Do you want to be a serious competitor? Or want to be healthy like a fighter? A substantial part of any athlete’s development is nutrition, as well as training. All you need to is to eat the right food for maximum performance in sports and athletics. Incorporate healthy recipes in your body that has a combination of healthy fat, minerals, iron, protein, fiber, and carbohydrates so that it provides sufficient nutrition for the metabolic pathways that allow us to perform various exercises including move, jump, hit and cycle or whatever your fitness routine requires. We need to replenish all those same nutrients so we can go do it all over again the next day and repair tissues from damage incurred from exercise.
These are the top 5 recipes that athletes include in their menu to eat their way to medal-winning success.
1. Chili Black Beans with Spicy Meatballs
Black beans are one of the world’s healthiest food. Rich in fiber and B vitamins, they have several health benefits including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria. Together with Turkey, this recipe is full of vitamins and nutrients. Follow the steps below:
- Add minced meat to a bowl along with oats, onions, coriander, and spices.
- Mix all the ingredients well together.
- Heat oil in a pan.
- Roll the mixture into medium-sized meatballs and cook in the pan till they turn golden.
- Remove the meatballs from the pan and set aside. Add onion and garlic to the pan.
- Sprinkle some pepper and stir fry until golden.
- Add meatballs to the pan and fry them for 10 minutes.
- Add tomatoes and beans and cook.
- Remove after ten minutes.
- Serve with avocado chunks and lemon juice.
2. Pasta Salad with Spinach
Carbohydrates are crucial for your brain and muscles. This pasta salad is a rich protein meal you can have to boost your stamina. Served with grounded spinach, it is a complete package with all the required nutrients for your body.
- Boil the whole wheat pasta. Drain well.
- Mix vinegar, olive oil, salt and pepper in a bowl. Whisk until blended.
- Add pasta, spinach leaves, and cherry tomatoes to the mixture.
- Toss to coat well.
- Serve with your favorite seasoning.
3. Creamed Chicken with Mushrooms
Chicken and Mushrooms are packed with nutrition. Mushrooms are low in calories, are great sources of fiber and protein. According to research, mushrooms are extremely good for athletes as they help to reduce fatigue and escalates energy for muscles.
- Sprinkle salt and pepper over chicken and cook light for around 7 to 10 minutes until brown.
- Add olive oil and mushrooms to the pan and stir for a while.
- Add the cooked chicken to the pan and cook for 10 minutes.
- Remove from heat.
- Serve with sauce and sprinkle parsley on top.
4. Crushed Cucumber with Lemon
Cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for stimulating hydration and assisting in weight loss. This nutrient-rich dish is very quick to make.
- Slice cucumber and sprinkle with salt.
- Set aside for 10 minutes.
- Add lemon juice and pepper to a bowl.
- Remove any excess water from the cucumber and add it to the bowl.
- Serve with your favorite seasoning.
5. Broccoli With Almonds
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid). Due to the high fiber content, it is recommended for people into fitness to add it to your diet.
- Cut the Broccoli into small pieces.
- In a large skillet, heat olive oil.
- Put garlic and stir for a while.
- Add broccoli to the skillet and cook for 3 to 5 minutes until softened.
- Remove from heat.
- Serve with almonds and herbs.
