January 07, 2021 4 min read

With the UK back in lockdown, youth athletes are likely to have found their training schedules thrown out the window and will be spending more time than ever in the house. But this doesn’t have to be a bad thing and just because sessions might no longer be in the pool or on the pitch, it doesn’t mean sports performance can’t still improve. Lockdown can be the perfect time to improve cooking skills and nail your nutrition! And ensuring you're fuelling your body right will not only give you huge improvements in your home workouts, but you will see the benefit when normal training returns too.

 

So, whether you’re a beginner in the kitchen or a gourmet chef already, a youth athlete looking to learn how to fuel or a home-schooling parent struggling for activities; have a go at these 5 easy to make recipes that are perfect for fuelling youth athletes, both in lockdown and for when sport returns.

Tortilla Pizza

These tortilla pizzas are the perfect lunch option for lockdown days and they’re so easy to make that athletes of all ages can get involved! Enjoy them fresh and warm or make them ahead of time and pack them up for a quick and easy lunch on a busy day.

Ingredients: (serves 2)

  • 2 large tortilla wraps
  • 2 tbsp passata sauce
  • 120g cooked chicken
  • 50g grated cheese
  • ½ red onion
  • ½ pepper

Or add any topping of choice!

Method

  • Preheat the oven to 180°C
  • While it’s warming up, finely slice the red onion, chop the pineapple into chunks and shred the cooked chicken
  • Lay the tortillas on a baking tray and top with the passata
  • Add the onion, pepper and chicken and sprinkle over the grated cheese
  • Place in the oven for 6-8 minutes, or until the cheese is melted
  • Cut into slices and enjoy!

Banana Bread

Is it even a lockdown if you don’t cook banana bread?

Our version is lower in refined sugar and fats than the classic version and the oats we use make it a perfect high carb snack for fuelling those home workouts. Pair it with a couple of scoops of Greek Yoghurt and you've got the ideal athlete snack!

Ingredients:

  • 3 medium ripe bananas
  • 180g old-fashioned rolled oats
  • 2 large eggs
  • 1 tsp baking soda
  • 30g chocolate chips

Method:

  • Preheat oven to 170°C
  • Add all ingredients (except chocolate chips) to a blender and blend until smooth
  • Stir through the chocolate chips
  • Pour batter into greased/ lined loaf tin
  • Bake for 30-35 minutes or until a toothpick inserted in the centre comes out clean.
  • Let the banana bread cool completely, slice and enjoy!

Burgers

Craving your favourite takeaway, but can’t get to the restaurant or shop? Don’t panic! These burgers are the ideal athlete meal and taste even better than the usual greasy takeaway. Pair it with some home-made chips and you’ve got the ultimate dinner.

Ingredients: (serves 4)

  • 500g Lean Beef Mince (5% fat)
  • 1 free range egg
  • 1 onion
  • 1 tsp mixed herbs
  • 4 white rolls
  • 4 slices of matured cheddar cheese
  • Iceberg lettuce, gherkins tomatoes, ketchup and mustard for the topping

Method:

  • Finely chop the onions into small pieces and add to a large bowl with the beef mince, egg and herbs
  • Using your hands, mix everything thoroughly until the ingredients are well combined
  • Divide the mixture into 4 evenly sized balls and then flatten into patties between the palm of your hands. Make sure the burgers are the same thickness, so they cook evenly
  • Place the patties in a preheated gridle pan or BBQ and cook for 5 minutes on each side
  • Meanwhile, slice the buns and any toppings
  • Once the burgers are almost cooked, place the cheese slices on top to melt for 1 minute
  • Leave the burger to rest for 2 minutes and then serve in the bun with the lettuce, tomato and other toppings

Oat Cookies

Want cookies for breakfast? Then these are a must make recipe! Low in fat and high in carbs; they’re the perfect sweet treat or breakfast on the go for athletes.

Ingredients:

  • 1 medium ripe banana 
  • 100g rolled oats 
  • tbsp honey
  • 1 tbsp coconut oil (melted)
  •  50g chocolate chips 
  • pinch of salt

Method:

  • Preheat the oven to 170°C
  • Mash the banana in a large bow using a fork
  • Add the oats, honey and coconut oil and combine
  • Leave the mixture to rest for 10 minutes, so the oats can absorb the moisture from the other ingredients
  • Stir in the chocolate chips and salt
  • Using your hands, roll a tbsp of mixture into a ball and then squash to
  • Place on a baking tray and cook for 15 minutes.
  • Leave to cool and enjoy!

Smoothies

Whether you’re looking for a quick and easy breakfast or a mid-day snack, smoothies are ideal. The perfect way of getting in some of your 5-a-day, these are a staple for athletes of all ages. Nearly anything goes when it comes to smoothies, but our favourite is chocolate and banana. Not only does it taste great, but it’s perfect for sneaking in some unsaturated fats for fussy eaters too.

Ingredients:

  • ½ an avocado
  • 1 medium banana
  • 2 tbsp cocoa powder
  • 100ml semi-skimmed milk (or milk alternative)
  • 2 tbsp plain Greek yogurt (or coconut cream)
  • 2-4 tablespoons milk, optional (for vegan, dairy-free, or paleo - use non-dairy milk)
  • 3-4 drops vanilla extract, or for an extra protein boost, 1 scoop of PRO-TEEN®

Method:

Add all of the ingredients to a blender, blitz and enjoy!

Tip: Add a splash of water if the smoothies too thick

LIKE THESE RECIPES?

Then you'll love the YSN Kitchen App available to download FREE on android and IOS.

You can also check out the recipe section of our blogs to discover more healthy, tasty and simple dishes to help you reach your goals.

 

Emmy Campbell
Emmy Campbell

YSN Lead Nutritionist. Emmy holds a BSc. in Human Nutrition, MSc. in Sports Nutrition and is a Registered Associate Nutritionist (ANutr). Emmy is also on the Association for Nutrition (AfN) and The Sport and Exercise Nutrition Register (SENr).


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