Nutritional needs for high athletic performance includes sufficient calorie intake, adequate hydration and attention to timing of meals. Proper nutrition for athletes is critical not only to their athletic success, but more importantly to their growth, development, and overall health. This is a meal plan that can support a plant-based athlete. All meals have good energy, carbohydrate, protein, fat and micronutrient.
Carbohydrates: Main part of the meal. A good meal means plenty of good carbohydrates, with dietary fibre. The dietary fibers are an important part of the diet because they lead to greater satisfaction and overall health. Carbohydrates gives you body and brain energy. Our muscles run on carbs.
Protein source: Do beans because they taste great. The good thing about beans is that they are a perfect source of protein, and they are full of dietary fibre, vitamins and minerals. The minerals they contain, folate and iron, we must use for the production of our red blood cells. We use the red blood cells to transport the oxygen out to the hard-working muscles, which are under pressure when doing hard sports! Other: quinoa, peas, greens, hummus, bread, seitan or tofu.
Try to remember to eat fresh herbs. They are bursting with vitamins and minerals and are super good for digestion. Throw it in both your salad and smoothie – it cleans your system.
Easy Everyday Meal Ideas
Breakfast
– Remember to have a powerfull and fruity start of the day.
Oatmeal
Oats with plant milk cinnamon, salt and a sugar. Topped with coconut flakes, banana, peanut butter and berries.
Smoothie
Water or plant milk base with fresh bananas, fresh spinach, lots of berries, oats, chia seeds. You can add superfoods as you wish. (Always make a lot of smoothie, so you have for either a snack or lunch later.)
Bread topped with Something Good
Whole grain bun with avocado, peanut butter or hummus. Always with fruit on the side.
Lunch
– Keep the stomach satisfied. These dishes can be made from a dinner the day before.
Rice Salad
Rice (50% of the dish) with beans, fresh leafy vegetables and fresh herbs. For dressing you can use a tahini dressing, which has lots of good fats, proteins and calcium. You can add you favourite vegetables like; cucumber, tomato, avocado or peas.
Potatoes with Hummus
Potatoes wedges with homemade oil-free hummus with fresh spinach and greens.
buns with hummus and avocado
Root fruit soup (preferably potato and artichoke) with good bread
Healthy Sandwich or wrap
A Carbohydrate (like rice, quinoa, potato) in a bun or wrap with hummus, avocado, greens and dressing. You can also add tasty tofu or seitan.
Dinner
– Eat a big health meal for dinner, its the first start to have energy for the next day. All these ideas you can use for lunch the net day.
Pasta with a Sauce
Load up on pasta with a home cooked tomato sauce, you can add beans, tofu or soy mince for extra filling and protein. Always eat you pasta with a healthy salad on the side.
Mexican Tacos & Wraps
Tortillas and tacos with bean mole, greens, guacamole and salsa. Add some fried vegestables and even eat it all as a Mexican salad.
Dhal & Rice
A stew made from dried split pea or lentil. Eat some rice, herbs and fresh vegetables on the side.