutes, and continue to consume 30-60g carbs/hour for the duration of the run.

You can accomplish this by eating things like energy gels, easy-to-eat dried fruit, go-go squeeze applesauce, or even gummy bears. You can also put a spoonful of honey mixed with something like coconut water into your water bottle to make a carb and electrolyte rich sports drink.

After a run, your body needs to replenish its glycogen stores. Refuel after runs by eating a balanced meal or snack high in protein and carbs. It is best to eat this within 30 minutes to an hour of finishing a run, so that you can kick start the recovery process and be ready to go for your next session. Prioritize recovery food especially on tough workout days or if you are planning a double workout session.

How to hydrate

Hydration requirements are individualized. Sweat rates depend on many factors such as: genetics, gender, heat acclimation, exercise intensity, humidity, etc. A sweat test is a great way to determine individual sweat rates.
Easy runs: 1-2 hours before your run, drink 10-20oz of water. During your run, it is your choice whether you want to sip on water throughout. After your run, replenish the lost fluids with 35-70 oz of water with electrolyte. Take note of your hydration level prior to running. If you begin your workout in a dehydrated state, you will need to consume fluids regardless of the duration. Additional fluids will aid in replenishing lost fluids from previous workouts and prevent further dehydration.
Long runs/tempos: 1-2 hours before your workout, drink 10-20oz of water. During your run, drink 4-8oz of water every 20 minutes, with electrolytes. After your workout, replenish the fluids with 35-70 oz of water with electrolytes.

References

Burke L, Hawley J, Wong S & Jeukendrup A. Carbohydrates for training and competition, J Sp Sc, 2011. 29:sup1, S17-S27.

Coyle, E. F. Fluid and fuel intake during exercise. J Sp Sc 2004. 22: 39–55.

Jeukendrup, A. E. and Chambers. Oral carbohydrate sensing and exercise performance. Current Opinion in Clinical Nutrition and Metabolic Care, 2010. 13: 447–451.

Sawka MN, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007. 39(2):377-90.

Oatmeal 101: How to Level Up Your Daily Oatmeal

June 30, 2023June 27, 2023 by amystephens

Oatmeal 101: How to Level Up Your Daily Oatmeal

Oatmeal is a fantastic breakfast option for runners. Oats are a very nutritionally rich food, as they contain carbohydrates, proteins, vitamins and minerals and antioxidants. Additionally, oats are generally easy on the stomach and are filling without causing discomfort. Oats are a great pre-run option for sustained energy.

A side note from Sara (the intern): As a runner, I eat oatmeal pretty much every day. It sounds like a bland meal, but if there’s anybody who you should trust to help you jazz up your oatmeal it’s me! (I’ve posted over 37 oatmeal recipes on @eatzbysara). Here are 3 recipes you can try at home to add some more creativity to your daily oatmeal!

Optional : you can add protein powder to any of these recipes if you choose

Banana Bread Baked Oats

Have some extra time in the morning? Try baked oats. This cozy breakfast takes 30-40 mins to bake, and it comes out with a cake texture! This recipe tastes just like you are eating banana bread for breakfast.

Ingredients:

● 1⁄2 cup oats

● 1⁄2 cup milk of choice

● 1 banana

● 1 tbsp any plain yogurt

● 1⁄2 tbsp maple syrup/honey

● 1⁄2 tsp baking powder

Directions:

● Preheat oven to 400°F

● Blend all ingredients

● Bake for 22-30 mins (depending on oven)

Toppings:

● Peanut butter, granola, banana slices::

Carrot Cake Overnight Oats

For those on-the-go people – have NO time in the morning? Overnight oats are your best friend. You make them the night before, so all you have to do in the morning is grab them from the fridge and you’re all set. This recipe is a mix of the refreshing chilled oats plus the cozy irresistible carrot cake flavor.

Ingredients:

● 1⁄2 cup oats

● 1⁄2 cup milk of choice

● 1⁄2 cup grated carrots

● 2 tbsp any plain yogurt

● Dash of cinnamon, nutmeg, cloves, ginger

Directions:

● Mix all ingredients, put in a closed container

● Store in the refrigerator overnight

● The next day: Add toppings and enjoy

Toppings:

● Almond butter, pecans, raisins

Lemon Coconut Microwave Oats

Microwave oats are great for busy people who still love a warm bowl of oatmeal in the morning. This recipe combines tangy and sweet in the most delicious way.

Ingredients:

● 1⁄2 cup oats

● 1⁄2 cup milk of choice

● 1 tbsp any plain yogurt

● 1 tbsp maple syrup/honey

● 1⁄2 tbsp chia seeds

● 1⁄2 a lemon, squeezed

● 1⁄2 cup shredded coconut

Directions:

● Blend all ingredients

● Microwave for 3 mins Toppings

● Cashew butter, lemon zest, granola

Savory Overnight Oats

If savory is more your speed, don’t worry. You can still enjoy the versatility of a bowl of oats just like the rest of us. For this recipe, the toppings are the main event. Lots of room for creativity!

Ingredients:

● 1⁄2 cup oats

● 1⁄2 cup water

● 1⁄2 Tbsp hemp seeds

● Dash of salt

Directions:

● Mix all ingredients, put in a closed container

● Store in the refrigerator overnight Toppings

● Options include hard boiled or scrambled eggs, sauteed spinach, avocado, tofu, smoked salmon, hot sauce

Delicious Recovery Smoothie Ideas for Athletes

June 26, 2023May 10, 2023 by amystephens

Delicious Smoothie Ideas for Athletes

Smoothies are great for after a workout because they contain the perfect balance of protein and carbohydrates. They also have plenty of antioxidants to help with tissue repair. Smoothies are a delicious and easy way to refuel and recover after a tough workout. Packed with protein, carbs, and antioxidants, these recovery smoothie ideas are perfect for athletes looking to optimize performance and recovery.

Berry Blast Smoothie

Blend together:

1 cup of mixed berries (strawberries, blueberries, and raspberries)

1 banana (use frozen banana for creamy texture)

1 scoop of vanilla protein powder (optional)

2 tablespoons of peanut butter

1 cup of milk

handful of ice

Berries are rich in antioxidants that help reduce inflammation, while the protein powder provides essential amino acids for muscle repair and growth.

Green Monster Smoothie

Blend together:

1 cup of spinach

1 banana

1 scoop of vanilla protein powder (optional)

1 tablespoon of almond butter

1 cup of milk

handful of ice

Top with 1/2 teaspoon of chia seeds

Spinach is rich in vitamins and minerals, while the almond butter provides healthy fats that help reduce inflammation and support brain function.

Tropical Paradise Smoothie

Blend together:

1 cup of frozen pineapple chunks

1 banana

1 scoop of vanilla protein powder

1 cup of coconut water

handful of ice

Pineapple is rich in bromelain, an enzyme that helps reduce muscle soreness, while the coconut water provides essential electrolytes to support hydration and recovery.

Chocolate Peanut Butter Smoothie

Blend together:

1 cup of milk

2 tablespoons of cocoa nibs or cocoa powder

1 banana

1 tablespoon of natural peanut butter

2 tablespoons maple syrup, honey or agave

handful of ice

This smoothie is packed with protein and healthy fats, which help repair and rebuild muscles and support recovery.

Mango Vanilla Smoothie

Blend together:

1 cup Vanilla yogurt

handful of ice

½ cup fresh or frozen mango

1 banana

1 cup milk

1 teaspoon chia seeds added on top

Mango is a great source of antioxidants and potassium that is an electrolyte that helps to maintain proper hydration levels in the body.

Cherry Almond Smoothie

Blend together:

1 cup of frozen cherries

1 scoop of vanilla protein powder (optional)

1 tablespoon of almond butter

1 cup of milk

handful of ice

Cherries are rich in antioxidants that help reduce inflammation and promote recovery, while the almond butter provides healthy fats and protein for sustained energy.

Fuel Your Body: A Week of Nutritious Dinners for Athletes

June 22, 2023April 29, 2023 by amystephens

Fuel Your Body: A Week of Nutritious Dinners for Athletes

As an athlete, what you eat is crucial to fueling your body and providing the necessary nutrients to support your training and competition. However, it can be challenging to come up with new and healthy meal ideas each week. That’s why I’ve put together a list of weekly dinners that are perfect for athletes!

It’s important to prioritize your nutrition to fuel your training and competition. These weekly dinner ideas are just a starting point, but they provide a variety of nutrients and flavors to keep your meals interesting and healthy. Don’t be afraid to experiment with different ingredients and recipes to find what works best for you!

photo: Well-Plated

Monday:

Grilled chicken with sweet potato and broccoli

Grilled chicken is a great source of protein, which is essential for muscle repair and growth. Sweet potatoes are an excellent source of complex carbohydrates, which provide energy for workouts and help to keep you feeling full. Broccoli is packed with vitamins and minerals, including Vitamin C, which is essential for the immune system.

Recipe The Spruce Eats

Tuesday: Quinoa and black bean bowl

Quinoa is a complete protein, which means it contains all of the essential amino acids that your body needs to build and repair muscle. Black beans are a great source of fiber, which can help regulate digestion and keep you feeling full. Add in some vegetables like peppers, onions, and tomatoes for added nutrients and flavor.

Recipe Eating Well

Wednesday:

Salmon with roasted vegetables and brown rice

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. Roasted vegetables such as Broccoli and carrots are loaded with vitamins and minerals, making this a well-rounded and nutritious meal.

Recipe Roasted Root

Thursday: Lentil soup and sourdough bread

Lentils are an excellent source of protein, fiber, and complex carbohydrates. This hearty soup is perfect for athletes as it is packed with nutrients, and it is easy to make in bulk and store for meals throughout the week. Add in some vegetables like carrots, celery, and spinach for added flavor and nutrition.

Recipe Simply Recipes

Friday: Whole wheat pasta with turkey meatballs

Whole wheat pasta is a great source of complex carbohydrates, which can provide sustained energy for workouts and competition. Turkey meatballs are a lean source of protein, and adding vegetables like spinach and tomatoes can help increase the overall nutrient content of the meal.

Recipe Recipe Girl

Saturday: Stir-fry with tofu and vegetables

Tofu is an excellent source of plant-based protein, and stir-frying with vegetables like broccoli, bok choy, and bell peppers makes for a colorful and nutrient-dense meal. Add in some brown rice for added fiber and carbohydrates.

Recipe Well Plated

Sunday:

Grilled chicken with roasted potato and asparagus

Chicken is a great source of protein and iron, which is essential for carrying oxygen throughout the body. Roasted potatoes provides complex carbohydrates, while asparagus is a great source of fiber and vitamins.

Recipe Simply recipes

Easy LUNCH ideas for athletes

June 22, 2023April 21, 2023 by amystephens

quick LUNCH ideas for athletes

Why is eating LUNCH important to an athlete?

Lunchtime is an opportunity to replenish nutrients from your morning workout or prepare your body for an evening workout. Plan out lunches to ensure you have a variety of foods in your home to prepare meals.

Strive for a balanced lunch to help with feeling full, feeling energized and reduce cravings.

Essential components of a balanced meal >> carbs, protein, fats

A balanced meal consists of three macronutrients: carbohydrates, fat and protein. If you have too much of one nutrient, you might miss out on important nutrients that your body needs to perform at its bes Carbohydrates provide the primary source of fuel for exercise. As you exercise, your body breaks down glycogen into glucose for energy. Foods that increase your glycogen are carbohydrates. Ideally, these carbohydrates are broken down more slowly which help keep energy levels stable after a workout. Some examples are oatmeal, rice (white or brown), sweet or white potatoes, pasta, whole grain breads and quinoa.

Before a workout, look for simple carbohydrates that are low in fat and fiber. Simple carbohydrates are digested quickly into usable energy. However, after a workout you should reach for complex carbohydrates that contain fiber and other nutrients for optimal recovery.

Protein-rich foods are essential to help with recovery and replenish amino acids used by muscles. By eating high-quality protein after a workout, the body can recover faster and gain more strength. Muscle strength is essential to running faster speeds. Best sources of protein are eggs, dairy, tofu, chicken, turkey, fish (salmon, mackerel, anchovies, herring) and lean beef.

Aim for 20-30 grams high-quality protein at each meal. That’s about 3-4 oz protein from an animal source and 1-2 cups from vegetable sources like beans, lentils, or tofu.

Fat provides calories to support hormone production and foods with fat also have important fat soluble vitamins such as A, D, E, and K. All of these vitamins help with menstruation, bone formation, or iron regulation. It’s important to get in enough healthy fat calories to keep you full and provide fat soluble vitamins.

Best sources of fats are from avocado, nuts, seeds, olive oil, and fish.

Granola parfait with yogurt and berries

Scrambled eggs with sauteed vegetables such as onions and peppers. Serve with a side of mixed berries and whole grain toast. Use either the whole egg or egg whites to make a nutritious meal any time of day. Make a tofu scramble as a vegetarian option.

Pita pizza with mushrooms and spinach

Toast pita, add tomato sauce and handful of spinach and mushrooms then bake in the oven, toaster or air fryer at 350 x 15 min.

Stir fry (chicken, vegetable or tofu). Serve with white or brown rice. Recipe below.

Salads

Quinoa salad made with peppers, avocado, mango, chickpeas, nuts, cheese and chicken. Top with lime and olive oil dressing, see below for more dressing ideas.

Grilled chicken salad

Use fresh spinach as a base and top with rotisserie, leftover chicken or tofu. Add roasted chickpeas, hard-boiled egg and lemon-vinaigrette dressing (recipe below).

Kale chicken caesar salad

Buy the kale cleaned and washed to save time, then add chickpeas, parmesan and avocado. Mix in caesar dressing.

Salad Nicoise

Romaine lettuce, hard boiled eggs, steamed string beans, olives and top with lemon vinaigrette dressing (recipe below). Serve with a side of sourdough bread.

Easy three bean salad

Made with chickpeas, kidney beans and green beans (recipe below).

Pasta salad with vegetables, topped with balsamic vinaigrette dressing. Ingredients: cooked pasta, chopped cucumbers, carrots, feta (sub tofu for vegan version), and chickpeas.

Sandwiches & Wraps – Serve with side of fruit

Hummus and avocado wrap with lettuce, tomato and shredded carrots.

Chicken caesar wrap with lettuce and tomatoes.

Egg salad sandwich – combine 4-6 hard boiled eggs with 2-3 Tbsp mayo.

Turkey and avocado sandwich on whole wheat.

Grilled chicken wrap – can use rotisserie chicken. Serve with chopped red peppers and fruit salad.

Peanut butter and jelly sandwich, yogurt and fruit

Open-faced toast and avocado – add shredded carrots, sprouts (and any veggie you can fit).

Quesadilla

Whole wheat wrap with cheese, black beans, salsa, and avocado.

Burrito

Southwest burrito with grilled chicken, beans, rice, salsa, avocado.

Veggie burrito made with roasted sweet potato, black beans, salsa, and avocado. Click here for recipe from the Spruce Eats.

Smoothies

Green smoothie combine a handful of Kale, 1 banana, 2 handfuls of ice, 1 cup milk, 3 dates or honey, and 2 Tbsp peanut butter, optional: top with ½ tsp chia seeds or ground flax seeds

Bowls

Quinoa bowl with sauteed spinach, egg, onion and sriracha. Click here for recipe from Dinner A Love Story.

Buddha bowl with quinoa, diced carrots, diced cucumber, diced tomato, crunchy chickpeas and sunflower seeds with avocado on top; meat protein optional; eat hot or cold. Click here for full recipe.

Salad Dressings

Basic balsamic vinaigrette

¼ cup balsamic vinegar
1 teaspoon honey or maple syrup
1 garlic clove, minced
2 teaspoons Dijon mustard
½ teaspoon sea salt
Freshly ground black pepper
¼ cup plus 2 tablespoons extra-virgin olive oil

Lemon vinaigrette

Juice of 1 fresh lemon (about ¼ cup)
1 small garlic clove, grated
1 teaspoon Dijon mustard
1/4 teaspoon sea salt, more to taste
Freshly ground black pepper
1/2 teaspoon honey or maple syrup, optional
1/4 to 1/3 cup olive oil
1/2 teaspoon fresh or dried thyme, optional

Soy sesame dressing

¼ cup extra virgin olive oil
¼ cup seasoned rice vinegar (can also use regular rice vinegar + ½ tsp sugar, ¼ tsp salt, or white vinegar)
1 ½ T honey or maple syrup
3 tablespoons sesame oil
1 ½ teaspoons soy sauce (I use reduced sodium)
pinch salt
1 -2 cloves garlic minced (optional)

Peanut dressing

1 small clove garlic, minced
2 T creamy peanut butter
1/4 cup Juice of 1 lime
1 T low-sodium soy sauce
1 T honey or maple syrup
1 T toasted sesame oil

Easy three bean salad with vinaigrette

For the salad:

1 (15-ounce) can cannellini beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can garbanzo beans, rinsed and drained
1/2 red onion, finely chopped (about 3/4 cup), soaked in water to take the edge off the onion
2 celery stalks, finely chopped (about 1 cup)
1 cup loosely packed, fresh, finely chopped flat-leaf parsley
1 teaspoon fresh finely chopped rosemary

For the dressing:

1/3 cup apple cider vinegar
1/4 cup granulated sugar (more or less to taste)
3 T extra virgin olive oil
1 1/2 teaspoons salt
1/4 teaspoon black pepper

Stir Fry recipe
Can also buy carrots and onions chopped to save time

3/4 cup brown rice (cooked based on package instructions)
3 garlic cloves (finely chopped)
1 chunk ginger (small, peeled and finely chopped)
1 yellow onion (chopped to your preference)
1 head broccoli (stems removed)
3 carrots (sliced)
1 baby bok choy (ends cut off and leaves separated)
1/4 cup toasted sesame oil
1/4 cup tamari (or soy sauce)
scallions (sliced)
chili flakes
Sriracha
2 # chicken or package of tofu, cut into 1 inch pieces

For the marinade:

1 cup water
¼ cup soy sauce
5 teaspoons packed brown sugar or 2 Tbsp honey
½ teaspoon ground ginger
¼ teaspoon garlic powder

Combine and add protein (chicken or tofu). Let marinade for at least half an hour.

In a large omelet pan or dutch oven, saute garlic, onion, ginger, broccoli, and carrots. Cook for 5-10 minutes or until browned. Then add baby bok choy and cook for 3 minutes longer. Place vegetables on a large dish or pan. Add 2 Tbsp olive oil and 1 Tbsp sesame oil and cook protein (chicken or tofu) until golden brown. Pour in the rest of the marinade and cook over medium heat for 3 minutes. Add rice and vegetables and stir. Serve and add scallions, chili flakes or sriracha.

Amy Stephens