There was a time when feeding sports people was a relatively straightforward process. Plenty of protein and carbs and enough water to keep hydrated. But today’s athletes, and their trainers, have a far clearer idea of the fuel they need to ensure optimum performance. So in a previously unheard-of move, most teams and individual sports people will have a full-time nutritionist on the payroll.
And it’s now treated on a truly individual basis, taking into account the individual athlete’s metabolism and their precise nutritional requirements.
For example, athletes competing in endurance sports such as marathon running or tennis, where matches can last four hours or more, typically rely on high-carbohydrate diets to sustain energy levels. By contrast, sports that demand explosive power and physical resilience often require a greater emphasis on protein. Football players need both. The combination of repeated high-intensity efforts, physical contact, and long training schedules means NFL athletes must balance carbohydrates for fuel with protein for recovery and muscle maintenance. That’s why many of the teams featured in the DraftKings Sportsbook NFL are powered by carefully planned nutrition programmes designed to support performance throughout the season.
Of course, eating healthily isn’t the sole preserve of elite sports people. Start enjoying any combination of the meals that follow and you may well see your own performance hit new heights.
Breakfast
Blueberry and peanut butter smoothie
The antioxidants in blueberries and the protein in peanut butter meant that this is a recipe that is going to give you a real boost to start your day. Making it couldn’t be simpler. Just blend together blueberries, Greek yoghurt, maple syrup, banana and peanut butter and enjoy.
Eggs Benedict
These may seem more like a weekend indulgence than a breakfast of champions, but they can be both. Simply poach two eggs in water with a tablespoon of vinegar added and make up a simple hollandaise sauce. Then toast yourself an English muffin, put the eggs on top and drizzle with the sauce.
Lunch
Broccoli, Chickpea and Sweet Potato Traybake
You don’t want a lot of hassle when you’re making lunch so this one tray dish is perfect. Line a baking tray with parchment and add the cooked chickpeas with chopped-up sweet potato. Pour in olive oil and seasoning and roast in a medium oven for 25 minutes. Then add broccoli and roast for a further 15 minutes. Make up a dressing of oil, cider vinegar, Dijon mustard and maple syrup. When everything is cooked just add the dressing and serve.
Teriyaki Salmon with Kale and Quinoa
Oily fish like salmon is very good for promoting joint health and the iron in kale boosts immunity and can help speed up recovery from sporting injuries and strains. You can either buy ready-made teriyaki sauce or make your own, either way is just as good. Pan fry the salmon until it breaks off in flakes and add the teriyaki sauce. Meanwhile chop the kale and roast it in the oven until crispy and prepare the quinoa according to pack instructions. Then just put the kale on the bed of quinoa and top with the salmon.
Dinner
Turkey Burgers with Beet Relish
Mix about 1/4lb of lean turkey mince with dried thyme, lemon zest and add salt and pepper to taste. Then shape the mince into a burger. To make the relish used cooked beet and chop it finely. Add finely-chopped red onion, parsley, olive oil and coarse grain mustard and mix together well. Cook the turkey burger on a griddle for about 3 minutes each side, garnish with the relish and serve in a sesame-seed bun.
Thai Squash and Pineapple Curry
Fry a chopped red onion in a wok for 5 minutes then add Thai red curry paste. Add chopped-up squash, coconut milk and vegetable stock. Simmer for 15 minutes and add a handful of green beans. After 5 minutes, stir in a can of pineapple chunks and chopped coriander. Serve on noodles or rice with added coriander as a garnish.
Snacks
Crunch Toast
A great energy-boosting snack that also gives you all the benefits of eating wholemeal bread. Just toast two slices and spread with almond or cashew butter. Add a drizzle of good quality honey and put a sliced banana on top. Add a pinch of cinnamon and crunch away.
Protein balls
Simply mix porridge oats, peanut butter, chopped dates, milk, ground flax seed and vanilla essence together in a bowl. Then shape them into golf-ball sized globes and pop into the refrigerator to set.
So hopefully these recipes have given you plenty of inspiration to start creating your own performance-based diet. There are plenty of places online where you can discover even more – and you can even follow the nutrition advice given to Olympians. And, while you might not be going for gold in LA in 2028, it’ll certainly put a bit more of a pep in your step.
Kitchen Operations & Food Preparation Specialist
There is a specific skill involved in explaining something clearly — one that is completely separate from actually knowing the subject. Luther Deckeroids has both. They has spent years working with corner culinary techniques in a hands-on capacity, and an equal amount of time figuring out how to translate that experience into writing that people with different backgrounds can actually absorb and use.
Luther tends to approach complex subjects — Corner Culinary Techniques, Fresh Insights, Explore More being good examples — by starting with what the reader already knows, then building outward from there rather than dropping them in the deep end. It sounds like a small thing. In practice it makes a significant difference in whether someone finishes the article or abandons it halfway through. They is also good at knowing when to stop — a surprisingly underrated skill. Some writers bury useful information under so many caveats and qualifications that the point disappears. Luther knows where the point is and gets there without too many detours.
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