Need healthy recipes for training season? Learn how to fuel for sports season with pre- and post-workout dishes plus tips for cooking healthy meals for athletes.
Sports place unique demands on the body, so athletes need to consume a balanced diet for sports performance and recovery. Carbohydrates, protein, and fats are known as macronutrients. Each of these “macros” plays an important role in ensuring your body functions properly.
Macronutrients breakdown:
Sports nutrition advice from performance coaches favors the 60/20/20 rule: 60% of your calories from carbs, 20% from protein, and 20% from healthy fats. Be sure to listen to your body and tailor your nutrition to your sport and goals.
For every hour of activity, the body can lose up to 2 quarts of fluid and salt. For endurance activities, it’s closer to 3 quarts per hour. To prevent dehydration, athletes need to consume enough water or electrolyte beverages before, during, and after a workout or game.
Signs of dehydration: fatigue, dizziness, decreased concentration, decreased coordination, muscle cramps, and/or nausea.
How can dehydration affect athletic performance? Dehydration can cause lower endurance, strength, speed, and reaction time.
Workout meal timing for performance and recovery:
Try this pre-workout smoothie with ginger to wake up your taste buds and boost your energy. It’s packed with nutrients and ready in just 5 minutes.
Pro tip: Add protein powder for recovery support.
Training schedules keeping you busy? With simple meal prep, you can save time and money while boosting nutrition and energy levels. Try these healthy meal prep ideas for athletes:
Enjoy this saucy stir-fry hot or cold over cooked quinoa or rice. It’s a great way to stay fueled with nutrient-dense ingredients.
Pro tip: Choose low-sodium soy sauce.
High-protein pasta recipes are meal prep perfection for busy athletes. This sweet and spicy pasta salad is bright and refreshing after a long day of training.
Serving suggestion: For extra protein, add baked salmon or shredded rotisserie chicken.
Learn how these powerhouse ingredients can help support heart health and boost your immune system.
Whether you’re an athlete yourself or cooking for one, it’s important to balance a rigorous athletic training schedule with proper nutrition, from hydration to nutrient-dense whole foods. As with any routine, planning is key.
Experiment with a range of flavorful, nutritious recipes that contain protein, carbs, and healthy fats. Find more recipe inspiration and tips for easy meal prep for this sports season at SpiceWorldInc.com.
Focus on easily digestible carbs and small amounts of protein or fat. Good examples include a banana or slice of wheat bread with nut butter, or grapes and cheese.
Aim for whole foods rather than supplements whenever possible. Healthy proteins can come from plant or animal sources. The best choices include tofu, nuts, seeds, beans, lentils, skinless white-meat chicken/turkey, fish/seafood, eggs, and low-fat cheese/yogurt.
The best meals for sports recovery include a balance of protein and carbs. Good examples of quick recovery meals for athletes are protein smoothies made with bananas, spinach, and almond milk, or salmon with brown rice and roasted vegetables.
Be sure to hydrate with plenty of water or electrolyte-rich beverages like sports drinks.
