Athletic performance requires athletes to carefully consider how they fuel their bodies, with this decision depending on factors like training sessions, macronutrient goals and life schedule.
Meal prep for athletes may include various foods. Some examples are: grilled chicken with brown rice, protein shake with berries or salad with lean proteins and whole grains.
Fruits & Vegetables
An athlete needs a healthy, well-rounded diet in order to perform at their peak, so eating fruits and vegetables at every meal is of utmost importance. Fruits and veggies contain essential vitamins and nutrients necessary for fueling workouts and recovery from workouts, so athletes should choose from among whole grains, dark greens, colorful produce and vibrant options like dark leafy greens as fruit sources in their daily meal planning (ideally five servings or approximately the size of a baseball). This will give the body the vitamins it needs for optimal performance!
Athletes need a diet rich in protein, carbohydrates and fats in order to maximize performance and aid in muscle growth. Carbs provide energy during high intensity exercises – however it’s essential they choose complex carbs like those found in whole grains instead of refined ones like white bread and sugary cereals.
when selecting their carb sources, athletes should also ensure they include an array of fiber-rich foods in every meal – whole fruits and vegetables as well as whole grain breads and pasta are great ways to increase fiber intake. Furthermore, they should include healthy fat sources like avocados, olive oil-based dressings, nut butters or other nuts and seeds into every meal as a form of balance and fuel for their performance.
Nutrition-rich meals can be time consuming and tedious to make, especially when training or competing. But with proper planning and prepping techniques in place, healthy meals can still be made quick and efficient.
First step to successful meal prep for athletes is reviewing your schedule and identifying when you have enough free time each week to grocery shop and prepare meals. Once you understand when practices, strength training sessions, games, and classes occur, set aside one day per week to plan, cook, and pack up food for the upcoming week.
Once you set aside a day specifically to prepare food, it becomes much simpler to come up with creative ways of including proteins, carbs, and vegetables into each meal. For instance, pairing grilled chicken with brown rice and vegetables one day, then using it again the following day in a greek bowl or wrap could work. You could even consider making large batches of one protein and using it several times during the week as separate components in different meals.
Carbohydrates
Carbs are one of three macronutrients (along with protein and fat) essential to fueling your body, providing it with energy in the form of starches, sugars and fiber. When meal prepping carbohydrates should include those rich in vitamins and minerals as these will have more of an impact on weight gain and risk for type 2 diabetes than simply filling up on added sugars.
Your body relies on carbohydrates for energy during higher-intensity activities. Healthy carbohydrates come from fruits, vegetables and whole grains and should contain protein for muscle repair and building. Aim to consume a balance of carb sources throughout the day in order to meet all your energy requirements.
Complex carbohydrates, on the other hand, are digested more slowly and allow for a slower but steady release of glucose into the bloodstream. Starchy vegetables like corn, potatoes and lima beans; whole grains such as brown rice, oatmeal and quinoa; as well as legumes (black beans, chickpeas and lentils) can all provide complex carbohydrates.
Simple carbohydrates break down quickly and can quickly raise blood sugar, leading to temporary surges of energy followed by fatigue. A form of simple carb is found naturally in fruits and milk while processed sugars such as syrups, sodas and candy contain them as well.
No matter the sport or training regimen you undertake, it is vitally important to incorporate carb-rich foods into your diet. A registered dietitian can create a personalized nutrition plan tailored specifically to your goals and activity level.
Meal prep ideas make adding nutritious carbs easy and tasty! A breakfast parfait can be prepared the night before by mixing dry whole rolled oats with milk, chia, hemp seeds or fruit; refrigerate and enjoy in the morning! For another tasty option try roasting sweet potato slices drizzled with olive oil and topping them off with nuts before roasting before pouring on your favorite sauces for comforting comfort food like baked sweet potatoes topped with nut butter and raisins!
Protein
Protein is an integral component of healthy meal prep for athletes, as it aids muscle repair and growth. Protein also keeps athletes feeling full and energized for their training sessions and workouts. You can find protein sources in meat, fish, poultry, eggs, soy products beans peas dairy nuts seeds products as well as plant-based sources. Athletes who do not receive enough through their diet may require protein supplementation.
Consuming adequate protein intake is of vital importance for athletes of any sort, particularly those training regularly. Most exercisers should consume an estimated range of 1.1-1.7 grams per kilogram of bodyweight daily as recommended.3
Athletic trainers need more protein to fuel their bodies and recover from intense workouts, whether this means eating meals and snacks high in protein or supplementing. Athletes can boost their intake via both eating high-protein meals and snacks and supplementation.
One effective way to boost protein intake is through meal prepping. Making large batches of brown rice on the weekend can reduce time spent boiling water and cooking meals throughout the week; alternatively, prepping chicken breast and vegetables on Sunday evening can serve as lunch and dinner salads or soup ingredients all week.
Preparing protein-rich snack recipes for meal prep is another effective way to meet our protein needs. A homemade smoothie crafted from almond milk, bananas, strawberries and protein powder makes an easy breakfast-on-the-go or afternoon snack; or try an energy boosting frozen yogurt parfait as an energy source before your workout session!
Make it quick and easy to add protein into your diet with energy bites! No-bake recipes like chocolate peanut butter, pomegranate chocolate, chocolate hemp seed or sweet potato coconut ginger energy bites make for delicious no-cook solutions that provide plenty of nutrition!
Meal prep may seem like a daunting task, but athletes must set aside time during each week to grocery shop and prepare healthy meals and snacks. By learning to cook themselves and commiting to meal prep, athletes can save both time and money while preventing motivation lapses that might otherwise lead to ordering takeout or eating less-healthy foods.
Fat
Many athletes struggle to consume enough calories, leading to nutritional deficiencies and impacting performance. Meal prep strategies can ensure you’re getting all the calories necessary for peak performance.
Meal preparation can help athletes of any kind stay on top of their nutrition – be they runners, weight lifters, swimmers or any other form. Making meal prep part of your routine and working towards fitness goals becomes much simpler once meal prepping becomes part of your life!
Before getting started, it’s advisable to examine your schedule and identify which meals and snacks you require each week. This can help determine what ingredients to purchase at the grocery store and how much time will need to be set aside each week for meal prep. Once your schedule is clear, select one day per week that works for you to cook and prepare foods – be it Saturday afternoon, Monday morning, or even during your day off from training!
Don’t be intimidated to experiment with different meal and snack recipes! Once you find a few favorites, meal prep will become much faster and less wasteful – plus eating homemade food makes eating much more pleasurable! For starters, here are some delicious healthy meal prep ideas tailored specifically towards athletes; or consult with a Registered Dietitian about creating a personalized sports nutrition plan!