Meals for Athletes

V

Valgarv

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I've been looking for a website I can point my girl to so that she can learn how to make good healthy meals. She trys and can follow directions but she knows nothing about nutrition.

There's a certain level of complexity in the recipes that I'm looking for. Something you don't see on sites like http://www.mealsforyou.com and http://www.epicurious.com ...that is, I'm looking for recipes that provide COMPLETE proteins, COMPLEX carbs and healthy fats.

What got me thinking about this is an article I read at Spike TV from Luke Cummo in the Ask the fighters section

Luke Cummo said:
I like to get my protein from fish, chicken, turkey (organic), and vegetable sources like beans, legumes, and nuts. Did you know that combining brown rice and beans form a complete protein (meaning all the amino acids you need)?
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For Luke's full opinion go to: http://www.spiketv.com/shows/series/ultimatefighter2/email/episode_4.jhtml

Any way, I read about completings protein by eating complimentary proteins years ago but at the time I was just getting started in nutrition and found it too complex - just going from pop tarts to tuna was hard enough at the time.

Are there any sites that have meal plans down to such a science - simple enough for my girl to follow?
 
Props. You are a badass.
 
I would be interested in finding out what cookbooks he has. I love my red meat, but I do think cutting back would be wise.
 
http://www.johnberardi.com/products/gourmet/

This is an e-book that has a lot of truly wonderful recipes in it. I understand that there is a lot of free stuff on the Internet, and this particular publication costs about $30. I was skeptical as well. However, it is one of the best investments I've ever made, nutritionally speaking. The smores bars, chili, and some of the chicken dishes are weekly fixtures at my apartment. Take a look at the .PDF sample on the website. The retail version is full-screen.
 
One more thing...

Most of the recipes are rather simple (i.e. 10-40 minutes combined prep/cook time). This is important, especially if you are like me, eating 5-7 times per day.
 
All animal proteins are complete sources, (except for Rabbit, i think its missing something) so don't worry about that. If you're veegtarian then beans and rice work, and there are some other combinations that I forget.

Just think food groups.
Complex Carbs : Brown Rice, Corn, Sweet and Red Potatoes, whole wheat pasta, oatmeal, etc...
Protein : Any animal kind. Or look here for vegetarian complete: http://www.bodyforlife2.com/incompletprotein.htm

Fats: Flaxseed, Nuts, Fish oils, etc

Once you figure it out, Its simple. Coldwater fish like Cod or Salmon (or Red Meat) have many healthy fats, so you wouldn't need to add any nuts or additional fats.

Broiled Salmon with sweet potato fries.
Pineapple Cashew chicken with steamed brown rice.
Steak with a baked potato.
Also don't forget the fiber like broccoli, spinach, etc. on the side.

These don't quite help with recipes but I think understanding basic nutrition will help more in the long run than having to depend on a recipe book. Once you understand, then you can improvise and convert old favorites to healthy new choices.

Thai peanut shrimp bowl, anyone? :D
 
Terumo said:
http://www.johnberardi.com/products/gourmet/

This is an e-book that has a lot of truly wonderful recipes in it. I understand that there is a lot of free stuff on the Internet, and this particular publication costs about $30. I was skeptical as well. However, it is one of the best investments I've ever made, nutritionally speaking. The smores bars, chili, and some of the chicken dishes are weekly fixtures at my apartment. Take a look at the .PDF sample on the website. The retail version is full-screen.
Click to expand...


Berardi is great on nutrition. If you google for his "berardi's kitchen" articles, you won't regret it. Excellent guide on how to prep a healthy kitchen from scratch.
 
I was just about to start a thread just the same as this. I need to eat well but being a student, i dont have much cash to spend lavishly on expensive food and also my mother cant be arsed to cook hard meals. Any body got any pesonal recipes that taste real good?
 
Chad Hamilton said:
Kichari = mung beans and brown rice.

Yogis for 5000 years have been living off this stuff .

Tibet, Burma, India.

Everything you need to sustain life....vegetarian.

http://www.astrodreamadvisor.com/Body_Kichari.html
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made this today, and it was pretty tastey, though I think it'd be better if you put the spices and ghee in in the begining for more even distribution. Also, I thought the seasoning was a bit too plentiful and I'll probably reduce it in the future. Not sure which one was the strongest, so i may just reduce all three. Good recipe though, going to use leftovers for breakfast with some eggs.
 
Urban said:
made this today, and it was pretty tastey, though I think it'd be better if you put the spices and ghee in in the begining for more even distribution. Also, I thought the seasoning was a bit too plentiful and I'll probably reduce it in the future. Not sure which one was the strongest, so i may just reduce all three. Good recipe though, going to use leftovers for breakfast with some eggs.
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1 tbsp or turmeric???.........Jesus.....that's some spicy ass shit.
 
Urban said:
made this today, and it was pretty tastey, though I think it'd be better if you put the spices and ghee in in the begining for more even distribution. Also, I thought the seasoning was a bit too plentiful and I'll probably reduce it in the future. Not sure which one was the strongest, so i may just reduce all three. Good recipe though, going to use leftovers for breakfast with some eggs.
Click to expand...

I made it today and it was awesome. Dude I'm gonn eat this shit once a week. I did cut down on the spices. Instead of 1 TBSP of Tumeric and ground coriander I used 1 TSP. I still used 1 TBSP of cumin. Added some lemon juice and it was awesome.

Next time I'm gonna eat it with avocado.
 
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