The ultimate athlete wakes up in the morning with a lot on their mind. They are thinking about the workout they are about to conquer, the time they need to beat, the team they need to beat, but what they may have most trouble with is what they need to eat a healthy breakfast …and fast. This is common especially in high school and college athletes.
A rigorous sports schedule along with school leaves little time for the mind to plan something nutritious and valuable for optimum performance. There are a few time saving tips for eating throughout the day with minimal preparation time and it is convenient for athletes on the go. Below we jotted down some kitchen materials that may save time for preparation and cleaning up. To get you focused on what you need to accomplish on the day, and no chores left to do when you get back from class. An example of a couple pre made meals that can last all week long are listed as well.
Items to get for yourself in the kitchen:
- Plastic containers of various sizes with lids.
- Plastic dinnerware (exclude plates, hence the containers)
- Ziploc bags 18oz- 24oz
- Cast iron skillets (These cannot be cleaned in the dish washer)
- Measuring Cups
- Shake Bottles (various uses, mainly protein shakes)
- A crock Pot
As you can see the items above are either disposable or reusable on a daily basis. Which means no mess to clean up afterward and you are out the door with everything you prepared. Now if you are having trouble with some breakfast ideas to whip up several days in advance, here are a few nutritional dishes that can be prepared and then frozen or refrigerated to eat again.
Oatmeal and Apple Sauce with Maple Syrup
- Steel cut Oatmeal (12 tablespoons)
- 750 ml of water or skim milk
- 4 teaspoons of Honey
- About 9 tablespoons of Apple Sauce
- 1 ½ teaspoons of cinnamon (Maple Syrup use desired)
Can be prepared in the microwave or the stovetop in less than 10 minutes. Good for at least three morning meals.
Spinach and Scrambled Eggs
- 6 large eggs
- Kosher salt
- Freshly ground Black Pepper
- 4 teaspoons of olive oil
- 9 cups of baby spinach
- 4 tablespoons of grated parmesan
- Crushed Red Pepper flakes
Instructions to prepare:
Season 6 large eggs in a large bowl with kosher salt and freshly ground black pepper and set aside. Heat 4 tablespoons of olive oil in a large cast iron skillet over medium heat. Add 9 cups baby spinach and cook, tossing, until wilted, about 1 minute. Stir 4 tablespoons grated parmesan. Sprinkle with crushed red pepper flakes. Serves about 3-4 breakfast meals after frozen or refrigerated.
If you are looking for something even faster than these two examples, take a cup of fresh fruit (blueberries, strawberries, or apples) and mix in with 12oz non-fat yogurt into plastic container. Mix in 1-2 cups of granola for a quick parfait to go.
Your schedule is hectic sometimes; however do not let your nutrition and performance suffer. We here at strongeight hope you make the most of your day and pass the goals you make for yourself every morning you wake up to train. Until next time, train hard and train strong!
(The above examples are for nutritional information purposes only and are not intended to treat, cure, or prevent any disease or illness)