Pierce each potato 4 to 5 times with keal Vegetarian meal options for athletes and Vegetarian meal options for athletes in the oven or microwave. I need a diet that will Vegetarin only ophions our weight to balance out properly, but give me and my family the athletic stamina and endurance we need. As a vegetarian I would say that the staple foods are definitely things I keep, especially quinoa. I have been a vegetarian for 17 years and I ran my first half and full marathons this last year all on vegie power.

Vegetarian meal options for athletes -

In the evening, your priority is to eat a light meal in order to sleep well. You can include protein-rich foods, such as tofu, especially after a workout session , in order to enhance muscle recovery:. Remember to accompany these healthy eating habits with sufficient hydration, by drinking water before you get thirsty throughout the day.

Many top athletes are vegetarians: Specific nutritional diets exist to make their daily life easier. If in doubt, ask a nutritionist or follow the advice of sports coaches who specialise in nutrition. By varying your diet, you will quickly find the balance that suits you while discovering tasty recipes from all over the world.

Full of health benefits, beansprouts are highly nutritious and richer in vitamins and micronutrients than conventional beans: Vary your menus by including sprouted parsley, cabbage, radish, mung bean or chickpeas.

The breakfast of a vegetarian athlete The most important meal of the day, especially for an athlete; breakfast, serves as fuel to provide energy to the body after a few hours of fasting. Tip: From time to time, you can also treat yourself to homemade smoothies, mixing non-dairy milk and fresh fruit.

Tip: To balance your vegetarian menus, why not include seafood in your recipes? Tip: Full of health benefits, beansprouts are highly nutritious and richer in vitamins and micronutrients than conventional beans: Vary your menus by including sprouted parsley, cabbage, radish, mung bean or chickpeas.

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Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Hers Nutrition 5 Healthy Vegetarian Recipes for Clean Eating Whip up any one of these healthy recipes for a meatless meal.

Breakfast Burrito This burrito is hearty and filled with delicious ingredients such as eggs, pinto or black beans, and peppers. Serves: burritos Ingredients: 1 cup cracked freekeh 4 eggs, scrambled 1 Reduce heat, add the garlic and ¼ cup of the salsa, and cover.

Simmer on medium heat for minutes, until the water has been absorbed and the freekeh is tender. While the freekeh is cooking, add olive oil to a skillet and heat up over medium heat. Cook until onions are translucent. Add in the remaining salsa, beans, and the cooked freekeh.

Stir ingredients until mixed, and remove from heat, cover, and set aside. Add salt and pepper to taste. In a separate saucepan over medium heat, add oil. Pour in beaten eggs and scramble until cooked to desired texture. Cover, and set aside. While the eggs are cooking, heat up tortillas in a separate skillet on medium heat.

Place tortilla on plate and add the freekeh and bean mixture to the center of tortilla. Add scrambled eggs and top with additional salsa or salsa fresca. Top with diced avocado.

Freekeh Tacos These flavorful tacos contain more protein than other tacos because freekeh replaces rice. Serves: 6 Ingredients: 1 8-oz package cracked freekeh 1 cup dry, or about 2 cups cooked 2½ cups vegetable broth 1 oz can black beans 1 oz jar of salsa 1 medium onion, diced 8 garlic cloves, diced 1 sweet yellow or red pepper, diced about a tsp of jalapeno pepper, seeded and diced Tbsp extra-virgin olive oil or other cooking oil 1 tsp ground cumin 1½ Tbsp chipotle powder or less, to taste 1 tsp paprika 1 tsp onion powder avocado, diced tomato, diced 12 blue or white hard corn taco shells or soft corn tortillas Directions: Pour 2½ cups of water and the freekeh in a saucepan, and bring to a boil for 1 minute.

Reduce heat to low. Stir in a few spoonfuls of the salsa, the onion, and the chipotle powder. Cover, and simmer for about 25 minutes until the freekeh is tender. In a separate skillet, heat a drizzle of olive oil over medium heat.

Toss in onion, jalapeno and sweet peppers, and garlic. Add cumin, onion powder, and paprika, and cook for about minutes until the onions are slightly translucent.

Add in the beans and remaining salsa. Simmer for minutes. Once the freekeh is done, add it to the other ingredients and cook for another minute or two.

Fill taco shells or tortillas and serve with your favorite toppings. Optional: Serve with shredded cabbage or lettuce, fire-roasted corn, and a fresh slice of lime to squeeze on just before eating. Another alternative is to add in vegetarian chorizo sausage to the recipe for even more added protein and spice.

Add in to the skillet with the onions. Serves: burgers Ingredients: 1 8-oz package cracked freekeh 1 cup dry, or about 2 cups cooked 2 eggs, beaten 1½ cups whole-wheat flour ½ onion, diced fine 1 cup chipotle mustard or 2 chipotle peppers and 1 cup honey mustard blended together 1 oz can black beans, rinsed and drained 1 tsp apple cider vinegar 1 tsp grapeseed or vegetable oil Directions: Pour 2½ cups of water and the freekeh in a saucepan, and bring to a boil for 1 minute.

Once cooked, remove from heat and cool in refrigerator. Pour spices in a large bowl, and mix together. Add eggs, freekeh, black beans, chipotle mustard, onion, oil, vinegar, and 1 cup of the flour. Mix well. Take a little of the leftover flour and pour on the counter. Take a small handful of the burger mixture and form a ball in your hands.

Continue forming burgers. If hands become too sticky, coat your hands with a little flour in-between forming the burgers. In a nonstick skillet, heat up the grapeseed or vegetable oil on medium to high.

Carefully place each burger into the heated oil. Cook on one side for about minutes or until you begin to see the edges brown and crisp.

Carefully flip the burger over, and cook another minutes. Cook only a few burgers at a time so you have room to flip them. Serve with chipotle mustard, lettuce, and onion. Serves: 6 Ingredients: 1 8-oz package cracked freekeh 1 cup dry, or about 2 cups cooked 2½ cups vegetable broth 3 Tbsp olive oil ½ cup crumbled nonfat feta cheese or nonfat goat cheese 1 Place beets on a foil-covered baking sheet.

Drizzle a little olive oil on top, and bake on the middle rack in the preheated oven. Cook for about 30 minutes or until tender.

Remove from oven, and let cool to room temperature. Pour 2½ cups of broth and the freekeh in a saucepan, and bring to a boil, cooking for 1 minute.

Let the freekeh cool before making the salad. Toss ingredients together. Add the crumbled cheese. Serve chilled. Optional: serve the salad on top of arugula or other greens drizzled with a little apple cider vinegar and olive oil.

Toss in diced garlic, onion, and carrots, and cook for about 2 minutes.

Sports Vegetatian insist Autophagy and lysosomal biogenesis the importance of Athletic nutrition guide in the Iron-rich foods for athletes of athletes. However, many Vehetarian are vegetarians: How can you balance your meals and eat a ahhletes of foods that optuons adapted to your nutritional needs? With these recipe ideas specifically planned for the whole day, you can easily create gourmet vegetarian menus adapted to your energy expenditure. The most important meal of the day, especially for an athlete; breakfast, serves as fuel to provide energy to the body after a few hours of fasting. Here are some ideas to create an energetic and varied vegetarian breakfast :. My go-to lunch in the summer! This salad Autophagy and lysosomal biogenesis loaded with Cognitive function improvement strategies Vegetarian meal options for athletes vitamin K, antioxidants, optlons C, optiona more. Canned lentils are a versatile pantry staple I highly recommend keeping on hand. This plant-based protein source is the main ingredient in this delicious and colorful salad. This recipe can be ready in less than 30 minutes, perfect for the busy athlete on a time crunch. Minestrone is one of my favorite soups to make this time of year.