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Fueling the Student Athlete: Healthy and Convenient Meal Options

Updated: Mar 1, 2023

As a student athlete, you know the importance of fuelling your body properly to perform at your best. However, with busy schedules, limited time and resources, it can be challenging to maintain a nutritious diet.


Easy, delicious foods for student athletes
Food to eat for student athletes

Here are some tips and meal ideas to help student athletes stay energised and on top of their game:

  1. Plan ahead: Take some time each week to plan and prepare your meals. This can include packing a nutritious lunch, or prepping ingredients for dinner to make mealtime easier and faster during the week.

  2. Focus on high-quality proteins: Protein is essential for repairing and building muscle, so it's important to include a source of protein in every meal. Good options include chicken, fish, tofu, eggs, and legumes.

  3. Load up on fruits and vegetables: These nutrient-dense foods provide energy, vitamins, and minerals to support overall health and athletic performance. Try to include a variety of colorful fruits and vegetables in your meals for a balance of nutrients.

  4. Hydrate, hydrate, hydrate: Staying hydrated is crucial for athletic performance and recovery. Aim to drink at least eight glasses of water per day, and even more during intense training or competition.

  5. Convenient snack options: When time is limited, having healthy snacks on hand can be a lifesaver. Try to have options such as fruit, yogurt, nuts, or energy bars on hand for a quick and nutritious snack.


Here are some quick and convenient meal options for student athletes on the go:

  1. Peanut Butter and Banana Toast: Spread peanut butter on a piece of whole grain toast and top with slices of ripe banana for a satisfying breakfast or snack.

  2. Turkey and Cheese Wrap: Wrap up deli turkey, cheese, and a handful of veggies in a whole grain tortilla for a filling lunch or post-practice snack.

  3. Baked Sweet Potato with Chicken and Veggies: Bake a sweet potato and top with roasted chicken and veggies for a satisfying and nutritious dinner.

  4. Energy Balls: Mix together oats, nut butter, honey, and dried fruit to make energy balls that are easy to grab and go.


In conclusion, as a student athlete, it's essential to fuel your body with nutritious and convenient food options. By planning ahead, focusing on high-quality proteins, loading up on fruits and vegetables, staying hydrated, and having healthy snacks on hand, you can support your athletic performance and overall health.


For only £15 , you can have access to over 40 recipes for athletes that are budget friendly as well as a 7 day meal plan.








Nutrition and Co is one of UK's leading private dietitian companies focusing on 1-1 nutrition consultations, brands and media , webinars and seminars and much more! We provide evidence based information to all our clients and optimal service. Email info@nutritionandco.co.uk for any queries.


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