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Meal prepping with basics like chicken, rice, and broccoli is often easier than cooking every night, but eating the same meals daily can quickly lead to “food fatigue.” This common issue among professional athletes can reduce appetite, making it harder to meet nutritional needs. As sports dietitians and performance coaches know, skipping meals or turning to quick options such as fast food, is never ideal, especially for those aiming to perform at their best.
What are some meal solutions that can help with meal planning for athletes?
Although the terms “broth” and “stock” can be used interchangeably, they are different in composition and purpose. Stock is made from bones and contains a higher protein content, while broth is typically made from meat, delivering less protein but more flavor. For example, chicken, turkey, and beef bone stock provide 5–10 grams of protein per cup, whereas broth contains less than a gram per cup.
Stock and broth are simple to make. If time is an issue, store-bought stocks work perfectly well too. To elevate meal prep, consider cooking rice with stock instead of water or adding it to pasta sauces for an extra depth of flavor.
Grilling remains the top choice for cooking proteins, not only for flavor but also for its health benefits. While outdoor grills are ideal, those without easy access to grilling equipment can copy the experience with cast iron grill pans or plates, which are perfect for even the smallest kitchens.
Blanching vegetables is a game-changing kitchen hack that keeps veggies fresh for up to an entire week of meals. This quick par-cooking method locks in color, texture and nutrients, making it easy to sauté or incorporate into dishes later in the week.
Cooking oils have been a hot topic, particularly when it comes to seed oils. While seed oils like canola and soybean are often used for frying, they are best avoided due to their links to fatigue and gastrointestinal issues. Moderate use of oils like sesame oil in stir-fries are typically acceptable.
Pro Tip: To enhance flavor and prevent burning, infuse butter with a high-heat oil.
Meal-prepped food often dries out during refrigeration, but a tablespoon of water can work wonders. For rice or proteins, simply add water to a sauté pan, cover, and steam for a few minutes to restore moisture. You can also get similar results by microwaving the dish with a bit of water in a covered container. While fresh meals are always best, this trick ensures your prepped meals stay appetizing throughout the week.
Managing performance nutrition for athletes is no small task, especially when balancing limited budgets and hectic travel schedules. It’s inspiring to see the growing emphasis on team nutrition in professional sports, but it also brings challenges in ensuring meals meet the highest standards.
We hope these tips are the start of improving your own kitchen skills but also empower you to ask the right questions of caterers and food service providers. Knowledge is POWER!
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