7 Great Meals for Athletes during Training

As an athlete, there are so many things to think about when it comes to your training. No one wants to be putting the time and effort in to train only to realize that they’re not doing it in the most effective way and that they could be seeing better results faster. It is also difficult for any parents with child athletes to keep on top of everything, not only do they have to think about things like which kind of soccer ball is best for your kids to ensure their child’s safety that also have to make sure that they’re feeding their child the right foods to help them to excel. Food is one of the most important things for an athlete when they’re training, proper nutrition is vital for optimal performance. Athletes have to ensure that they’re consuming enough calories as they will burn so many in their training, they also need to ensure that they’re getting enough protein in their diet to promote muscle recovery and that they have enough carbohydrates and fat as without these they won’t have enough energy to train. As a new athlete or a parent of an athlete, this can be a lot of information to make sense of so we’ve found 7 great meals that will provide you with all the food groups you need when training.


One of the hardest things to do as an athlete is sticking to a strict diet, one of the hardest times of the day for most athletes is in the middle of the morning when people are starting to feel hungry and want a snack. To prevent this, it’s important to have a big and filling breakfast. Oatmeal is the perfect breakfast as it is filled with fiber and you can add fruit, nuts, and seeds to it to help keep you full until lunchtime.

Granola and Yogurt

Granola is another great meal to start off the day and having it with yogurt makes it more delicious and adds some more calories to the meal. Granola is made up of complex carbohydrates and yogurt is filled with calcium and protein. This meal will give you the energy you need to train from the carbohydrates, help to strengthen your bones from the calcium and help with recovery thanks to the protein. It’s also an easy breakfast to make in the morning so even if you’re running late you can still have a nutritious breakfast.

Chicken and Rice

Chicken-based meals are one of the most popular meals among athletes. Meat is filled with protein but consuming too much red meat can have negative impacts on your training, this is why chicken is so popular as it still has high amounts of protein but is much healthier than red meat. Chicken also contains many of the B vitamins which heavily impact energy levels, so this is a great post-workout meal to improve your energy levels after a heavy training session.


Pasta is a healthy food that is very calorie-dense, this is great for athletes as it’s an easy and tasty way to consume enough calories. Pasta is a favorite of tennis superstar Andy Murray, he has to eat 6000 calories a day to have enough energy to play tennis at his best. Pasta has a lot of carbohydrates so is great for energy, paired with a slice of lean meat like chicken or turkey will provide you with the protein you need too.


This is another really easy meal to make, and it can be a great way to consume a large number of calories without feeling too full. Smoothies are usually filled with all the micronutrients that you otherwise may not get, and this will impact your general health and fitness. This is a great meal as you can always change what you’re putting into your smoothies, so the flavor doesn’t get boring.


This is another great meal as it’s quick and easy to make and filled with protein. Eggs are one of the easiest ways for athletes to get a large amount of protein. There are many things you can pair this with for additional nutrition, a popular choice is to pair your omelet with avocado. Avocado has many benefits including improving your heart health and has anti-inflammatory effects too making it the perfect combo for any athlete.

Beans on Toast

This meal may surprise some people as it seems like a lazy meal without much nutrition, but this is actually a favorite meal of Olympic Swimmer – Tom Daley. He understands what it’s like to have a busy schedule and swears that this is a great meal for when you’re busy. Toast is high in carbohydrates and beans are high in protein so it’s the perfect meal for when you’re in a rush.

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