Last week, Becca talked about meal planning and getting a system in place to make nutrition easier, more consistent, and less stressful. Planning is the first critical step, but how can we prioritize the prep piece?
If you’ve been getting heavier into training for your racing season ahead, you already know that your workouts alone won’t get you to the start line feeling strong. [And if you don’t know this yet, trust me - there’s way more to building a resilient athlete than the training sessions alone!]
Nutrition is a pillar of your success. How well you recover, adapt, and ultimately perform is largely built on a nutrient timing system that involves the “what, when, how much, and personalization” aspects.
And the reality is if you don’t have meals prepped, it’s way too easy to skip, skimp, or grab whatever’s convenient (which might not be enough or the right combo of nutrients to support your training demands).
So, let’s make meal prep attractive and easy. Something that works with your busy life instead of feeling like another dreaded chore. And something that becomes a habit, part of your routine, part of “who you are” to be the athlete you want to be.
Make It Attractive
Create a meal template system to reduce decision fatigue (example: Monday: Stir Fry, Tuesday: Tacos, Wednesday: Bowls). Consider making a big batch of a couple of the main ingredients in these dishes that you can repurpose easily.
Pair meal prep with something enjoyable - listen to a favorite podcast, audiobook, or Spotify playlist. Dancing in the kitchen is a bonus activity.
Invest in time-saving kitchen tools like an Instant Pot, slow cooker, rice cooker, or a set of sharp knives. You will get your money’s worth in no time!
Make It Easy
Prep 3-4 base ingredients that mix and match into multiple meals (a protein, whole grain, and veggies).
Take advantage of pre-cut produce or other ready-to-eat grocery options to speed up meal assembly.
Keep a standardized grocery list to make shopping faster and more efficient. I now use my Notes app on my iPhone and simply toggle on or off what I need. Additionally, keep an easy to access list of your “go to” meals and snacks so you can easily reference for “what to make this week”.
Batch cook during lower-stress times so you have meals ready when training picks up during the week.
Set yourself up for success by making nutrition an intentional part of your routine, just like your workouts.
And hey… think of meal prep like mobility work and warm-up routines… your future race-ready self will thank you.
-Dina
Where do you struggle most with meal prep? Let me know.