Meal prep: preparing meals in bulk
Training, nutrition, and recovery – these three factors must be in balance for every athlete who wants to achieve maximum training results. For many athletes, diet is the biggest challenge, as it requires a great deal of knowledge, discipline, and perseverance. A strong sense of organization is also essential when it comes to meal prep. Prepare healthy meals in bulk that you can simply grab from the fridge before or after your workout. This blog provides tips, tricks, and recipes for pre-cooking healthy meals: meal prep.
What exactly is meal prepping?
The term "meal prep" not only sounds spectacular, it's also incredibly popular as a hashtag on social media. Meal prepping, however, simply means preparing meals. The term fitness meal prep encompasses the preparation of fitness foods and healthy meals. It can sometimes be difficult to maintain a healthy and varied diet in our busy and hectic daily lives. Preparing meals in advance can be a handy solution. It also provides the extra support you need to avoid ordering pizza, as you still have a full meal in the fridge or freezer.
What are the benefits of meal prepping?
- Time saving
- You know what you eat
- Always a meal at hand
- Save on costs
In most cases, people who meal prep use Sunday to cook for the entire week. This eliminates the need to spend time in the kitchen every day, saving a lot of time. Time to exercise! Another advantage is that you always know exactly which ingredients are in your healthy meal. After preparing the meals, everything is frozen in portions or stored in the refrigerator. This means you always have a meal at your fingertips. Finally, pre-cooking meals saves you a lot of money. You don't have to opt for the expensive ready-made fitness meals currently available. Moreover, it's more economical to buy the ingredients in bulk, and you save a daily trip to the nearest supermarket.
Which foods are suitable for healthy fitness meals?
Protein plays a key role in sports nutrition because this macronutrient helps build and maintain muscle mass and strong bones. Protein-rich foods are the primary focus of fitness meal preparations for this reason. Despite all the benefits of protein, athletes should also be cautious about its use, as the diet must remain balanced and well-balanced. So, don't forget to consider your complex carbohydrates and healthy fats. Below is a table of popular and nutritious foods for sports nutrition:
| Fruit | Vegetables |
|---|---|
| Raspberries | Broccoli |
| Strawberries | Bell pepper |
| Blueberries | Zucchini |
| Apple | Tomatoes |
| Blackberries | Pickles |
| Bananas | Asparagus |
| Pineapple | Cauliflower |
In addition to the above foods, a varied intake of vegetables and fruit is very important:
| Protein | Carbohydrates | Fats |
|---|---|---|
| Chicken fillet | Rice | Walnuts |
| Turkey fillet | Potato | Cashew nuts |
| Beef tartare | Sweet potato | Peanuts |
| Steak | Noodles | Almonds |
| Tuna | Oatmeal | Olive oil |
| Cod | Quinoa | Walnut oil |
| Salmon | Banana | Avocado |
| Egg | Apple | |
| Mozzarella | ||
| Feta | ||
| Cottage cheese | ||
| Low-fat cottage cheese |
Eat before or after training?
The timing of meals around your workout plays a crucial role, especially when preparing fitness meals. It's all about consuming the right nutrients at the right time to optimize training results for muscle building and fat loss. Which nutrients to consume before or after your workout depends on your training goal. If your primary goal is muscle growth, it's best to consume an easily digestible protein source with a sufficient amount of carbohydrates about two hours before your workout. Bodybuilders often eat chicken breast with rice and vegetables before training. Consuming protein helps build and maintain muscle mass, while carbohydrates replenish glycogen stores. After your workout, you can enjoy a post-workout shake with creatine, for example, which can also be prepared beforehand! Take a look at our nutritional supplements to see if there's something for you.
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Shelf life of meal prep meals
The shelf life of precooked food is something to keep a close eye on. Precooked pasta and rice can be kept in the refrigerator for up to 4 days. The same applies to vegetables. Well-cooked meat can be kept in an airtight container in the refrigerator for up to 3 days. It's advisable to make smart use of the shelf life of precooked meals. Don't consume meat-based meals until the week is almost over. A self-composed weekly menu can help with this.