Work Hard, Eat Smarter

healthy eating for athletes with different cooking methods, herbs and spices, and unique dessert ideas

Hey, it’s Leila! As someone who spends a lot of time training and competing, I’ve learned that proper nutrition is just as important as the training itself. As a student-athlete, I require a well-balanced diet to sustain energy levels, repair muscles, and enhance overall performance on and off the court. Proper nutrition helps prevent injuries, supports quicker recovery, and improves focus all day long. Eating the right combination of protein, healthy fats, and complex carbohydrates ensures that any athlete can perform at their best while maintaining long-term health.

But nutrition isn’t just about fueling your body, it’s about making food an enjoyable part of your journey. Eating healthy doesn’t have to mean eating bland! Many people think that nutritious meals include the same salads and chicken, but with the right approach, you can enjoy vibrant and delicious flavours while still nourishing your body. Here’s how you can maintain a healthy diet without sacrificing taste:

Experiment with Different Cooking Methods

One of the easiest ways to keep meals interesting is by changing how you prepare your food. Different cooking techniques can enhance flavours, textures, and even the nutrient content of your meals. Here are some methods to try:

Grilling adds a smoky richness to your meats, fish, and vegetables while keeping them juicy.
Roasting caramelizes natural sugars in your vegetables, making them sweeter and more flavourful.
Steaming can preserve nutrients and keep flavours fresh and vibrant.
Sautéing allows you to infuse dishes with herbs, spices, and smells for a rich taste.
Slow Cooking brings out deep, developed flavours in soups, stews, and proteins with minimal effort.

Use Herbs and Spices Instead of Excess Salt and Sugar

Herbs and spices can elevate a meal without adding unhealthy amounts of salt or sugar. Instead of relying on excessive seasoning, try these:

Black Pepper on your vegetables, meat, or dressing adds a subtle hot and lemony flavour while also being a source of antioxidants.
Turmeric in rice bowls, roasted root vegetables, egg, or tofu can add antioxidant, anti-inflammatory, antiviral, antibacterial, and anti-fungal properties.
Cinnamon can add a sweetness to yogurts, applesauce, or peanut butter toast while managing blood sugar levels and improving insulin sensitivity.
Ginger can be added onto either sweet or savoury dishes or into a hot tea to gain an earthy flavour and help with easing nausea or vomiting.

Reinvent Your Desserts

A healthy lifestyle doesn’t mean giving up on a sweet treat! By swapping out processed ingredients for natural alternatives, you can enjoy treats without any guilt.

Bake with Whole Grain Flour to add vitamins, minerals, and fibre into pastries
Adding Complex Carbohydrates in recipes like brown rice pudding to promote blood sugar control
Preparing Chocolate Dipped Fruits can enhance the immune system and provide essential nutrients to the body

Your Next Step: Book A Physiotherapy Appointment

Ready to see a physiotherapist who can compliment these exciting healthy eating strategies and help you optimize your wellbeing? Get started with one of Bespoke Therapy's experienced physiotherapists today. Give us a call at 416-939-7787, send us an email at info@bespoke-therapy.ca, or use our online booking system here: BOOK NOW.