Athletes have a physically demanding lifestyle. They train long hours, do a lot of body-straining activities, yet still need to keep their diet and other lifestyle habits in check.
As an athlete, perhaps you might be challenged with how you can maintain a good diet with your demanding schedule. You may not have time to cook meals, let alone even do your household chores. “However, it is important to note that the discipline you instill in your sport should also reflect in your health habits,” says Andrew Knight New Canaan, a fitness expert.
Don’t let your diet suffer just because you need to train hard. In fact, you can accomplish both of these goals at the time, with good planning and efficient time management. In this post, we will be looking into 5 healthy, quick and easy recipes you can do as an athlete.
5 Healthy Recipes for Athletes
1. Shrimp Stir-Fry
“Shrimp is considered a lean meat source. Not only is it lean, it’s also rich in Omega-3 fatty acids which are good for your cardiovascular system,” says Andrew Knight New Canaan. If you’re competing in an endurance sport such as running or marathon, having some shrimp for your meals is an ideal way to get your proteins for the day.
Stir-frying shrimp is simple. All you need is a simple non-stick pan or a skillet, place a teaspoon of olive oil. Place your shrimp in, and add salt, pepper, paprika and garlic powder. This will create a yummy, stir-fry shrimp with a spicy kick. If you want an extra boost of fiber, you can add vegetables such as zucchini, asparagus, or green beans to your stir-fry dish. Preparing this meal won’t take more than 20 minutes of your time, and can even be done just before or after your training.
2. Omelet
If you seem to run out of things in the fridge, an omelet is a sure way to keep your hunger pangs away yet still keep your nutrition in check. Eggs are a good source of protein, not to mention they’re quick and easy to prepare.
Scramble 2-3 eggs in a bowl, and add spices of your liking along with salt and pepper. Cook in a non-stick pan or skillet, and add healthy toppings such as spinach, tomatoes, pre-cooked mushrooms, beans or nuts. This is a healthy concoction of good proteins, fiber, and other essential vitamins and minerals found in the toppings.
3. Overnight Oatmeal
Skip the boring oatmeal and start spicing it up by adding awesome yet healthy toppings! This is a good breakfast recipe which you can bring on the go. The best part is you can also prepare these oats the night before to reduce your prep time in the morning.
In a medium-sized jar, place steel cut oats and non-fat milk. Stir for a little bit and add toppings such as blueberries, strawberries, chia seeds, and nuts. Leave it in the refrigerator overnight for the oats to absorb the liquid. In the morning, you can find the oats with a thick consistency and ready to eat for the day. Plus, you don’t have to add the toppings anymore as you already placed them the day before. This is a convenient go-to healthy breakfast for busy athletes.
4. Tortilla Pizza
If you have pizza cravings for dinner but still want to avoid the unhealthy cards, you can use tortilla wraps as a substitute for the crust. A tortilla wrap would be 100-140 calories only per piece, which makes it a good source of carbohydrates, and you can focus more on adding healthy toppings.
Preheat the oven to 375 F. Lay out your tortilla wrap and start adding ingredients such as natural tomato sauce, shredded chicken breast, bell peppers, and grated cheese. Make sure that toppings aren’t too much, as tortilla wraps can only hold a certain amount of weight. Bake for 15-20 minutes in the oven. This dish will give you the pizza satisfaction without too many oils and unwanted carbs.
5. Beans and Rice
If you are a vegan athlete, you might want to consider beans and rice as a quick go-to meal. You can purchase a pre-cooked can of beans, which you can open while waiting to steam your rice. To add more fiber, you can opt to have brown rice or red rice as a substitute for white rice. The fibrous types of rice are usually more filling than the white variants. Add the whole beans and place condiments such as salt, pepper, garlic powder and a garnishing of cilantro. This Mexican-inspired dish is perfect for days that you would rather spend resting than wasting too much time in the kitchen.
“If something is a priority, there’s really no excuse,” Andrew Knight New Canaan remarked. “An athlete needs to have a healthy diet, and it’s one of the factors for optimal performance,” he added.
