10 simple and nutritious cooking recipes for athletes Fitnessterapy

10 simple and nutritious cooking recipes for athletes Fitnessterapy

10 simple and nutritious recipes for athletes:

1. Vegetable and Cheese Omelet:
- Whisk 3 eggs with salt and pepper.
- Pour into a hot pan and add vegetables (peppers, spinach, tomatoes).
- Sprinkle with grated cheese and fold in half.

2. Oatmeal Fruit Bowl:
- Cook 1/2 cup rolled oats in 1 cup milk.
- Add berries, banana slices, nuts and a spoonful of honey.

3. Grilled Chicken with Roasted Vegetables:
- Season chicken breasts with spices.
- Grill or bake.
- Serve with vegetables (carrots, broccoli, zucchini) roasted in olive oil.

**4. Protein Smoothie:**
- Mix 1 scoop of protein powder, 1 banana, 1 cup of almond milk and spinach.
- Add ice cubes and stir.

**5. Baked Salmon with Asparagus:**
- Season the salmon with salt, pepper and lemon.
- Bake at 180°C for about 15-20 minutes.
- Serve with roasted asparagus in olive oil.

**6. Quinoa and Vegetable Salad:**
- Cook 1/2 cup of quinoa and let cool.
- Mix with vegetables (cucumbers, peppers, red onions) and beans.
- Season with a light vinaigrette made from olive oil and lemon juice.

**7. Turkey and Avocado Wraps:**
- Wrap slices of turkey, avocados and vegetables (lettuce, tomato) in whole wheat tortillas.

**8. Pan-fried Vegetables and Tofu:**
- Sauté tofu with vegetables (kale, carrots, mushrooms) in olive oil.
- Season with soy sauce and spices.

**9. Greek Yogurt with Nuts and Honey:**
- Mix Greek yogurt with nuts, chia seeds and a spoonful of honey.

**10. Berry and Spinach Smoothie:**
- Mix frozen berries, spinach, yogurt and almond milk.

These simple and nutritious recipes are designed to support the needs of athletes by providing protein, complex carbohydrates and healthy fats. Feel free to customize the recipes to suit your specific preferences and needs.