COACH FORUM: Easy, Fast and Healthy Cooking for the Busy Athlete
It is possible for a busy athlete to create a great meal in 15 minutes. Watch the Office Hours from March 9th 'In the Kitchen with Chef Mel' for details and a cooking demo on doing just this. I look forward to further assisting you here! Mel
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There is a very informative Meetings with Matt on Nutrition. He creates and breaks down two types of meals - the Performance Meal and the Health Meal. He explains what they are and how and when to integrate them into your day.
Here is the link: https://education.purplepatchfitness.com/hc/en-us/articles/360038915534-MwM-Nutrition-and-Fueling-Deep-Dive
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A few questions from Squaddie George Jordan:
Do you have any suggestions on different ways to prepare ribeye steak and other carnivore protein dishes?
Any suggestions on preparing kale without garlic or onions which are code red on FODMAP?
Thanks for the questions George.
Ribeye - my favorite! There are thousands of ways to cook ribeye as well as any other meat-based protein. However, ribeye is a special cut of meat. It's expensive for a reason. The great fat that ribbons through the meat, and that extra-special cap surrounding the main cut - oh boy, stand back. With a special cut like this, less is more. Meaning very simple sprinkling of sea salt prior to grilling is all that's required. I like to add fresh black pepper after I grill as the pepper has a tendency to burn on a hot grill and can taste a little bitter. A simple topping would be fresh cherry tomatoes quartered and tumbled with fresh basil and extra virgin olive oil. Simple can be best.
Kale - not my favorite! But it can be. The secret to me again is less is more. But in a different way. Less meaning, actually less kale.
In salads I like to tear (it's a more natural look than cutting and lasts longer) it into small pieces and mix it with other greens that are a little 'softer' such as red leaf, romaine, or Belgium endive. I don't usually add onion or garlic to kale but simply massage it with good quality olive oil and salt, which helps break down the fibers for easier digestion.
When cooking kale, I simply do a light saute in olive oil with a pinch of salt. Once wilted, add a small hit of water, cover and let steam for a few minutes. This will continue to wilt the kale for easier eating and digesting. It's fun to mix a few kinds of kale into this. Or add escarole which is great wilted. Top with grated parmesan. D.U.N. and quite tasty.
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1. What would be your ideal pre- workout fueling (specific food ideas)?
2. Same for post workout, for female athletes?
3. What are some creative protein sources that don’t contain dairy, arent soy, and aren’t meat or eggs?
4. What are some recipes for fueling, rather than store bought gels? Chews? Bars?
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Hello Kaletta - good questions!
It appears you don't eat dairy, soy, meat or eggs. I'll do my best to reply with that in mind.
1) This is a very individualized answer as each athlete is different. But remember the Performance Meal structure that has an emphasis on Protein, Carbohydrate and Hydration and a smaller emphasis on Micronutrients (fruits and veg) and minimal fat. I personally enjoy a simple slice of multi-grain bread with a smear of hummus. I add a small bit of sliced chicken but it sounds like you may be a vegetarian so that portion can be skipped. Possibly a very small handful of mixed greens or cucumber. And always add in a glass of water with every meal.
2) The Performance Meal protocol is also followed for post-workout sessions. Remember women need to to get this in within 30 minutes post session. A good idea would be a rice bowl with mixed grains or brown rice, a good portion of black beans, and a very small portion of vegetable that is easy to digest. For example a few cherry tomatoes and a little avocado. Top it off with a handful of cripsy tortilla chips. You could also create something different using the same framework: Basmati rice + cannellini beans + a small handful of arugula + baked pita chips + non-dairy feta. And don't forget to re-hydrate.
3) That's a good question. I'm learning more about that now. I always like to combine multiple grains-rices-beans together in one 'pilaf' for a good variety that lasts a number of days. This provides you with solid complex carbohydrates as well as a complete protein. Please consider watching my Office Hours on March 9 as I do a cooking demo with a portion dedicated to just this. My example was White Quinoa + Black Beluga Lentils. This is a different and fun mix that can be used in a tomato-vegetable stew or as a side to your Health Meal, or as a hot breakfast with your favorite toppings.
4) I have not experimented with making my own. Gels, or Chews. There are a few great books I'd recommend: Run Fast, Eat Slow for Bars and Feed Zone Portables for great recipes for fueling while training. Brendan Brazier, the founder of VEGA, wrote a few exceptional books on fueling for the vegan triathlete. It might be a struggle to find them but I really enjoyed them. He has recipes for creating your own electrolyte drinks which I used for a number of year.
I hope this helps! Mel
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Hello athletes,
I've posted the pages from my Office Hours discussion on March 9th. Thank you for requesting these.
Please note: The graphics for the Performance Meal and Health Meal are simply tools to show relative importance of each aspect of the meal, not specific percentages.
My goal with the discussion was to showcase how healthy cooking can be fast and easy. These 'recipes' are more like guidelines. I find guidelines help with speed as well as fun.
Mel
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