Dinner for athletes: what to have for dinner today

The day is coming to an end, the lights are dimming, people are making their way home. You arrive home after spending the whole day working or studying and, in the best case, training.
You take a good shower and… wow, I’m so hungry!!!

Time for one of my favorite parts: dinner!!! But… what should I make? I open the fridge, consider different options, and start cooking.

Eating well is very important, especially for athletes, since good nourishment is key to achieving satisfactory results. We all know this, but there are many myths to dispel about meals. Today we will focus on dinners!

The nutrients needed for good recovery and to be ready for the next session are the following:

Carbohydrates: they are our source of energy. Once digested, they enter the blood as glucose molecules available to the body. Those not used are stored in the liver and muscles as glycogen. Any excess will be stored as triglycerides.

Glycogen, the athlete’s fuel

During exercise, the body uses this glycogen, so it is important for athletes to consume this nutrient daily. It is the athlete’s fuel!
They can be skipped if that day has been a rest day since those reserves have not been used.

Proteins: They are necessary for recovery and maintaining muscle mass. They help repair tissues damaged by physical exercise, speed up recovery, participate in hormonal action, and more.
Protein needs in athletes are somewhat higher than in sedentary people, so it is important to adjust amounts according to physical activity.

Fats: They are necessary to optimize sports performance and recovery (despite their bad reputation). It is very important to consume a quality source. The best example is extra virgin olive oil!
Fats must be consumed because avoiding them leads to a deficiency in fatty acids essential for the proper functioning of the body, as well as a reduction in inflammation caused by exercise, improved blood circulation, and proper hormonal function. Good sources of fatty acids include: avocado, nuts, olives, extra virgin olive oil, seeds…

Vitamins and minerals: It is very important to include plenty of vegetables and greens. This helps keep infections and viruses at bay by strengthening the immune system, and also allows the vital functions of the human body. These vegetables and greens provide these vitamins and minerals.

And let’s not forget to drink water. It is so important and necessary to stay hydrated and for all body functions to work properly. Proper hydration is essential whether you exercise or not!

And finally, we put all the ingredients together and… delicious!

There are countless dinner ideas for athletes.

I love making a salad for dinner with all sorts of things, whether it’s cold or hot; escarole, lettuce, lamb’s lettuce, carrot, rocket, tomato, cucumber, beetroot (great for its strong antioxidant effect), quinoa and tofu, for example… A salad can be a good first course in an athlete’s dinner!

A pumpkin purée is also wonderful, especially now that it’s in season, with tempeh and a bit of rice… simply divine! Also, when we eat seasonal products, we always save money. Which is not bad at all! What do you think of this other dinner option for athletes?

These are just a few ideas but there are thousands and thousands of options, thousands of ways to cook, of recipes, so choose the ones you like best.
Be creative and don’t make meals routine… enjoy them!!!

And best of all, finishing dinner, sitting on the sofa with a nice warm infusion and enjoying my moment SIZEN. It’s the time when I am restoring body and mind. Nothing better than sitting down to enjoy a good book, a series, or some music.

What more could one ask for?