Fun, Nutritious Spring Recipes!
As an athlete it is very important to fulfill your nutritional needs in order to perform your best and stay healthy. The amount and group of food vary on the activity you're performing. Here are some fun and healthy recipes that should fuel you up!
Cardio Based Recipes
If your sport requires a lot of cardio like soccer or swimming try to eat more carbohydrates. Some examples of carbohydrate packed meals include: pasta, bagels, rice, etc. Here are some recipes you should try before a competition, game or meet.
Creamy Cajun Mac and Cheese (@cookingpanda on Pinterest)
1 bag of Hello Kitty Pasta (any pasta will do)
1 tablespoon salt
1 stick of butter
1 onion, diced
1 green pepper, diced
4 cloves garlic, minced
2 tablespoons "Slap Ya Momma" Original Cajun Seasoning (divided)
¼ cup flour
3 cups milk
1 cup heavy cream
2 cups cheddar cheese, shredded
2 cups pepper jack cheese, shredded
Salt and pepper to taste
Bring a large pot of water to a boil, add salt and cook the bag of Hello Kitty Pasta according to package instructions. Once cooked, strain and set aside.
Heat a large skillet over medium-high heat. Add one stick of butter, diced onions, diced peppers, minced garlic. And one tablespoon of Slap Ya Momma Original Cajun Seasoning. Saute until tender.
Whisk in flour and cook for two more minutes. Gradually whisk in the milk until the mixture starts to thicken, about 10 minutes. Once thickened, stir in heavy cream, remaining tablespoon of Slap Ya Momma Original Cajun Seasoning, and salt and pepper to taste.
Take the skillet off the heat and mix in cheddar and pepper jack cheeses. Fold in the cooked pasta. Scoop mac n’ cheese into a bowl and enjoy!
Some food ideas to include with rice
Avocado, salmon, and rice
Black beans, rice, and chicken/ tofu
Rice, hummus, and steak
Shrimp, rice, corn, black beans, and tomato
Meals to Eat After Weightlifting
It’s important to eat meals enriched in protein after lifting weights because the exercises require a lot of muscle usage. In the process of lifting you tear your muscles in order to rebuild them stronger. Here are some fun meals to eat after lifting:
a handful of ice
two tablespoons of peanut butter
two tablespoons of cacao powder
tablespoon of honey
tablespoon of greekyogurt
Peanut butter chocolate overnight oats
1/2 cup rolled oats
1 tablespoon chia seeds
2 teaspoons maple syrup
2 teaspoons cacao powder
1 tablespoon peanut butter
2/3 cup almond milk(any milk will do)
Toppings: chocolate chips + peanut butter
Instructions: combine all ingredients, store in the fridge overnight and then enjoy!
Fun Snacks to Try
Add one banana to a frying pan
Add in one to two tablespoons of maple syrup
One to two Teaspoons of cinnamon ( as needed)
Cook on low for about 5 minutes
Add to ice cream, yogurt, or mochi and enjoy!
Spread nutella over a medium sized tortilla
Add a handful of diced strawberries
Add about a handful of diced banana pieces
Cook on low heat a skillet or frying pan to make the wrap nice and crisp
Products, Herbal, et al. “Brownie Batter Overnight Oats.” Eating Bird Food, 6 July 2020, www.eatingbirdfood.com/brownie-batter-overnight-oats/#tasty-recipes-34073-jump-target.
“Healthy Caramelized Bananas.” Fitfoodieselma, 4 Dec. 2020, www.fitfoodieselma.com/2020/12/04/healthy-caramelized-bananas/.
“Creamy Cajun Mac & Cheese: Mac & Cheese Recipe: An Immersive Guide by Cooking Panda.” Pinterest, 26 Apr. 2021, www.pinterest.com/pin/665688388671455140/.
“Nutrition and Athletic Performance: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/002458.htm#:~:text=Nutrition%20can%20help%20enhance%20athletic,a%20casual%20sport%20or%20activity.