Meal Prep for Performance
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- June 9, 2006
You don’t need to be a professional athlete to eat like one. Meal prep is one of the most effective ways to support your training, recovery, and overall energy levels—without leaving it to chance.
When you’re busy or training hard, the right meal at the right time can be the difference between a sluggish session and a personal best.
Why Meal Prep Matters for Performance
- Consistency: No more skipped meals or random takeaways.
- Recovery: Get the right nutrients post-workout to rebuild and repair.
- Energy: Stable blood sugar and sustained fuel for tough sessions.
- Time-saving: Spend less time cooking during the week, more time training (or recovering).
Planning ahead makes smart eating easy.
What to Include in a Performance Meal
- Lean Protein: Chicken, tofu, tempeh, eggs, beans—for muscle repair and satiety.
- Complex Carbs: Quinoa, brown rice, oats, sweet potatoes—for sustained energy.
- Healthy Fats: Olive oil, avocado, nuts—for hormone support and brain function.
- Veggies: Fibre, micronutrients, and antioxidants for recovery and gut health.
Hydration and timing matter too—but the foundation is whole, nutrient-dense foods.
Smart Meal Prep Strategies
- Batch cook once or twice a week—roast veg, cook grains, prep proteins.
- Use portioned containers to grab-and-go or reheat easily.
- Plan for variety—rotate flavours, sauces, and ingredients to avoid boredom.
- Don’t forget snacks—prep protein balls, boiled eggs, fruit, or Greek yogurt for between-meal fuel.
Timing Tips for Active Lifestyles
- Pre-Workout: Light meal with carbs and protein 60–90 mins before training.
- Post-Workout: High-protein, moderate-carb meal within 60 mins to aid recovery.
- Evening: Emphasise veggies, protein, and hydration to support sleep and repair.
A prepared fridge leads to a prepared athlete.
- About the Author
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Richard Branson is a fitness and wellbeing enthusiast with a passion for HYROX, cycling, and technology. He shares insights at the intersection of performance, wellbeing, and innovation.
