5 Healthy Lunch Ideas for Athletes

The following are five healthy lunch ideas for athletes.

1) Baked Sweet Potato

Oven-baked sweet potatoes are filled with beta-carotene which is the precursor to vitamin A. Vitamin A helps athletes in building muscle, playing better during games, and preventing injuries. Sweet potatoes also give athletes energy because they contain carbohydrates that include fiber. They also contain vitamin C to help the body absorb iron, which is found in green peas and spinach. The fiber in sweet potatoes helps athletes stay full longer so they aren't snacking on unhealthy foods later in the day.

2) Large Salad with Chicken or Tuna

Making salads can be time-consuming because there are so many ways to make them, but it is worth it in the end. A large salad with a source of lean protein can be made in advance for many days. Each day add different healthy toppings such as broccoli, beans, chickpeas, quinoa, or low-fat cheese. Also, include other vegetables that are high in vitamin C and E . By doing this, athletes will be getting plenty of vegetables throughout the week.

3) Whole Wheat Pita Pizza

Add some whole wheat pita bread to the food list for athletes because it is a quick and easy snack full of carbohydrates. Add tomato sauce, veggies like broccoli, artichoke hearts, carrots, spinach leaves, red onion, and low-fat cheese. This can be a delicious snack or side dish for dinner time.

4) Greek Yogurt with Trail Mix

Greek yogurt is beneficial for athletes because it contains protein that helps build muscle, aid in recovery time after practice, and aids in weight management. It is also full of vitamin C which boosts the immune system. When shopping, choose Greek yogurt with less sugar. Trail mix is also beneficial for athletes because it contains healthy fats, protein, and fiber to keep athletes full when they are on the go or in between meals.

5) Whole-Grain Cinnamon Raisin English Muffin

For breakfast or a quick snack, an athlete can spread two tablespoons of all-natural peanut butter on a whole-grain cinnamon raisin English muffin. This is packed with protein and fiber, which boost the immune system and help athletes avoid sickness that can come from not eating healthy or exercising too much.

These five healthy lunch ideas for athletes will provide energy throughout the day to exercise and play sports without feeling tired.

Here are three bonus smoothie recipes that contain plenty of protein to maintain and build lean muscle mass:

1) Green Apple Protein Smoothie -

Place one frozen banana, 1 cup of apple juice, 1/2 cup of plain Greek yogurt, 1/2 teaspoon ground cinnamon, and 4-5 ice cubes in a blender. Process until smooth for about 30 seconds. Use a spoon to stir in 2 tablespoons of pumpkin seeds.

2) Cherry and Beet Smoothie -

Place 1 cup of almond milk, half a cup of frozen cherries, half a cup of frozen blueberries, one tablespoon ground flaxseed, two tablespoons of powdered peanut butter (unsweetened) in the blender. Process until smooth for about 30 seconds or more depending on desired consistency. Pour into a glass and top with a sprinkle of ground cinnamon.

3) Strawberry Banana Smoothie –

Place 1 cup milk, a small frozen banana, 5-6 large sweet strawberries, one tablespoon vanilla protein powder, and 3 teaspoons of honey in the blender. Process until smooth for about 30 seconds or more depending on desired consistency. Pour into a glass and top with 1 tablespoon of chopped walnuts.

4) Tropical Green Smoothie -

Place one cup unsweetened coconut milk, 1/2 cup pineapple juice, half a frozen banana, two tablespoons of powdered peanut butter (unsweetened), and one teaspoon of ground turmeric in the blender. Process until smooth for about 30 seconds or more depending on desired consistency. Pour into a glass and top with chopped pistachios.

5) Chocolate Protein Smoothie -

Place one banana, 1 cup of almond milk or regular milk, 1 tablespoon wheat germ or ground flaxseed, half a teaspoon pure vanilla extract, and 4 tablespoons chocolate protein powder in the blender. Process until smooth for about 30 seconds or more depending on desired consistency. Pour into a glass and top with crushed peanuts.

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