10 Recipes for Athletes

Sports nutrition

a person climbing the stairs in sports shoes

Sports nutrition is a fascinating field where there are as many ways to fuel as there are sports and individualized athletes' needs. One element remains crucial for performance: getting an energy boost! Here are 10 recipes that will inspire the active cook within you. Quick, simple, and easy to make between two training sessions. Let's dig in!

Breakfast

1. Berry and Beet Smoothie

The advantage of smoothies is that they significantly reduce the fiber content of fruits, which increases the speed of carbohydrate absorption, our primary source of energy. An ideal breakfast for morning workouts when you want accessible and quick energy!

Smoothie aux baies et betteraves

2. Pear and Maple Overnight Oats

With ingredients like Greek yogurt, oats, and nuts providing protein and fiber, overnight oats will keep you fueled for longer. Perfect for longer-duration workouts or hiking days!

Gruau overnight poire et érable

3. Date and Strawberry Spread

Mixing chickpeas, dates, and strawberries? Oh, yes! This unusual, substantial, and sweet mixture is more nutritious than traditional jam. Thanks to the fiber from legumes and dates, this spread will keep you fueled during physical activity.

pain dorée aux pois chiches, dattes et graise avec graines de citrouille

Lunch

4. Mexican-Style Fish and Bean Tacos

Legumes like beans are a top choice for athletes due to their protein and carbohydrate content. Once well-tolerated through gradual integration, don't hesitate to incorporate them into your meals!

Tacos à saveur mexicaine au poisson et haricots

5. Grilled Vietnamese Chicken Sandwich

Chicken is a leaner protein compared to beef, pork, or deli meats like sausages for sandwiches, making it easier to digest. Something to consider when planning to be active!

sandwich au poulet grillé à la vietnamienne avec radis

6. Sweet Potato Quesadillas with Pico de Gallo

Our carbohydrate-rich allies here are the whole wheat tortilla, beans, and of course, sweet potato. Enough energy to fuel an afternoon of sports and studying!

quesadillas aux patates douces avec pico de gallo

Snacks

7. Banana Chocolate Hazelnut Energy Balls

The name says it all: these balls are true fuel distributors thanks to dates, peanut butter, bananas, and maple syrup! They also provide a good amount of fiber from flax, chia, and hemp seeds. Consume them at least 1 hour before a workout ideally.

boules d'énergie banane chocolat noisette

8. Roasted Chickpeas

Chickpeas are perfect for post-workout recovery due to their carbohydrate and protein content. Even better if they're lightly salted to replace the sodium lost through sweating.

pois chiches rôtis

Dinner

9. Tempeh Pasta with Homemade Tomato Sauce

Having a pasta dish the day before a competition or a long Sunday run remains a classic way to stock up on carbohydrates (stored as glycogen in the muscles)!

pâtes au tempeh avec sauce tomate maison, eau aromatisée

10. Spicy Shrimp Poke Bowl

A true fridge-emptying recipe, this one cooks up in no time! It quickly allows you to recreate the athlete's balanced plate, with 1/3 carbohydrates, 1/3 protein, and 1/3 vegetables.

bol poké aux crevettes épicées avec avocat, mangue, poulet et sauce épicée