Between early morning training sessions, full days at school, daily homework, after school training and competitions on weekends, it’s easy to see how many young athletes struggle to find time to eat healthy and nutritious meals. But refuelling your body doesn’t have to be complicated or time-consuming. We take a look at 5 quick and easy to prepare meals that are going to top up your glycogen stores and kick start muscle repair to boost your recovery and set you up for top performances.
This simple recipe can be made in minutes and is packed with protein. This versatile dish can be customised however you like. Throw in your favourite ingredients or use whatever you have in the kitchen. Serve with a slice of whole grain toast or add in some pre-cooked sliced potato for some post-workout carbohydrates.
1/2 tsp butter
Toppings of choice
Simply beat the eggs and add them to a non-stick frying pan with the melted butter. Tilt the pan to spread the eggs evenly and let the mixture cook for 2-3 minutes. Once the eggs begin to firm up, add your chosen toppings and fold in half to cook further. Once golden, remove from the pan and enjoy!
Refuel your body and tick off your 5-a-day with this quick and easy chicken stir fry. Take advantage of the ready to cook stir fry selection in the supermarket and simply throw it all in a wok, season and enjoy!
100g diced chicken breast
150g vegetable stir fry mix
150g straight to wok noodles
1 tbsp honey
1 tbsp soy sauce
Cook the chicken in a large wok with a drizzle of olive oil for 5-6 minutes. Once cooked through, add in the veggie mix, soy sauce and honey and fry for 1-2 minutes. Once softened, add in the noodles, fry for a further 2 minutes, serve and enjoy!
This perfect, simple pasta dish can be made in minutes, making it a great option when time is tight. Add in some extra veg like onions and courgette, or chicken pieces if you have extra time to prep. Enjoy one portion fresh and save the other one for the ideal lunch box option for young athletes on the go.
100g diced chicken breast
250g tagliatelle pasta
4 tbsp pesto
30g grated hard cheese
Juice of ½ lemon
Heat a large saucepan of water over a high heat until boiling. Add the pasta and cook for 6-8 minutes. Once cooked, drain, and stir in the pesto and lemon juice. Top with the grated cheese and enjoy!
Tinned tuna is an essential cupboard staple for any athlete. It’s high in protein, is a great source of omega-3 fatty acids and is perfect to grab when meal prep time is limited. Mix it with some Greek yoghurt, chopped onions, peppers and sweetcorn and serve with salad in a toasted ciabatta roll for a delicious meal in minutes that will refuel your body after a tough session.
1 tin of tuna
1 tbsp Greek Yogurt
1/3 tin of sweet corn
¼ red onion finely diced
1 ciabatta roll
Little gem lettuce
Drain the tuna and mix in a bowl with the yoghurt, corn and diced onion. Spoon onto your toasted roll, add in your salad and enjoy! Or if you’re in the mood for something hot, sprinkle with grated cheese and place under the grill for a mouth-watering tuna melt.
The ultimate go-to meal to provide you with everything your body needs when times short and the fridge is looking bare. Quesadillas can be made in minutes and are a perfect way to use up leftovers.
1 tortilla wrap
50g leftover shredded chicken
50g grated cheese
1 tbsp tinned corn
Add the tortilla to a non-stick pan and place your ingredients over one half of the wrap. Fold the wrap over on itself and leave to cook for 2 minutes. Flip and cook the other side for another 2 minutes until its golden brown and your cheese has melted. Remove from the pan, cut into slices and enjoy!
So rather than hitting the drive-thru after your next busy day or going to bed hungry after a tough session, remember these 5 simple recipes. Cook them up in minutes and ensure your body is getting exactly what it needs to maximise recovery and fuel you for your next session.
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