Food Preparation – Plan to Thrive and Win Your Week

March is Nutrition Month in Canada. The Canadian Sport Centre Manitoba Nutrition team has put together a variety of resources, including this blog from Lizzie Magaji, Practicum Nutrition Student, and reviewed by Jorie Janzen, Director of Sport Dietetics, and Janelle Vincent, Sport Dietitian. 

Food Preparation – Plan to Thrive and Win Your Week

Whether for a championship or daily practice, the saying remains to be true: If we fail to plan, we plan to fail. Let’s approach fueling our bodies the same way!

The CSCM Nutrition team can help show you that planning out your food can save you time, money, and energy. 

Here are some ways that you can optimize your planning to help you win your week.

1. Have a sport nutrition game plan.

After you’ve sat down with your resources, write down how you plan to tackle your shopping. Ask yourself: what meals will I be making this week? What ingredients do I need for recipes I’ll be making? What am I going to snack on during the week? 

• Check out grocery store flyers for deals. Know when the grocery store deals are. Use grocery store apps to help you plan out what you need for the week.
• Check out the dollar store to stock up on meal-prepping staples.
• If you’re not the one grocery shopping, you can still play an active role in what is bought! Make sure you have what you need for the week by adding the foods you need to the grocery list.

2. Plan with purpose.

Schedule time to grocery shop, prepare meals, and eat. Aim to eat pre and post-practice so you fuel and recover.  Try preparing snack options in bulk, such as overnight oats, granola bars, veggies and hummus, or egg muffins, so you can grab them in the morning. 

Carry a water bottle, and aim to drink consistently throughout the day. Preparing your hydration mix or bottles beforehand will make them easy to access during training or competition.

3. Prepare the staples.

Staples like potatoes or quinoa can take some time to cook. Batch cook these foods in advance and ensure they are properly stored. These staples can stay in the fridge for a couple of days and even longer if you freeze them. 

Use tools that save time and energy. Invest in kitchen gadgets like a blender, instant pot or rice cooker to cook meals while you’re busy with other tasks. Try incorporating ready-to-use foods like frozen veggies/fruit or canned chicken/ham/sardines/salmon/tuna, beans and lentils. 

While meal prep is all about convenience, it’s important not to sacrifice taste. Certain fresh ingredients, like leafy greens or herbs, may lose their flavour and texture in storage. Consider preparing dishes that can be assembled with fresh components daily, such as salads or wraps, while keeping the protein and carb parts of the meal prepped in advance.

Store your pre-cooked proteins, grains, and vegetables separately so you can mix and match them with fresh ingredients.

4. Pre-pack your snacks.

Snacking is an important part of the athlete’s routine, especially between training sessions and before an event. By bringing snacks, athletes ensure they have quick and easily accessible energy boosts. 

• ex. yogurt with fruit, energy bites, whole-grain crackers with nut butter, and protein bars.

If leaving the house, bring extra food. Leave snacks in your locker or desk to make sure you always have something on hand. 

5. Stay flexible.

While consistency is key, flexibility is important as well. Life can get busy, and sometimes meal prep plans need to be adapted. It’s okay to adjust based on how you’re feeling or what your training schedule looks like. The key is having prepared meals on hand that can be swapped or substituted as needed.

Keep a few frozen meals in your freezer as a backup for days when you don’t have time to cook or when plans change last minute.

Prepping food isn’t just about convenience; it’s about making sure that we are fuelling our bodies with the right fuel at the right time. The time spent planning and preparing in advance will help you thrive and win your week!

If you would like more help with meal planning, please contact your CSCM Sport Dietitian.