Eating for Performance Should Be Simple—and Cheap

 

Eating for performance doesn't have to be complicated or expensive. With the right strategies, athletes can fuel their bodies effectively while staying within budget. Here’s how to make nutritious choices that support athletic performance without breaking the bank.

### Key Principles for Budget-Friendly Performance Nutrition

1. **Focus on Carbohydrates**

   - Carbohydrates are essential for energy, especially for athletes. They are also among the cheapest sources of calories. Staples like **rice**, **pasta**, and **potatoes** provide substantial energy at a low cost. For instance, bulk rice can be purchased for under $1 per pound, making it an economical choice for fueling workouts.

2. **Incorporate Affordable Proteins**

   - Protein is crucial for muscle repair and growth. Affordable protein sources include:

     - **Chicken thighs**: Often cheaper than chicken breasts and just as nutritious.

     - **Canned tuna**: A budget-friendly option that offers high protein content.

     - **Eggs**: Versatile and inexpensive, eggs can be used in various meals.

     - **Legumes**: Beans and lentils are not only cheap but also provide protein and fiber.

3. **Utilize Healthy Fats**

   - Healthy fats are important for overall health and can enhance satiety. Cost-effective sources include:

     - **Olive oil**: Use it for cooking or as a salad dressing.

     - **Peanut butter**: A great source of healthy fats and protein, it can be used in snacks or smoothies.

### Sample Meal Ideas

- **Breakfast**: 

  - **Overnight oats**: Combine rolled oats with milk or yogurt, nuts, and seasonal fruits. This meal is nutritious, filling, and can be made in bulk.

  

- **Lunch**:

  - **Rice and beans**: This classic combination provides complete proteins and is very affordable. Add some spices and vegetables for flavor.

  

- **Dinner**:

  - **Pasta with tomato sauce and ground turkey**: A simple dish that’s filling and rich in carbohydrates and protein. Use whole grain pasta for added nutrients.

### Cost-Saving Tips

- **Buy in Bulk**: Purchasing staples like rice, pasta, and legumes in bulk can significantly reduce costs.

- **Plan Meals**: Create a weekly meal plan to minimize waste and make sure you’re using ingredients efficiently.

- **Seasonal Produce**: Opt for fruits and vegetables that are in season to save money while maximizing nutrition.

- **Cook at Home**: Preparing meals at home is generally cheaper than buying pre-packaged or restaurant meals.

### Conclusion

Eating for performance should be simple and affordable. By focusing on staple foods that provide essential nutrients—carbohydrates, proteins, and healthy fats—athletes can maintain their energy levels without overspending. With thoughtful planning and a few smart choices, anyone can achieve their nutritional goals while keeping their budget intact.

Citations:

[1] https://treadathletics.com/budget-bulking/

[2] https://truesport.org/nutrition/budget-friendly-meals-growing-athletes/

[3] https://powerathletehq.com/eating-healthy-on-a-budget/

[4] https://www.healthline.com/nutrition/diets-for-athletes

[5] https://www.tasteofhome.com/collection/cheap-healthy-meals/

[6] https://www.shondaland.com/inspire/books/a44043188/martinus-evans-created-a-run-club-for-everyone/

[7] https://www.thesfmarathon.com/blog/2023/06/24/martinus-evans-the-slow-af-run-club-just-start-moving-the-rest-will-take-care-of-itself/

[8] https://feed.jeronimomartins.com/society/lifestyle/running-sport-everyone/