3 Quick And Healthy Recipes For Busy Athletes!

//3 Quick And Healthy Recipes For Busy Athletes!

3 Quick And Healthy Recipes For Busy Athletes!

 

As the first male black skeleton athlete to represent Africa in the Olympics, I had to constantly strive to improve my performance on the field and improve the results of each training sessions. However, I discovered that while the performance in the field is extremely important to become a successful athlete, a balanced diet is also essential for optimal performance. It is critical for athletes to learn about food management and ensure a nutritionally balanced diet to keep up with the body’s requirements.

A quality and balanced diet should incorporate various components such as healthy fats, fibre, complex carbohydrates, and various lean proteins. Protein is an essential food group that should be included in every meal to help the body recover after training.

 

Here are some healthy and delicious recipes to inspire you to adopt a balanced diet without wasting too much time on deciding what to eat:

 

Quick Lean Smoothies

 

A smoothie is the easiest way to pack a whole bunch of nutrients in a glass and sip it while you rush about doing your daily tasks. The liquid diet lifestyle is convenient for busy athletes to have in the go and can be made with simple ingredients that you can find in your pantry or freezer. Here’s a simple recipe for a lean and green smoothie that will give you the energy boost you need to tackle the day ahead:

 

INGREDIENTS:

 

  • ½ cup spinach
  • ¼ cup kale
  • 1 medium banana
  • ½ ripe avocado
  • ½ cup ice
  • 1 cup of milk
  • A couple of scoops of protein powder (optional)
  • any natural sweetener such as honey (optional)

 

METHOD:

 

Add all ingredients in a blender and blend until it reaches desired consistency. Pour in a cup and enjoy it on the go!

 

A Bowl Full Of Protein

 

Also known as the “Buddha Bowl”, a protein bowl is a quick solution for a healthy meal any time of the day. The key to the perfect protein bowl is a perfect balance of ingredients that will keep you full for longer while providing your body with the sustenance and nutrition that it needs to keep going.

Here is a simple recipe for the ultimate bowl of protein for a wholesome meal:

Chicken and Avocado Protein Bowl

 

INGREDIENTS:

 

  • 8 oz cooked chicken breast (boneless and skinless)
  • 1 cup cooked whole grains of your choice, preferably freekeh or quinoa
  • 1 cup thinly sliced cucumbers
  • approximately 20 cherry tomatoes, cut in halves
  • 1 ripe avocado chopped into 2-inch cubes
  • 1 lime (juiced)
  • ¼ cup fat-free plain Greek yoghurt
  • a pinch of salt
  • a pinch of paprika powder (optional)

 

METHOD:

 

Layer a bowl with you cooked whole grains, add the cooked chicken on top with cucumbers and cherry tomatoes on one side. Make avocado cream by combining yoghurt, avocado, salt, paprika powder, and lime juice and blend until smooth. Add a dollop of avocado cream on top and enjoy!

 

Homemade Nutritious Granola Bars

 

Homemade granola bars are a time-efficient and money-saving snack that can be consumed any time of the day. Most granola recipes require no baking or cooking and can last for days if stored properly. You can also pack a lot of nutritious ingredients into a single granola bar, and it only takes a few minutes to make them!

 

Here is a recipe for quick and easy nutritious granola bars to keep you active and sharp during long training sessions or practice games:

INGREDIENTS:

  • 1 cup of rolled oats
  • 1 cup of raw pecans
  • 1 cup of dried fruit
  • 1 cup of raw almonds
  • 1 cup honey

METHOD:

Pour ½ cup of almonds, pecans, and rolled oats into a food processor and turn it on at medium speed until they resemble a coarse meal. Chop the remaining almonds and pecans as well as the dried fruits into small pea-sized pieces. Mix them with the coarsely crushed nuts. Add to a bowl with the remaining oats and pour the honey. Stir the mixture and spread it about ½ an inch thick on a baking tray lined with baking paper. Cover it with plastic wrap and refrigerate for at least two hours. Remove from refrigerator and unwrap the tray to cut the granola into bars according to your desired portion sizes. Put them in Ziplock bags to take with you to your next training session!

For more inspiration, expert athletic advice, and motivation to succeed in life, follow my journey as I tackle the task to bag gold for my country, Ghana, in the upcoming 2022 Beijing Olympics!

By |2021-03-03T18:55:42+00:00February 15th, 2021|Blog|0 Comments

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