For every person who does sports, the diet is important. If the right diet is chosen, the muscles will take on a more active form and the body will have energy. In addition, the right diet for the athlete has a positive effect on health.
Nutrition should include glycogen and amino acids. Proteins and carbohydrates are also important. It is not uncommon for men to eat rice and chicken meat after sporting activities and to eat protein shakes as drinks on their tables. This is, of course, not a bad option, but monotonous.
To diversify your diet, we offer 6 recipes for athletes, which every man can handle.
- Protein-based pancakes
It’s a good choice for those who want to build beautiful muscles as soon as possible.
Pancakes contain enough protein, 51g proteins, some 39g carbohydrates and at least 6g of fat.
Calorie content: 421 kilocalories.
Mix half a glass of cottage cheese and the same amount of oatmeal. Add four egg whites, half a teaspoon of vanilla, and 1/8 tsp. The resulting content should be mixed to a homogeneous mass. The dough should be poured into a heated pan, forming pancakes of the desired size. Cook the dish over medium heat. You can add berries or fruit to the pancakes you have prepared.
- Beef and pumpkin
The dish is excellent after physical activity and does not cause a feeling of overnutrition.
Calorie content: 628 kilocalories.
The amount of protein in the dish is 70 g, carbohydrates — 38, and fats — 18 g.
Fry or boil beef. Add salt and pepper to the boiling water to taste. In the same way, prepare a ripe pumpkin cut into cubes within 30 minutes. Next, mix the meat with the pumpkin and stew in a pot before cooking. As a supplement, you can add a sauce based on your favourite ingredients to the dish.
- Tuna with crackers
It’s a great option for those who don’t have much time to cook. Tuna and crackers are also suitable for lunch at work.
Calorie content: 379 kilocalories.
The amount of proteins 41 g, carbohydrates 24 g, and fats 13 g.
It is necessary to grind whole grains of crackers to make up half a cup. Mix the cookies with a can of canned tuna. For an interesting flavour and flavour, you can add olive oil, pepper and salt cucumbers sliced in small cubes to the dish.
- Protein-rich oatmeal flakes
The dish is well suited for meals after training in the morning. It nourishes, saturates and tastes good. Many bodybuilders prefer this kind of breakfast or snack in the morning. Protein flakes are a versatile option for athletes — they are suitable for those who dry out, as well as for athletes who want to build muscle.
Calorie content: 422 kilocalories.
The amount of carbohydrates is 48 g, proteins 31 g and fats 12.5 g.
Half a cap of protein powder should be mixed with half a glass of oatmeal flakes. Add a handful of chopped almond nuts and fruits (dried or frozen). Cinnamon can be added to the dish if desired.
- Vegetable omelette
Eggs are a great source of protein and omega-3. It is also rich in vitamins and minerals. Eggs can be improved by adding vegetables or ham to a dish. This is a great option for those who adhere to dietary nutrition and need a source of protein.
Calorie content: 520 kilocalories.
The amount of proteins 37 g, carbohydrates 29 g, fats — 23 g.
Four eggs and two additional proteins must be whipped to prepare the dish. Add a cup of sliced vegetables and herbs to the mixture. You can also add mushrooms and low-fat ham.
- Potatoes with chicken
The dish is fragrant and tastes good. Potatoes are carbohydrates that are slowly digested, which is good for muscle nutrition.
Calorie content: 300 kilocalories.
The amount of proteins 51 g, carbohydrates 30 g, fats — 5 g.
It is necessary to cut into cubes 200 g of chicken breast, add some olive oil and send everything into a pot. Then add the potatoes and apples and slice them all in cubes beforehand. From the spices, add cinnamon, salt and pepper to taste. Add water and stew everything well. This dish can be cooked for a few days and stored in the fridge.
These dishes will be an effective addition to the athlete’s diet. They are easy to cook and the ingredients are available in almost any supermarket.