5 Recipes for Athletes

5 Recipes for Athletes

Physical exertion increases the body's energy needs. 

You should adjust your diet so that you can recover and have the energy you need for these activities. 

 

For example, proteins help repair the microtears in muscles caused by physical exertion. 

Then there are fats: They facilitate the release of hormones that are important for recovery and are a valuable source of energy for endurance sports. 

 

And finally, carbohydrates replenish the glycogen stores in the muscles. These stores provide the muscles with quick and easy access to carbohydrates—and thus the energy needed for the desired movement. 

 

 

Here are a few examples of interesting recipes for athletes: 

Pancakes: 

 

Ingredients for 3 to 4 pancakes: 

• ½ Banana
• 80 g rolled oats
• 1 whole egg
• 60 ml milk 
• 1 packet of vanilla sugar 

Preparation: 

 

• Peel the banana 
• Put all the ingredients in a bowl 
• Puree everything 
• Fry the mixture in a pan that has been greased beforehand (with olive oil, for example)
• Turn halfway through the cooking time

Nutritional Information: 

Serving	Protein	Carbohydrates	of which sugar	Fett	of which saturated fatty acids	Dietary Fiber	Calories
1 Pancake	5,4	17,28	5,21	3,10	0,76	2,46	118
100 g	8,06	25,79	7,78	4,62	1,17	3,68	177
Total	21,61	69,11	20,85	12,39	3,12	9,85	474,37

These pancakes are great for breakfast or as a snack. 

 

Their protein content makes them a good choice for building muscle. 

 

These pancakes also make a great post-workout snack. The whey protein in the milk is absorbed quickly and helps your muscles start repairing themselves right away. And the carbohydrates quickly replenish your muscles' energy stores.

 

 

Porridge:

 

 

 

Ingredients: 

• 35 g rolled oats
• 100 g quark
• 75 ml milk
• 1 Banana
• 5 g almonds
• 65 g raspberries

Preparation: 

 

• Mash the banana with a fork
• Mix the rolled oats, quark, milk, and banana
• Let it sit so the flakes can soak up the milk
• Sprinkle the almonds and raspberries on top as a topping

	Protein	Carbohydrates	of which sugar	Fett	of which saturated fatty acids	Dietary Fiber	Calories
Total	17,58	57,46	31,24	11,46	4,29	10,3	403

 

Porridge is an excellent breakfast. It's rich in protein and carbohydrates and contains healthy fats—which give your body energy for the entire morning. It's also high in fiber and aids digestion. 

Energy Balls: 

 

 

Ingredients for 15 balls:

• 140 g pitted dates
• 50 g almonds
• 50 g cashews
• 1 tablespoon coconut oil
• 1 teaspoon of chia seeds

Preparation: 

• Cut the dates into pieces
• Blend the almonds and cashews
• Add dates, coconut oil, and chia seeds
• Blend again
• Shape into balls
• Let it rest in the refrigerator for 1 hour

	Protein	Carbohydrates	of which sugar	Fett	of which saturated fatty acids	Dietary Fiber	Calories
1 ball	1,67	7,09	6,40	4,44	1,27	1,49	75
100 g	9,64	40,91	36,92	25,61	7,33	8,61	433
15 balls	25,06	106,37	96	66,59	19,05	22,39	1125

Energy balls are rich in carbohydrates and provide the body with the energy it needs for physical activity. When eaten before a workout, they give you the energy you need for your workout. 

Fruit Jelly: 

 

 

Ingredients: 

• 250 g fruit
• 250 g sugar
• 1½ packets of gelling agent (about 60 g)

• Peel and puree the fruit
• Mix the fruit puree, sugar, and gelling agent
• Heat the mixture over low heat 
• Once the sugar has melted, let everything boil for 5 minutes
• Pour everything into a mold 
• Chill
• Cut into strips of the desired size

	Protein	Carbohydrates	of which sugar	Fett	of which saturated fatty acids	Dietary Fiber	Calories
30 g	0,1	16,9	16,8	< 0,05	< 0,05	0,30	68
100 g	0,35	56,16	55,4	< 0,05	< 0,05	0,99	227
Total	1,99	314,5	310	< 0,05	< 0,05	5,52	1273

 

Fruit jelly is an easily digestible snack that quickly provides carbohydrates and, therefore, energy. It is recommended for long training sessions, competition days (between races), or endurance events (marathons, trail runs, etc.).

The BEAG: 

A BEAG , or Boisson d’Effort d’Apport Glucidique (carbohydrate-containing sports drink), is a beverage consumed during exercise. The goal is to replenish carbohydrates to restore energy to the muscles and to replace the nutrients lost through sweat. It is recommended for physical activities lasting more than an hour and in very hot weather. 

A BEAG should contain between 25 and 80 grams of carbohydrates per liter. 

For this, a mixture of 1/5 fruit juice and ⅘ water is recommended. 

For one liter of beverage, you can use, for example: 

• 200 ml grape juice (containing 16 g of carbohydrates per 100 ml, or 32 g)
• 800 ml water

In very hot weather, it may also be a good idea to add 1 g of salt per 1 L of water to replace the sodium lost through sweat—this improves hydration and helps prevent hyponatremia.