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Complete Proteins
Complete Proteins
Hey everyone! As a growing athlete it is important to get plenty of protein. Protein helps to rebuild and repair muscle that is broken down during a workout. Protein also helps to store carbohydrates, which your body uses as energy during a workout.
It is important that you are getting a complete protein. That means a protein that contains all nine essential amino acids. Foods such as meat, fish and eggs are considered complete proteins. However, if you are like me you may not eat a lot of meat, or you may eat no meat at all. But don't fret, there are foods that you can still get your complete proteins from! Click through the easy recipes below! I promise they are easy, because I am not master in the kitchen!
Source: Healthline.comRecipes Containing Complete Proteins
Recipes Containing Complete Proteins
Red Beans and Rice
Ingredients:
1 Cup Rice
1 15oz can of red Kidney Beans
Optional: Seasoning of Choice
Steps
Cook 1 cup of rice according to the directions on the packet
While the rice cooks, rinse and drain the beans.
When the rice has finished cooking, add in the beans and your seasoning! Stir the ingredients to mix them up.
Serve on a plate or in a bowl. It's that easy!
*If you decide not to share, you will probably have left overs! *
Peanut Butter Sandwich
Ingredients
2 slices of whole wheat bread
2 tablespoons of peanut butter
Steps
Take out the bread and spread the peanut butter! Easy and quick!
Variations
Add half a banana to also get some potassium in
Add your favorite kind of jelly
Toast the bread then add the peanut butter
Add some marshmallows or marshmallow fluff
Pita and Hummus
Ingredients
Hummus any flavor
Pita bread or Pita chips
Steps
Dip the pita in the hummus and enjoy!
Quinoa
Carbohydrates
Carbohydrates
Let's talk about carbs! I know many people are scared away from eat carbs, but don't be! As an athlete it is so important for you to fuel your body for optimal performance. Carbs are going to help give your body energy and stamina when training.
"Carbohydrates stored in your body are known as glycogen." You need glycogen because it affects stamina and intensity. If you have lower glycogen levels, you will not be able to perform at your maximum potential. Without enough glycogen your body uses protein and fat, which are inefficient uses of energy when training Also, carbs help you to use protein for muscle recovery and growth.
Active.com
Carbohydrates for Endurance and Intensity
Carbohydrates for Endurance and Intensity
Brown Rice (There is a recipe above using rice!)
Bananas (I like mine with peanut butter)
Plain or vanilla low-fat yogurt. I like to opt for plain and add stuff in, ideas below.
Strawberries and blueberries. These can be great paired with low-fat yogurt.
Oats
Sweet Potatoes
Oranges
Recipes with Carbohydrates
Recipes with Carbohydrates
Overnight Oats
Ingredients
1 Cup of dry oats
1 Cup of almond milk
1 Banana
1 jar or other container to keep oats in
Flavoring or extras
Steps
Peel the banana and place it in a bowl. Microwave for 1 minute. If the banana splits that is okay! It actually helps bring out the sweetness and makes it a natural sweetener.
While the banana is in the microwave, put the oats and milk in the same container.
When the banana is done, you are going to mush it up a bit. I like to use a fork. Then mix it in with the oats and milk. Make sure to stir really well and get the dry ingredients that could be "stuck" at the bottom.
Add in your extras! Some ideas might be cinnamon, peanut butter, berries, vanilla, apples etc.
Sweet Potatoes
Sweet Potatoes are super easy to bake and go great with any dish or even by itself!
Directions:
Wash the sweet potato
Optional: "Prick" the sweet potato. I just a fork and just poke a couple of holes
Put on a microwave safe dish
Microwave for 5 minutes. After that check to see if it is tender, if not continue to microwave in 30 second increments.
You will know it is ready because it will be tender and easy to cut. I like to slice the top of my potato, but you can always cut it into smaller pieces.
Optional: You can add butter, cinnamon, or both!
Enjoy!
Snacks
Snacks
Snacks are a great way to get some these macronutrients mentioned above into your day. As an athlete you are burning more energy and therefore need to consume more energy to help your body and muscles grow. Snacking can help by giving you energy mid day or they can help fuel your workout. Many of you are at school for a longer period of time because of athletics. Some of you have an early lunch and may not get home until later. A healthy snack can help decrease your hunger throughout the day. It can also help to boost your mental and physical health, improve your mood and focus,
Yogurt Ideas
Yogurt has a few benefits. It's great for a quick and on the go breakfast or snack. It also contains calcium and protein. Also, it contains probiotics, which can help with a healthy digestion. There are different kinds of yogurt, and that means the benefits can vary slightly from type to type. Some of the different types are; low/non-fat, skyr. greek, and non-dairy.
I like yogurt because it is a quick and easy breakfast or snack item, however you may be like me and not enjoy the consistency. Because of this I like to add things to my yogurt,. I typically by a big tub and just spoon out the amount I want at the time, instead of buying the individual flavors.
Here are some ideas below:
Granola
Blueberries
Strawberries
Raspberries
Coconut flakes
Jam
Crushed Pecans
Almonds
Sprinkles
Peanut Butter
Ants on a log
Ingredients: Celery, PB, Raisons.
Directions
Cut the celery into about 2-4 inch peices
Spread a small amount of PB onto the celery
Put some raisins on and enjoy!
Peanut Butter Smiles
Ingredients: Apple, PB, Marshmallows
Directions:
Slice the apple into an even number of pieces, (I typically do 8-12) Remove the core pieces that contain the seeds
Spread a small amount of PB on one side of each slice
Place 4-8 marshmallows on half of the apples, on the side with the PB.
Take the other half of the apples and put them on top
Rice Cakes
Ingredients: Rice Cakes (Caramel or Regular), PB, Optional: Topping such as chocolate chips
Directions
Have 1-2 Rice Cakes out
Spread 1/2-1 Tablespoon of peanut butter on top of the rice cake
Optional, put your topping on. I like just a few chocolate chips!
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