BALANCED MEAL IDEAS FOR ATHLETES

 A 'balanced' meal is critical for an athlete's health and performance, so knowing what foods to make that will provide you with what you need is a good idea.
You'll discover a variety of delicious breakfast, lunch, and dinner ideas below.


A balanced diet provides athletes with the following nutrients:

Carbohydrates provide energy and aid in workout preparation and recovery.
Muscle regeneration and recovery are aided by protein.
Long-term energy, joint lubrication, vitamin absorption, and hormone production are all aided by fats.
Vitamins and minerals are essential for good health.

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Some athletes get stuck eating the same food combinations because they know they're healthy and balanced, but they get bored with the lack of diversity.
If you're wondering what else to eat, consider including a food from each of these four categories in your meals:

with lean protein

Carbohydrates with a high fibre content +
Micronutrients/vegetables +
Fats in small amounts
To improve your variety of balanced meals, try mixing and matching different combinations of carbs, proteins, vegetables, and fats as shown below.

The portion sizes and ratios for each category will vary depending on body size, goals, and level of activity.

Breakfast Ideas



Breakfast is a crucial meal, and athletes should know why they should eat it.
Wholegrain/high-fiber cereal plus cow's milk or a protein- and calcium-fortified milk substitute
Here's some information to help you choose the finest milk for you.

sliced cottage or ricotta cheese + wholegrain/sourdough bread + tomato
Ricotta or Greek yoghurt with fruit toast
Shaved ham, tomato, mushrooms, and avocado on wholegrain/sourdough toast
Poached, scrambled, or boiled eggs with spinach and avocado on wholegrain/sourdough toast
Porridge with milk or Greek yoghurt, crushed nuts, seeds, or natural peanut butter, and a banana
berries + bircher muesli + Greek yoghurt
Avocado on French toast with vegetable sides
Smoothie made with fresh fruit, Greek yogurt, or Musashi protein powder, a small handful of almonds or seeds, and spinach or kale (or any other veg).
Learn how to make a healthful smoothie with a variety of ingredients.
Baked beans and sliced cheese on wholegrain/sourdough toast
Omelette with mushrooms

Lunch Ideas



Sandwiches with lean meat, lettuce, and avocado on wholegrain/sourdough bread (mix and match for unlimited permutations –

Wrap + lean meat or cheese + salad or cooked vegetables (who says broccoli can't be in a wrap?)
Salad with garden veggies, mixed legumes, and chopped nuts
Garden salad + sweet potato + grilled chicken, canned tuna, or tofu + extra virgin olive oil drizzle
Here are 14 salad choices that are both delicious and beneficial for athletes.
Salads of pasta with predominantly veggies and chicken or tuna (avoid versions with creamy dressings)
Sushi with grilled chicken or salmon with a serving of seaweed salad and/or edamame
Salad of brown rice, cous cous, or quinoa with fresh or roast vegetables and cold lean meat
Salad + avocado + baked potato + baked beans or lentils
Soup with vegetables + wholegrain/sourdough toast with ham and cheese

Dinner Ideas



To serve, combine grilled lean meat with chargrilled veggies or salad, as well as baked potatoes or crusty bread.

Vegetables stir-fried with chicken, beef, or pork + noodles or rice
Pasta with tomatoes and roasted vegetables + chicken (could use leftovers or BBQ chicken)
Tuna in extra virgin olive oil with green beans or other vegetables mixed through pasta
Potato and vegetable casseroles cooked slowly (all in one)
sliced sweet potato, zucchini, capsicum, and feta cheese frittata
Bolognese spaghetti with salad on the side or loads of vegetables in the sauce (think grated carrot and zucchini, or even lentils)
To serve, make a lasagna with cheese or ricotta and salad, or arrange veggies in the layers.
Potato pie with a beef or pork mince and vegetable base + additional vegetables to serve


Make extra spaghetti, curries, and casseroles and freeze them for a balanced meal you can eat later or take for lunch the next day.
Are these suggestions useful to you?
If you did, here are 36 snack ideas for athletes to consider.

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