A healthy, properly balanced dinner is the foundation of a good nutritional regime, especially important in any athlete. Here are some basic rules to follow when choosing the last meal of the day.
How to choose the form of supper to the workout?
The type of dinner should depend on individual preferences, body requirements, accompanying medical conditions and the training plan for the next day. Different nutrients will be needed by a person who goes for a morning workout, while other macronutrients are required by athletes training in the afternoon or evening.
Any deficiencies in vitamins, minerals, and carbohydrates that are missed at dinner can be made up at breakfast before morning training. For athletes planning to exercise later, the energy supply should be larger and delivered closer to the time of evening exercise. The optimal solution are meals easy to digest, rich in protein and carbohydrates, not too large in volume.
Rules for a healthy dinner
The basis of a nutritious dinner is the appropriate time of its consumption. Dinner eaten too late is a guarantee of problems with falling asleep and a feeling of heaviness in the stomach. If dinner is eaten too early, it can lead to a sudden drop in blood glucose and unpleasant “sucking” in the morning. The ideal time to eat the last meal of the day is 2-3 hours before bedtime. A good idea for dinner is a heat-treated dish, or eating a warm meal at the end of the day. Cooking, stewing, or baking with limited fat improves the digestibility of the meal. It is also important that meals are not too hearty and heavy to digest.
The CBL concept
Carb Back Loading is a popular system that involves consuming a large amount of carbohydrates in the late afternoon, after a workout. The dinner assimilated under CBL should be rich in carbohydrates. According to nutritionists, this system of consumption has a beneficial effect on weight loss, leveling body fat and building muscle mass.
Examples of suggestions for dinner for an athlete
Mushrooms stuffed with lentils
The dish is low in calories, easily digestible and extremely filling. It does not contain a large amount of fats, protein and carbohydrates. Previously cooked lentils with spices, onions, chicory and garlic are placed in hollowed out mushroom and baked in the oven.
Chicken and pasta casserole
A dish that contains a lot of protein and carbohydrates in it. This dinner option is certainly more caloric than the vegetarian proposal. There are many ways to prepare a casserole – the basis is to pre-fry chicken with your favorite spices. The meat is added to a dish with raw pasta, cream sauce and selected vegetables. The whole dish is baked in the oven.
Vegan protein dish
Meat containing the highest amount of protein can be replaced by tofu or, as in the case of this vegan dish, tempeh, a soy-based version of dairy. The dish is a relatively quick and easy one-pot meal. Carrots, green beans, onions and broccoli are added to fried tempeh. The whole thing should be poured over broth and boiled.
Trout with vegetables
A good choice for an athlete’s dinner is also fish. Rich in fats and proteins, delicate in taste, nutritious and easy to digest. Trout is best prepared in the oven in aluminum foil, because then the flavor will be best extracted. As a side dish you can choose a light salad, your favorite cooked vegetables or rice with a delicate sauce.
Red lentil soup
Warming, nutritious and healthy red lentil soup is another of the vegetarian ways for a tasty dinner. To prepare the soup you need several vegetables, including leek, carrot, celery, parsley and onion, and red lentils. The whole thing cooks in about 30 minutes, so it’s a quick dinner to prepare after a grueling evening workout.
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