Hobby and competitive athletes are always asking themselves: What do I eat when I get hungry between training sessions? What gives me enough energy without putting a strain on the stomach and intestines?
Many foods are not necessarily suitable as a snack during sports because they put a strain on your organism and then you cannot perform to your full potential during training.
Below we have listed a few recipes that are easy to prepare and perfect to eat while exercising. They also provide you with important vitamins, nutrients and proteins.
High protein pancakes
These pancakes are not only delicious, they are also full of healthy and important proteins.
you need for that
- 4 egg whites
- 100 g low-fat quark
- Some vanilla powder
- 160 g wholemeal flour
- 60 g protein powder with vanilla or chocolate flavor
- 4 tsp baking powder
- Approx. 8 tablespoons milk or water
The preparation is very simple: mix all the ingredients well and stir until the mixture is free of lumps. Then use a spoon to spoon the batter into a greased pan and bake round pancakes. They can be eaten on their own, but they also taste delicious with bananas or blueberries and some syrup.
Wraps are ideal to take away and can be filled and prepared differently over and over again.
- 1 whole grain wrap
- Vegetables of your choice: grated carrots, lettuce leaves, tomatoes, avocado
- Low-fat meat such as chicken, alternatively tofu or seitan
- To spread, low-fat quark or your favorite Löwenanteil dish
However, there should not be too much raw food in a wrap, since raw vegetables have to be digested first. Cut the vegetables into fine strips and decorate the wrap however you like.
Sports nutrition at high-performer level: the Löwenanteil of meals
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Chia pudding is an ideal supplier of nutrients between two training sessions, it can be prepared in a glass and taken anywhere and provides energy. Plus, it tastes really sweet and delicious.
you need for that
- 150 ml milk or plant-based milk
- 2 tablespoons chia seeds
- fruit and nuts as desired
However, you need to prepare the chia pudding ahead of time, as the small seeds will take a few hours to swell. Mix the chia seeds with the milk and put them in the fridge. If you like, you can sweeten the mass slightly, for example with date syrup and cinnamon.
A few hours later the pudding is ready. The chia seeds have turned into a gel-like mass and have become a kind of pudding. Now you can add grated coconut, chocolate chips, cocoa nibs and chopped fruit, for example, and your power pudding for sport is ready.
Banana cake without sugar
You can also do it without sugar - if you bake cake with ripe bananas instead of sugar, it is much healthier and ideal for athletes. The cake is great to take with you and is very easy to bake.
you need for that
- 125g butter or margarine
- 3 ripe and crushed spells
- 200 g whole wheat flour
- 2 tablespoons peanut butter or almond butter
- 1 teaspoon Baking powder
- 1 pinch of salt
- 1 egg
- 50 ml milk, plant-based milk or protein drink vanilla flavor
Mix all the ingredients well either by hand or with a food processor and the kitchen can go in the oven. Bake it at 180 degrees for about 40 minutes.
The overnight oats are very similar to the chia pudding: You have to prepare them in good time, but you can vary them as you like. They're great to take with you (e.g. in an empty and rinsed Löwenanteil glass), taste good and are full of healthy nutrients and protein.
You need about 150 ml of plant-based milk (almond, coconut or oat milk)
- 4 tablespoons of oatmeal
- sweetener of your choice
- fruit of your choice
And off you go. Mix the oatmeal with the milk and sweeten as needed. By the way, you can also do it without any sweetness at all, since plant-based milk usually contains a certain amount of sweetness by nature. Mix everything well and stir in coconut flakes or cocoa nibs, for example. After a few hours, when the oatmeal has swelled, you can top it with sliced bananas, strawberries, blueberries, or another fruit of your choice.
Smoothies are also great to take with you to sports. You can always make smoothies differently and once you get used to it, you can feel your way to green smoothies. Then, for example, spinach, lettuce or carrot greens are added to the smoothie, which makes it particularly healthy and nutritious.
You need for a smoothie
- Water or plant-based milk, alternatively water plus almond or cashew butter
- Protein powder for athletes (optional)
- Frozen or fresh berries or your favorite seasonal fruit
- Banana for sweetness
- As a superfood addition, for example maca powder, cocoa powder, spirulina, wheatgrass or similar.
Put all the ingredients in the blender and blend until the mixture is nice and smooth.
You can buy muesli bars for sports in an almost endless selection, but you can also make them yourself - at least then you know exactly what's in them.
You need for this recipe
- 300 grams of dates
- 100 g dried cranberries
- 50 g sesame
- 200 g chopped almonds
- 50g chopped hazelnuts
- 80 g spelled flakes or oat flakes
- Some cinnamon
Put all the ingredients in the high-performance blender and mix until the mass is nice and firm and malleable. You don't need sweeteners for this recipe because the dates provide enough sweetness.
Shape into balls or bars and refrigerate. By the way, you can vary this recipe very well, for example by adding grated coconut, replacing the nuts with walnuts or Brazil nuts and using plums or apricots as dried fruits.