Introduction

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)

Ingredients

• 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

Directions

1. 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.

2. 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.

3. 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.

4. 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:

Protein Smoothie:

• one banana

• 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

Caramelized bananas:

• 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!

Nutella wrap:

• 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

• Enjoy!

Sources:

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.