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.
In this article:
- Why Nutrition Matters for Athletes
- Hydration: The Underrated Key to Athletic Success
- Master Meal Prep To Save Time and Stay Fueled
- Boost Flavor and Function With Garlic, Onion and Ginger
- Fuel Your Season With Smart, Flavorful Choices
- Frequently Asked Questions
Why Nutrition Matters 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:
- Carbs for energy
- Protein for muscle repair
- Fats for satiety and hormone health
- Micronutrients (essential vitamins and minerals) for muscle recovery and immunity
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.
Hydration: The Underrated Key to Athletic Success
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:
- Pre-workout fuel (1-4 hours before): Focus on carbs, lean protein, and a small amount of healthy fat. Remember to hydrate!
- During-workout hydration: Drink 7-10 ounces of water every 10-20 minutes during physical activity. For workouts longer than one hour, supplement with energy gels or sports drinks to replenish electrolytes.
- Post-workout recovery meals (30-120 minutes after): Promote muscle repair with a combination of protein and carbs.
Super Green Ginger Smoothie
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.
Master Meal Prep To Save Time and Stay Fueled
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:
Garlicky Shrimp Stir-Fry
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.
Sesame Ginger Pasta Salad
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.
Meal prep storage tips:
- Use airtight and leakproof containers to keep food fresh.
- Label your food with the date so you know how long it will stay fresh.
- Store food in the fridge.
- Remember the FIFO rule: First in, first out. Eat the oldest food first.
- Freezing food for later? Be sure to cool your food completely before freezing it.
Meal prep nutrient retention tips:
- Choose nutrient-dense foods.
- Use gentle cooking methods like steaming, roasting, or poaching.
- Add herbs and spices: Add flavor and nutrition with fresh herbs and aromatics like garlic and onion.
- Use healthy oils: Heart-healthy olive oil and avocado oil may help reduce inflammation and protect against cardiovascular disease.
Boost Flavor and Function With Garlic, Onion and Ginger
Learn how these powerhouse ingredients can help support heart health and boost your immune system.
Garlic health benefits:
- May help reduce blood pressure and cholesterol levels
- Offers antibiotic properties
- May help detox your body by providing components such as multiple bioactive selenium and sulfur compounds
Onion health benefits:
- High in antioxidants
- Offers anti-inflammatory benefits
- May help regulate blood sugar
- May promote bone health
Ginger health benefits:
- May improve digestive health
- May reduce muscle soreness
- May aid in workout recovery and improve energy levels
Easy, nutrient-packed recipes featuring garlic, onion, and ginger:
Thai Stir-Fried Brussels Sprouts
Fuel Your Season With Smart, Flavorful Choices
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.
Frequently Asked Questions
What should athletes eat before a workout?
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.
What are the best proteins for athletes?
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.
How does garlic help athletes?
Studies suggest that garlic may reduce inflammation and support cardiovascular health.
What are good post-workout meals?
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.