When a busy schedule sets in, food is often the first variable to be adjusted. However, for active people and athletes, this choice is not without consequences. Fatigue, lack of energy, more difficult recovery or a drop in performance can quickly appear during your Kinomap sessions, when meals are neglected.
It is not necessary to spend hours cooking to take care of your diet. A few simple strategies make it possible to continue feeding your body effectively, even when time is lacking.
1- Organization
During intense days, the key to a healthy diet often lies in organization. Without a minimum of anticipation, meals are often improvised, which can lead to choices that are not always the most interesting from a nutritional point of view.
Taking a few minutes at the beginning of the week to think about upcoming meals helps ensure that nutritional needs will be covered, even on the busiest days. The goal is not to plan everything but to have an overall vision of meals and foods to provide.
This simple habit facilitates a balanced diet, limits rushed meals and allows you to approach training with more energy and regularity.
One of the main mistakes is to believe that a balanced meal must be complicated to prepare. In reality, the simplest meals are often the easiest to maintain over time.
The rule for composing a balanced plate:
- A source of protein to support muscles and promote satiety (eggs, fish, meat, tofu, legumes)
- A portion of vegetables for fiber, vitamins and minerals.
- A source of carbohydrates to provide necessary energy (rice, pasta, quinoa, potatoes)
- A source of good fats to complete the balance of the meal (olive oil, avocado, nuts)
2- Batch cooking: a valuable ally
Batch cooking (cooking in advance) consists of preparing several foods in one session in order to save time on the following days. This method is increasingly popular because it makes it possible to combine a busy schedule and a balanced diet.
For athletes, the benefit is twofold. On one hand, it makes it easier to access quality meals even after a long day of work or a training session.
On the other hand, it limits the use of last-minute solutions, which are often higher in fat, sugar or ultra-processed products.
It is not necessary to cook all meals in advance. Preparing a few basics is enough:
- Rice, quinoa or whole pasta.
- Roasted or steamed vegetables.
- Hard-boiled eggs.
- Chicken, fish, tofu or legumes.
- Raw vegetables.
Once these elements are ready, it becomes much easier to assemble a complete meal in a few minutes.
Batch cooking can also be interesting around training sessions. After an intense workout, the body needs energy and nutrients to optimize muscle recovery. Having a partially prepared meal helps avoid delaying the meal or turning to less suitable options.
Finally, this method has another often underestimated advantage: it promotes consistency. By reducing the time and effort needed to prepare meals, it becomes easier to maintain good eating habits over the long term. And as in sport, it is repeated actions week after week that produce the best results.
3- Examples of meals to prepare thanks to batch cooking
Quinoa chicken bowl
- Cooked quinoa
- Grilled chicken breast
- Roasted zucchini and peppers
- A few pumpkin seeds
- Olive oil dressing
Express wrap
- Whole wheat tortilla
- Chicken or tofu (prepared in advance)
- Raw vegetables (already cut)
- Cream cheese or hummus
Potatoes and fish
- Oven-cooked potatoes (prepared in advance)
- Salmon or mackerel
- Green beans (only to reheat)
- A drizzle of olive oil
4- Do not neglect snacks
Busy days and training sessions can increase energy needs. When a long gap separates two meals, a snack can be an excellent solution to maintain a stable energy level.
The goal is not to eat more, but to better distribute intake throughout the day.
- A fruit with a handful of almonds or nuts
- A plain yogurt with some fresh fruit
- An unsweetened applesauce and a slice of whole grain bread
- A slice of whole grain bread with a nut butter
These snacks help avoid cravings while providing useful nutrients for the body.
When time is short, food should not become an additional source of stress. By prioritizing simplicity, anticipation and a few practical habits, it helps preserve good health, but also ensure a good energy level throughout the day and improve recovery.
Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com
See previous nutrition articles :
THE EFFECTS OF ALCOHOL ON RECOVERY
HYDRATION AND SPORT: THE RIGHT HABITS TO ADOPT
LIPIDS AND SPORT: UNDERSTANDING GOOD FATS TO IMPROVE PERFORMANCE AND RECOVERY