Rachael Rayner - Athletes Recipe Cookbook: Healthy Recipes for Athletes
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For any athletes, a healthy balanced meal is essential both before training for a competition and after. Their meals should contain a significantly high amount of carbohydrates and proteins. You need different diets to fuel you up and keep you energized throughout the day. Regular eating is essential for your daily performance, and that is why you need to try out any of our recipes.
We have organized the book in chapters for easy reading the recipes in a simple language that is also very easy to understand. Most of the ingredients are locally available from the groceries, and others you can buy them cheaply from the shops.
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Athletes Recipe Cookbook
Healthy Recipes for Athletes
BY
Rachael Rayner
Copyright 2019 Rachael Rayner
No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author.
All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book
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Table of Contents
Eliminate the boredom of eating the same meal repeatedly by trying out on our recipes that are not only delicious but also full of vitamins, carbohydrates, and proteins, which are essential for your overall performance. Carbohydrates are the primary source of body fuel. They prepare your body for competition and aid in recovery. Our recipes have an array of it from bread, pasta, and some vegetables.
The proteins replenish and repair the worn-out muscles. Most of our recipe proteins come from whole grains and animal products such as milk and meat. Besides, most recipes are full of vitamins and minerals to keep you healthy and fit during your workouts, and we have sourced some fruits and vegetables to serve the purpose. Enjoy our recipes
A good breakfast contains 500-to 700 calories, most of which come from carbohydrates, followed by proteins and then healthy fats. Always start the day with a simple glass of water and opt for fruit juice or whole fruits to enhance your digestion.
Before you start your workouts, try this energy-boosting recipe, rich in carbohydrates and fiber. Oats contain a high amount of protein and fat as compared to most grains. Besides lowering the level of cholesterol and blood pressure, Oats improve insulin sensitivity and lower blood sugar. This recipe goes well with fruits such as bananas, blueberries, cherries, or strawberries.
Preparation time: 5 minutes Number of servings 2
Ingredients
- 2 cups of plain yogurt
- 5 tablespoons of rolled oats
- A cup of halved strawberries
- A handful of dried coconut
Preparation method
In a glass, add half of the rolled oats
Using a spoon, add the yogurt on the oats
Push in a few berries in the yogurt
Add the remaining oats and top them up with the rest of the strawberries
Use the dried coconut to decorate
Serve and enjoy
You can start your day with this super simple healthy breakfast recipe for two that is full of low-fat proteins, which are not only essential for building the muscles but also it helps to cut down on cravings. Besides reducing hunger pangs, egg whites help in maintaining the blood pressure as you work out.
Preparation time: 20 minutes Number of servings 2
Ingredients
- 1 Tablespoon of olive oil
- 2 cloves of minced garlic
- 1/4 a cup of cream
- 6 egg whites
- 1/4 a cup of chopped herbs(parsley)
- A cup of halved grape tomatoes
- 2 cups of lightly packed fresh baby spinach
- A medium-sized sliced avocado
- Some salt and ground black pepper
Method of preparation
In a suitable bowl, whisk together the egg whites, cream salt, and pepper.
Over medium heat, heat the oil in a non-stick pan, stir in the garlic and fry for 30 seconds
Add the tomatoes and baby spinach and cook until the spinach wilts
Remove the spinach from the pan and put it on a plate
Pour the egg whites on the same pan and allow them to cook without stirring for 30 seconds and then stir to form large soft curds until the cook fully
Serve with spinach, avocado, and sprinkle some herbs if you like
You can kick-off your day with cinnamon-flavored pancake, which is an ideal breakfast recipe for an athlete who wishes to train for longer. It gives you enough energy for endurance besides enough proteins for your muscles.
Preparation time: 5 minutes Number of servings 1
Ingredients
- A cup of egg whites
- 1/3 a cup of oats
- 2 tablespoons of sugar
- Cooking spray
- 2 teaspoons of cinnamon
- 1/2 a cup of fresh blueberries
Method of preparation
Whisk all the Ingredients in a bowl
Over low-medium heat, place the pan and spray it with cooking spray
Pour the mixture into the pan, allow it to cook for two minutes and flip the pancake when the edges begin to harden and cook for another two minutes
Place the pancake on a plate and top it up with blueberries and serve
You should try the delicious side dish of sweet potatoes that goes well when served with scrambled or fried eggs. Sweet potatoes are rich in vitamin C besides being an excellent food to eat when it comes to stabilization of blood sugar and hard lowering blood pressure.
Preparation time: 25 minutes Number of servings4
Ingredients
- 3 large peeled sweet potatoes cut into smaller chunks
- 1 large peeled and chopped onion
- 2 minced cloves of garlic
- 1 seeded and chopped red capsicum
- a cup of olive oil
- Black pepper and salt
- a cup of chopped parsley leaves
Method of preparation
Put the prepared sweet potatoes in saucepan, cover with water, and boil for five minutes. Ensure they do not overcook
Drain and set them aside
In a skillet, heat the olive oil up, add the onions and saut until they begin to turn golden brown
Add the sweet potatoes, capsicum, and minced garlic. Stir-cook for about 10 minutes until they brown on the edges
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