Meals for Athletes in Training:
These are just a few ideas to get you started on your training, there are MANY other meals and super foods than what you will find below but these are some great options. There is also a list of competition foods for your cooler.
BREAKFAST! is one of the most important meal of the day. DON’T SKIP IT! Your body needs energy first thing in the morning to get going. Eating a quality breakfast is a first step in getting your body into it’s peak physical condition.
Meal #1: 1/2 Cup of Quaker Oatmeal (dry oats), add 1 cup of water (optional: add fruit & almonds or perhaps a spoon of peanut butter). Cook in a microwave for about 80-90 seconds. Finish the meal with a glass of Low Fat Skim milk or a cup of yogurt. This is a great balance of protein and complex carbs! Meal Prep Time: 5 Min
Meal #2: In a hurry? Carnation makes a great breakfast shake mix for someone on the go. Buy the Sugar Free version and mix it with 16 oz of Low Fat Skim Milk. This contains approx 25-30 grams of Protein. Finish with a Granola Bar, or a serving of Yogurt. Meal Prep Time: 3 Min
Meal #3: Meal 3 isn’t an everyday option but perhaps once per week. Crack 1-2 eggs into a small bowl and wisk them until blended. Microwave for 1:15, flip the eggs and repeat for 45 seconds. Toast two pieces of WHOLE WHEAT bread. Finish with a few sprays of butter (if you use spray you are less likely to use too much) and a piece of provolone cheese! This make a great hot breakfast and the prep time is less than 10 minutes.
LUNCH/DINNER: Many wrestlers battling to make it to a weight class feel that intense training mixed with little to no nutrition is the best way to “cut weight” however your body NEEDS to have something to refuel itself, otherwise you are crashing your weight and your performance will suffer because your body will run out of fuel when you need it. DON’T SKIP MEALS…… However Fast Food isn’t the way to go either!
Meal #1 Many companies now are jumping on the healthy eating bandwagon and they are providing lots of options for energy packed meals. I am talking about the freezer section, there are lots of veggie “steamer” bags packed with healthy options, and they are portioned already for you. Lastly throw in a can of chicken and you have a healthy, energy packed, portioned meal for a training athlete. Be careful of these meals and the sauce provided with them!
Meal #2 This meal certainly takes more prep time than a quick 5 minute meal, however it’s worth the work. Defrost 1-2 chicken breast and trim off the extra fat around the edges. Heat your oven to 350 degrees. Glaze the chicken with a little bit of Olive Oil, pick a few of your favorite spices and sprinkle them over the top. Cook at 350 for 25-30 minutes. While you are waiting on the chicken steam some green beans with some almonds.
Meal #3 Once again defrost some chicken breast, cut them into strips approx 2-3 inches long, then marinade them in either teriyaki sauce or pick your favorite flavor. Let it marinade for about 20-30 minutes. While you are waiting boil or steam some brown rice, it’s best if you have a steamer but not necessary. Place the chicken in a skillet on med head, you need to make sure the marinade doesn’t burn before the chicken is cooked. When the chicken and rice are finished pair it with either green beans or if you are feeling adventurous try it with some Okra.
Competition Day Cooler
Sandwiches
Fresh fruit
Granola bars
Raw vegetables
Pretzels
Beef jerky
Water
Protein bars
Juice (unsweetened)
Sport drinks
Crackers
Rice cakes
Fruit cups
Cereal
Yogurt
Cereal bars
Bagels
10 foods that build muscle mass fast…
1. Eggs are one of the best sources of protein that are available. They are inexpensive and are loaded with protein your body can assimilate this protein easily as well.
2. Fish. One of the best sources of omega three fatty acids is fish. Fish is super lean and it is loaded with protein if it’s good enough for the Eskimos its good enough for me.
3. Blueberries these are great in a shake are loaded with antioxidants that prevent many diseases. I also love to mix them in with my oatmeal in the morning or just simply eat a bowl of them with some skim milk.
4. Lean beef red meats like lean ground beef are an excellent source of protein they are loaded with vitamin B12 zinc and iron all of which are important for accelerated muscle growth. Red meat can get a bad rap but that doesn’t change the fact that it is an excellent source of protein. Moderation is the key.
5. Chicken if you look at any bodybuilder diet, you are going to find chicken. Maybe you don’t want be a bodybuilder but if you want put on muscle you’re going to have to eat some chicken. Chicken is another meat that is high in protein and low in fat. And it is great cooked up in a variety of ways.
6. Almonds are a great source of protein and don’t worry about the fat either, the fat in almonds is a great source of monounsaturated fats. Almonds also help with protein synthesis and energy metabolism.
7. Oatmeal oats help reduce cholesterol, provide you with low glycemic index carbs for energy and are high in in soluble fiber. They are great in the morning with some berries or even with a shake. Make sure you include this great carbohydrate in your nutritional program.
8. Water drinking water is probably the single biggest thing people don’t do enough of. When you feel thirsty it’s already too late, your body’s dehydrated. Make sure you drink lots of water in the morning because it will jump start your metabolism. Several glasses with your meals and through the day will also keep you hydrated and help with muscle recovery.
9. Green vegetables not only do green vegetables help you fight many diseases but they are also high in soluble fiber which is a major part of a healthy diet. They should be included in each meal so that you have a balanced nutritional plan.
10. Protein powder this may not be a single ingredient food but when you are trying to get in 1.5 to 2 g of protein per pound of body weight you must include protein powder in your nutritional program. It can boost of your protein to the level if you were going to need to put on some serious muscle. Do Not consume any protein supplement or any supplements without approval from your Dr. / Parent.