3 Healthy Recipes for Athletes

By iNSPIRE Sport

 

A balanced diet is essential to an athlete’s optimal performance. Dieting has regularly become associated to the restrictive management of food, in order to attain a slimmer physique. But in this case we are referring to diet as the food and drinks we regularly consume. It is critical that developing athletes reguardless of their level of skill, learn how to manage a nutritionally balanced diet to be able to keep up with their bodies requirements. Good quality whole foods that incorporate complex carbohydrates, a form of protein, healthy fats, fibre and more. Protein is important for recovering after training and is an essential part to any meal of the day. Sometimes, it can be overwhelming trying to decide what foods we eat, when and why. Below, iNSPIRE has 3 healthy recipes for athletes. 

 

Lean Green Smoothie

Whether you’re on the go, or enjoy the liquid diet lifestyle, a smoothie is a quick way to achieve all your nutrients into one compact drink. Most of the time you will be able to find the core ingredients already stored in your pantry or freezer making this recipe a time management saver. Time being a particularly well versed issue for athletes juggling sports with a job or school. So here is one recipe that includes only 5 ingredients. 

 

Ingredients: 

• 1 cup of ice 
• 1 medium banana (fresh or frozen)
• 2 handfuls of spinach (greens of choice)
• ½ a ripe avocado 
• 1 ½ cups of milk
• 2 scoops of protein powder (of choice)

Method:

1. Place Ingredients into a blender
2. Blend until smooth or desired consistency 
3. Serve and enjoy!

 

Protein Bowl

A quick solution for any time of the day, also known as a ‘buddha bowl’, for its well balanced nature. ‘Balance’ is a key buddhist concept. This recipe incorporates a form of protein, tofu or poached chicken, a form of carbohydrate, sweet potato, a healthy fat, an avocado and peanut butter, and fibre in the brown rice. A benefit of adding healthy fats to meals is that they will also keep you fuller for longer, not leaving you reaching for snacks 10 minutes after. It serves 4 people, or can be used for meal prepping. This is key for planning ahead to ensure you have a meal that is going to sustain you when you get too busy to create a wholesome meal each day.

 

 

Ingredients:

• 1 large sweet potato 
• 1 diced red onion 
• 3tbsp olive oil 
• Pinch of salt
• 1 lb boneless skinless chicken
• ½ tsp ground ginger 
• ½ tsp garlic powder
• 1 clove of minced garlic
• 2 tbsp Peanut Butter 
• Squeeze of lime juice 
• 1 tbsp low sodium soy sauce
• 1 tbsp honey
• 1 tbsp sesame oil
• 4 cups of cooked brown rice
• 1 avocado 
• 2 cups of baby spinach

Method:

Serves 4

1. Preheat oven to 360 degrees. On a large baking sheet toss sweet potatoes and onion with 1 tbsp of oil and season with salt and pepper. Bake for about 20 minutes
2. On a large skillet, medium- high heat, heat 1 tbsp of oil. Season chicken with garlic powder, ginger, salt and pepper. Cook until no longer pink. Rest and slice.
3. In a bowl, whisk together garlic, peanut butter, lime juice, soy sauce and honey. Whisk in sesame oil until smooth.
4. Divide rice among 4 bowls, top each with sweet potatoes, chicken, avocado and spinach. Drizzle over dressing and serve. 

 

Homemade Granola Bars

Last but not least, homemade granola bars. A money and time efficient snack for any occasion. This one is the most convenient of them all, requires no baking and only 5 ingredients which can be catered to the individual consuming them. They last 3-4 days, if they even last that long! This recipe is gluten free and vegan friendly, perfect for on the go. You can find the nutritional value here.

 

Ingredients: 

• 1 cup of dates 
• ¼ cup of maple syrup 
• ¼ cup creamy salted natural peanut butter 
• 1 cup roasted almonds 
• 1 ½ cups of rolled oats 
• Chocolate chips, dried fruits, vanilla, protein powder etc.

Method: 

Makes 10 

1. Process dates in a food blender
2. Place oats, almonds and dates in a bowl 
3. Warm maple syrup, peanut butter in a small saucepan over low heat
4. Stir and pour over oat mixture, breakup the dates and disperse throughout
5. Once mixed, transfer to a baking dish 8×8 inch
6. Press down until uniformly distributed
7. Cover and place in fridge to set for 20 minutes, once firm cut into even bars

 

You can find more recipes and nutrition info on the iNSPIRE Sport app – see for yourself via the links below.