A sports dinner should close the day and prepare for the next. Light does not mean insufficient: it means well sized, easy to digest and designed according to the load carried out.
The structure of a functional dinner
Combine a tolerated protein such as fish, egg, chicken or legume; a carbohydrate source adjusted to the load; preferably cooked vegetables if you want easy digestion; and a measured fat. The result can be simple and gastronomic at the same time.
Five ideas that allow variations
Hake with sweet potato; juicy omelette with rice and zucchini; lemon chicken with potato; vegetable cream with crumbled fish and bread; or pasta with tuna, cooked tomato and basil. Changing the finish avoids monotony.
After a night game
Time does not eliminate the need to recover. If appetite is low, a compact, moist, moderate-volume recipe may work. The format and quantity should be decided in advance, not when you arrive home tired.
PRACTICAL KEYS
To bring it to the kitchen
- Have an emergency dinner already portioned.
- Reduce fried foods and heavy sauces when digestion is a priority.
- Adapt the carbohydrates to the load and the following session.
This content is educational and does not replace an individual assessment. The athlete's needs must be defined by a qualified nutrition or health professional.
