Fuelling Tips for the Busy Athlete

A lot of athletes struggle to prep when it comes to a busy schedule, between: 

• Work 

• Training

• Family Life

• Social Life

Many find it difficult to find adequate time to cook every day...

Heres the thing...

You DO NOT need to be in the kitchen every day...

You DO NOT need to spend hours cooking in order to tick ALL the boxes...

Top Tips

• Prep Breakfasts ✅

This will save you time when rushing out the door on busy days, whilst also ensuring you start the day with a nutritious, high-protein, balanced meal!

Easy examples; overnight oats, baked oats, omlettes or yogurt bowls - all great, quick options to make in bulk🍳

• Cook Once ✅

Maximise your time in the kitchen - cook once but cook 3-4 portions! Bulk up on ingredients to have 3-4 servings; you can then have for lunch/dinner for a couple of days. This will significantly reduce time spent cooking!

• Keep it Simple ✅

Your meals DO NOT have to be fancy! Keep them simple and ensure they cover the bases of what you require to fuel sufficiently! 

Key components to think of; a good protein source, carb source, and lots of volume and colour (fruit/veg). 

Simple meals with minimal ingredients will still provide adequate nutrition and tick ALL the boxes, ensuring you are still WINNING in the nutrition department!

• Snack Smart ✅

Keep smart snacks close to hand; such as at your work desk or in your training bag. 

Dont allow yourself to be 'stuck'! Keep cereal/protein bars, rice cakes, mixed nuts, jellies etc. at your work desk. If you have a fridge facility keep some fruit/yogurts in there each week too. This will avoid the temptation to make poorer choices when away from home. 

• Prepped Meals ✅

As a plan B option, use prepped meals! There are lots of nutritious, high-protein meal prep options available online and in supermarkets. Having a stash of these at home can be a great alternative for times when you simply dont have time to cook or if you have not had a chance to do a food shop yet!

• Liquid Calories ✅

If you struggle to meet your energy demands, use liquid sources! If your energy requirements are large liquid calories such as smoothies, flavoured milks, juices etc. can be a life saver! 

These are minimal prep and great snacks to have between/after sessions!

Nutrition should not feel difficult - you need to find ways that make ticking the boxes as SIMPLE as it possibly can be, within YOUR lifestyle! 

If you are ready to LEARN how to SMASH your GOALS and LEARN how to FUEL correctly - Contact us at The Every Move Academy!

Speak soon,

Alex, Sarah, Megan & Tiago