Apart from a tough and rigid workout routine, specific foods play a vital role in an athlete’s performance. The proper diet not only supplies the required nutrients to the body but also aids in quick recovery of injuries that an athlete is bound to suffer, considering the load of physical tasks their body undergoes. Now that we have known the benefits of healthy, nutritious food, let’s jump deeper to find some healthful and nourishing dishes.
1.Veg Pulao
This dish is one of the most preferred and popular dishes in India but apart from its flavor, it also has many health benefits. When cooked with vegetables like tomato, carrots, peas etc. and other ingredients like ginger and garlic, this dish provides anti – inflammatory and antioxidants that lessen muscular fatigue and improve performance. This dish is a whole meal and keeps one complete for a long time. Also, it’s believed that eating rice at night can relieve stress. So, have your veg pulao with the veggies of your choice.
2.Dry Fruit Ladoo
These ladoos are a quick energy booster and provide protein for muscle recovery. They are easy to make. It’s also a healthy substitute for sweets and desserts that are high in sugar and not advisable for people who follow a specific diet or have diabetes. The ingredients needed to make this healthy balls are a cup of finely chopped dry fruits, desiccated coconut and half teaspoon of cardamom powder. Just mix the ingredients well and then mould them into balls. These ladoos can be consumed anytime.
3.Kale Salad
Kale is a vegetable of the cabbage family and contains nutrients that are significant for athletes. Kale salad is an ideal way to have raw kale to boost stamina and endurance. The ingredients include fruits like oranges and pomegranates, strawberries and blueberries. Mint leaves and olive oil is used for dressing of the salad. Cut them and mix them well. Now, it’s all set to have along with your daily meals. They are highly nutritious and contain antioxidants, vitamins C and K, and minerals.
4.Sweet Potato Chat
Sweet potato is a highly nutritious food which is filled with energy. It is dense and has a sweet flavor. An easy way to have it is to make a chaat. The recipe is quick and requires only mixing of the five ingredient. The ingredients include steamed sweet potato cut into cubes, salt, aamchur powder, black pepper and lemon juice to sprinkle over the mixture. This is the healthiest to have chaat if you are on a diet.
5.Scrambled Eggs
Eggs are an excellent protein source that boosts performance. Adding eggs to breakfast is a recommended and great way to start the day. Scrambled eggs is a perfect breakfast that takes less time and ingredients as well. Along with the goodness of eggs, it also comes with the benefits of Cheddar cheese and tomatoes. Take a pan and pour some olive oil, heat it and break an egg. Stir it for a minute, add Cheddar, and stir it for some more time. Finally, remove it from the heat and add tomatoes and herbs of your choice to have it as your healthy breakfast.
6.Tandoori Salmon
Tandoori salmon is gluten-free, dairy- free and quick to make. You can use an oven, air fryer or a pan to cook this dish. To make this healthy dish, you need lots of grounded spices that adds flavor to the dish. Firstly, gather the spices then marinate the salmon pieces into the spices mixture and finally, grill/roast it the way you want. The Omega 3 in salmons improve neuromuscular function and reduce fatigue which enhances sporting performance.
7.Low-Fat Tandoori Chicken
Consuming chicken meat promotes muscle development and helps in recovery too. It is high in amino acid content and has high nutritional value. Low fat tandoori chicken is a healthier and tastier way to have chicken. This recipe does take a little longer but the benefits and flavours are worth it. The process starts with prepping the chicken. After that, gather all the spices and mix them well, marinate the chicken for an hour or overnight in a fridge. Lastly, fry it in a non stick pan and serve with the herbs and seasoning of your choice.
8.Lentil Soup
Lentils/Dals is a comfort food to many Indians. It is highly nutritious, low in fat, contains minerals and fibres. Go for dry lentils, as they are best for soups. To make a tasty lentil soup, you need some spices, vegetables and water. To bring out the flavor, slow heat the ingredients. That’s it! Lentils are the main sources of protein for the vegans and vegetarians. You can have this lentil soup along with rice or roti.
9.Peanut Butter And Banana Sandwich
Peanut butter sandwich serves as a healthy snacks option for athletes. It is important for them to some snacks break as they need fuelling now and then due to the extensive physical training they undergo. A peanut butter sandwich made of whole-wheat bread provides the body with carbohydrates, fats and protein. Just take a slice of bread and layer it with peanut butter, then place chopped banana and cover it with another bread slice which is also layered with peanut butter. Heat it till it turns golden brown, and have it anytime.
10.Ragi Roti
Finger millets is known as ragi in India. It has high nutritional value. Consuming ragi roti provides body proteins, calcium and fibre. It is also gluten-free and hence it is safe for people who are intolerant to gluten. It is easy to make, and requires only hot water, millet flour and salt. Add a pinch of salt to the ragi flour and mix well. Boil water and add ragi flour to it to make a dough. Let the dough rest for 20 minutes before making small balls out it. Roll them into flatbreads and cook them in a pan.
11.Oatmeal
If you are looking for something nourishing and simple at the same, this has to be it. Also, oats are great for health. They are carbohydrate complexes that provide steady blood sugar to optimize energy over time. The recipe is quite simple. You only need few ingredients which are oats (gluten-free if you are gluten sensitive), water or milk, almonds and some fruits. The first step is to stir the mixture of oats and milk. Then add almonds and fruits of your choice to add the freshness of fruits to it.
12.Toast
Homemade bread or toasts should be included in the breakfast as they are healthy and go along with many side dishes. This bread recipe is free from yeast, dairy and gluten. It only takes 5 minutes to whip up. The texture of this bread holds perfectly for sandwiches. For making bread, you need egg yolks and whites separated into two bowls,avocado oil,apple cider vinegar, blanched almond flour,baking soda,baking powder and salt. The mixture of right amount of these ingredients when put in a pre heat oven, results in a delicious homemade bread.
13.Ginger Tea
Ginger tea is filled with the goodness of ginger. It has anti-inflammatory, antioxidants and antimicrobial properties which makes it an ideal drink for athletes. This drink is quick and easy to prepare. First, cut small pieces of ginger and add them to water. Boil it for 7 – 12 minutes and add ingredients that will enhance the flavor of the drink. You can add turmeric, cardamom and honey. After that, strain the liquid.
14.Garlic Roast
Incorporating garlic in post-workout diet can calm inflammation and support gut health for athletes. Garlic roast is a versatile recipe that goes along with many dishes and adds its nutty and sweet flavour. The ingredients needed are garlic and olive oil. Simply cut the upper part of the bulb and drizzle some oil over it. Wrap the garlic with aluminum foil and roast it in an oven for 20 – 30 minutes. Take it out of the oven and remove the peels. Now, will get a soft golden brown garlic spread that can have with your pasta, soup or other dishes.
15.Fried/Baked Tofu
Tofu has nearly10 grams of proteinper serving. It contains all9 essential amino acids and is packed with iron, calcium, manganese and phosphorus. Many use it as an alternative to paneer. The first step is to take your press the tofus with towel for at least 30 minutes and then you can either fry it in a pan, air fryer or bake it in an oven at 425⁰F for 15 minutes. For seasoning, use pepper, salt, paprika and garlic powder.
16.Yogurt Parfait
The carbohydrate, lactose in yogurt provides fuel for muscle and the protein helps in muscle building. To make a yogurt parfait, take a tall glass, yogurt, fruit, and oats. First make a layer of yogurt and then a layer of fruits. Blueberries, blackberries, strawberries, and most other kinds of fruit work well. The oats can be fresh or toasted. Yogurt is a fermented food and keeps your gut healthy.
17.Chocolate Yogurt
Dark chocolates has compounds that have antioxidant properties. Also, the flavanols in dark chocolate can reduce LDL or “bad cholesterol”. A delicious recipe to incorporate dark chocolate is chocolate yogurt. Simply add a small amount of dark chocolate to the yogurt and mix them well. Add fruits to it if you want to. This dessert contains benefits of both chocolate and yogurt.
18.Turmeric Milk / Haldi Doodh
It’s a traditional Indian beverage used as an Ayurvedic remedy to cure cough, cold, wounds and other ailments. The recipe starts with boiling milk and letting it cool down. Add turmeric paste or powder and some black pepper then stir well. Though used as a remedy, it can be had even when one is completely fine. Usually it is consumed before bed.
19.Papaya Juice
Papaya is rich in vitamin C and A, and other nutrients like beta carotene, potassium and lycopene. It is good for digestive health and reduces inflammation. Papaya juice is an easy recipe to intake the goodness of papaya along with other fruits. Pick up the fruits of your choice and cut them. The papaya seeds can be included or excluded depending on one’s choice. Add ice cubes and your chilled, refreshing drink is ready.
20.Green Tea
Green tea is known as ergogenic aid to fuelling sports performance. Hydrating and soothing green tea is had before and/or after working out. Take a saucepan and boil 2 cups of water. Add sugar if you want to but skipping it gives a healthier green tea. You can add spices and herbs of your choice at this point and then remove it from the heat. Add green tea leaves to the liquid and steep or for 2 to 3 minutes.
