The day is coming to an end, the lights are going down, people are heading home. You arrive home after spending the whole day at work 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 nutrition is key to achieving satisfactory results. We all know this, but there are many myths to debunk when it comes to meals. Today, we’re going to focus on dinners!
The nutrients needed for good recovery and to be ready for the next session are the following:
Carbohydrates: they are our energy source. Once digested, they enter the bloodstream as glucose molecules available to the body. Those not used are stored in the liver and muscles as glycogen. Any excess will accumulate as triglycerides.
Glycogen, the athlete’s fuel
During exercise, the body consumes this glycogen, so daily intake of this nutrient is important for athletes. It’s the athlete’s fuel!
They can be skipped if you have rested that day since those reserves won’t have 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, etc.
Protein requirements for athletes are somewhat higher than for sedentary people, so it’s important to adjust amounts based on physical activity.
Fats: They are necessary to optimize sports performance and recovery (despite their bad reputation). It’s very important to consume a quality source. The best example is extra virgin olive oil!
Fats should be consumed because avoiding them leads to a deficiency in essential fatty acids needed for proper body function, as well as reduced inflammation from 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’s very important to include plenty of vegetables and greens. This helps keep infections and viruses away by strengthening the immune system and supports vital body functions. These vegetables and greens provide these vitamins and minerals.
And let’s not forget to drink water. It’s so important and necessary to stay hydrated and allow all body functions to work properly. Proper hydration is essential whether you exercise or not!
And finally, we combine all the ingredients and… delicious!
There are countless dinner ideas for athletes.
I love making a salad with a thousand things for dinner, whether it’s hot or cold; escarole, lettuce, lamb’s lettuce, carrot, arugula, tomato, cucumber, beetroot (great for its powerful antioxidant effect), quinoa, and tofu, for example… A salad can be a great starter for an athlete’s dinner!
A pumpkin puree is also divine, especially now that it’s in season, with tempeh and a bit of rice… absolutely amazing! Plus, when we eat seasonal products, we always save money. Which is not bad at all! How about this other dinner option for athletes?
These are just a few ideas, but there are thousands of options, thousands of ways to cook, thousands of recipes, so choose the ones you like best.
Be creative and don’t make meals routine… enjoy them!!!
And best of all, after finishing dinner, I sit on the sofa with a nice warm infusion and enjoy my SIZEN moment. It’s the time when I’m recovering my body and mind. Nothing better than sitting down to enjoy a good book, a series, or some music.
What more could you ask for?
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