Bridging the Gap: Applying Nutrition Knowledge to Delicious Cooking for Athletes

February 25, 2025

Nutrition

Share this post

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?

Stocks and Broths: A Chef’s Best Friend

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 Proteins: The Superior Cooking Method

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.

Grilling has several advantages:

Little to no additional fats or oils are needed, unlike sautéing or roasting.
Excess fat drips away during cooking, leaving a leaner protein.
The high-heat, short-cook time method locks in flavor while preserving nutritional value.

Blanching: The Prep Secret You Need

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.

Our head traveling chef, Chef Karla Urena, emphasizes blanching as a foundational technique in meal prep. It’s commonly used in professional kitchens and catering services, but it’s just as effective at home. For a guide to blanching various vegetables, check out our link here!

Cooking Oils 101

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.

Pivot’s Chef Karla recommends the following oils for home cooking:

High-heat oils: Refined avocado oil, refined coconut oil, and rice oil are ideal for frying or cooking proteins. Rice oil, a Pivot kitchen favorite, performs really well under high heat.
Medium-heat oils:
Extra virgin olive oil, unrefined avocado oil, and sesame oil are perfect for baking or sautéing. Remember, everything in moderation!
Low-heat oils:
Unrefined oils, while nutrient-rich, are best reserved for dressings or as finishing oils for salads or bowls.

Pro Tip: To enhance flavor and prevent burning, infuse butter with a high-heat oil.

Reviving Dry Meal Prep

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.

Balancing Nutrition for Athletes

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!

Share this post

Phoenix Rising FC Teams Up with Pivot Culinary for 2025 Season

March 11, 2025

Phoenix Rising FC and Pivot Culinary Management are proud to announce a partnership that will fuel players with performance nutrition throughout the 2025 season. Recognizing the critical role that nutrition plays in elite athletic performance, Phoenix Rising has made a strategic shift in its approach for its players, selecting Pivot Culinary for its expertise in whole-food, scratch-kitchen nutrition designed to optimize professional athletic output.

Kareem Abdul-Jabbar on one of his biggest regrets: “I wish I’d eaten healthier foods to build a better body”

March 11, 2025

Kareem Abdul-Jabbar was always known for his extraordinary athleticism and strength. Even during his teenage years, he was taller, bigger, and stronger than most players his age. However, the Hall of Famer openly admitted that….

Keep up with Performance!

CONTACT US

We look forward to connecting with you.

CONTACT DETAILS

+1 480-470-8748

[email protected]

Corporate Office:

7000 E Shea Blvd Suite F1830, Scottsdale, AZ 85254