Easy recipes for athletes

[paap1975]

I have ended up being responsible for 2 17-year old rugby players overnight every week on the day before they play. I need to feed them dinner on the Friday evening (late as after training) and breaksfast and lunch on the Saturday. I'm looking for inspiration for quick and appropriate recipes (which don't contain pork). The lunch on the Saturday needs to be ale to be eaten hot or cold depending on what time they have to leave for the game.
Last week, we took them out for dinner on the Friday and I gave them chicken, pasta and courgettes for their lunch, but we can't do that every week, surely.

Highly recommend you looking at Renee McGregor and her books www.amazon.co.uk/Training-Food-Achieve-Before-Exercise-ebook/dp/B00V4QB9XG/ref=nodl_?tag=mumsnetforu03-21

Slow coookers are your friend her I think. Just bung everything in and serve when needed.
Sausage casserole works well in a slow cooker.

*beef sausage obvs

On the Friday they will need a high-carb diet to top up their fuel stores (glycogen) and ensure they have a full ‘fuel tank’ on match day. It should be based around slower-digesting carbs such as potatoes, rice, sweet potatoes and oats, which are complemented with sweeter sources such as fruit and smoothies.
On the Saturday stick to familiar meals which are easy to digest. They should be high in carbs, a little bit of protein and lunch in particular should be low in fibre so they don’t suffer any kind of GI distress. Sweet potatoes are higher in carbohydrate but lower on the glycemic index, and provide a good starch for energy. They’re another slow carb, while normal potatoes only have the effects of slow carbs when combined with other vegetables or lentils.
For breakfast porridge is often a popular choice, due to it being a low-GI cereal.
Plan a mid-morning snack. Opt for something carb based. Good examples are dark berries and low-sugar Greek yogurt with muesli, or fresh fruit salad (no syrups), or toast with peanut butter.

Friday dinner:
Sweet potato fish cakes www.foodforfitness.co.uk/recipes/thai-sweet-potato-fish-cakes/
Sweet potato and chicken curry www.bbcgoodfood.com/recipes/sweet-potato-chicken-curry
Salmon carbonara realfood.tesco.com/recipes/salmon-carbonara.html
Beef stir fry realfood.tesco.com/recipes/broccoli-and-beef-stir-fry.html
Chicken pilaf www.olivemagazine.com/recipes/quick-and-easy/chicken-and-spinach-pilaf/

I used to make my DH kedgeree for breakfast - the eggs, haddock and rice were really good on match days. However it does take a while and I’m not sure if teen boys would like it. Here’s a quick-ish recipe though www.coop.co.uk/recipes/quick-and-spicy-kedgeree
Sweet potato frittata is also a good option www.heartfoundation.org.au/recipes/sweet-potato-and-spinach-frittata

For lunch, these savoury flapjacks would be good moorlandseater.com/savoury-flapjacks-with-vegetables-nuts-seeds-cheese/