Easy Meals for Student Athletes
We’re a big sports family and back to school = back to after-school practices. Between my 4 kids (ranging from 16 to 6) they participate in — at some point in the school year — club soccer, varsity school soccer, competitive cheer, middle school cheer, cross country, track & field, and aerial acrobatics. All my kids are still growing — either in height or muscle mass or speed — and they burn hundreds of calories a day. Through trial and error, and a lot of research and coach suggestions, we’ve learned how much protein, carbs and yes, even sugar, our kids need. And to plan healthy meals around those goals.
Here are just a few simple meals to get you started on fueling your student athlete this season :
Breakfast Meals:
Greek Yogurt Power Bowls
Combine 1 cup of full-fat Greek yogurt with 1/2 cup of mixed berries, sliced banana, kiwi, 1 tablespoon of nut butter, a handful of granola, and a drizzle of honey. You can sub out the yogurt for frozen acai. Provides fast-absorbing whey and slow-digesting casein for quick recovery.
Banana Peanut Butter Protein smoothie
Combine 2 frozen bananas, 1 C of whole milk, almond milk or pistachio milk, and 4 T of powered peanut butter. Blend until smooth. If your athlete uses creatine, add their daily dosage to the smoothie. Helps build muscle without any extra added sugar.
Breakfast Burritos
Wrap whole-wheat tortillas around scrambled eggs, canned black beans, shredded cheese, and fresh salsa. You can make ahead and wrap them individually in parchment paper and freeze them. Microwave for 2 minutes when needed (usually when your kid is running out the door). An excellent, balanced portable carbohydrate and protein.
Lunch Meals:
Salmon & Rice bowl
Heat up 1 cup of pre-cooked instant white rice (We like Trader Joe’s frozen Basmati or Jasmin rice; takes 3 minutes to heat each bag, and it’s the perfect portion.). Top with 4 oz of smoked or canned salmon, 1/2 C of cottage cheese, a drizzle of soy sauce, and shake some everything bagel seasoning on top. This lunch provides a massive hit of complete protein.
Turkey Avo wrap
Choose a whole grain or spinach wrap. Fill with 4 slices of turkey breast, 1 smashed avocado (with a splash of lemon juice), and lettuce. These roll ups supply lean muscle-building protein, sustained energy from healthy fats, and easy pre-workout digestion.
Dinner Meals:
Pasta with meat sauce
Whole-grain pasta with ground turkey or beef helps quickly refill muscle fuel stores. Cook a box of noodles. While they boil, cook your ground meat (don’t forget to drain) and then add your favorite marinara or spaghetti sauce. The brand Sturdy High Protein Marinara delivers an impressive 20g of protein per serving to support muscle repair and recovery after heavy training.
Grilled chicken over Quinoa salad
Chicken provides lean protein packed with amino acids that rebuild muscle tissue broken down during hard exercise. Quinoa is one of the rare plant foods containing all nine essential amino acids! Marinate your chicken breasts in Italian dressing and grill when ready. Prepare the quinoa as directed on the box. Fluff and then add 1 C chickpeas, 1 chopped red bell pepper, 1 diced cucumber, shredded fresh parsley, and a squeeze of lemon. Serve with sliced, grilled chicken.
Sweet potato tacos
Cook 2 lbs lean ground beef or half beef/half ground chicken (drain) and add 2 packets of Kinder brand taco seasoning (no added ingredients, just pure spices). Set aside while you bake the whole sweet potatoes (1 per family member). Once the potatoes are cooked through, slice in half and top with taco meat, shredded lettuce, 1/4 C black beans, 1/4 C canned corn, fresh cilantro, diced red onion, and a dollop of sour cream or taco sauce. Complex carbohydrates supply long-lasting fuel without sudden blood sugar crashes. Ideal for training steady stamina.
