WEEK 8 — 5 ENERGY DISHES FOR ATHLETES WITH EVOO (Extra Virgin Olive Oil)

Recipes designed to optimize performance and recovery, with high-quality healthy fats.

INTRODUCTION

For athletes, nutrition is key. We need sustained energy and rapid muscle recovery. EVOO (Extra Virgin Olive Oil) provides antioxidant polyphenols that help reduce muscle inflammation and healthy fats that provide long-lasting energy.

Recipe 1 — Energetic Oat Porridge with Nuts and EVOO (Extra Virgin Olive Oil)

Brief description: Ideal pre-workout breakfast. Slow absorption energy enhanced with healthy fats.

Servings: 1
Time: 10 min
Difficulty: easy

Ingredients

• 50g oat flakes
• Milk or vegetable drink
• Nuts, banana
• 1 tablespoon EVOO (extra virgin olive oil)

Preparation (step by step)

1. Cook: Cook the oats in the milk for 5 min.
2. Add: Add the nuts and banana.
3. Finish: Add the tablespoon of raw EVOO (Extra Virgin Olive Oil) to improve the absorption of vitamins.

Recipe 2 — Whole Grain Pasta with Chicken and Vegetables in EVOO (Extra Virgin Olive Oil)

Short description: Perfect post-workout meal. Complex carbohydrates and high-value proteins.

Servings: 2
Time: 20 min
Difficulty: easy

Ingredients

• 150g whole wheat pasta
• 1 chicken breast
• Vegetables to taste
• 4 tablespoons EVOO (extra virgin olive oil)

Preparation (step by step)

1. Cooking: Cook pasta and sauté chicken and vegetables with EVOO (Extra Virgin Olive Oil).
2. Mix: Combine everything.
3. Serve: With a little more crude oil.

Recipe 3 — Quinoa, Avocado and Egg Salad with EVOO (Extra Virgin Olive Oil)

Short description: High in vegetable proteins and good fats. Efficient muscle recovery.

Servings: 2
Time: 15 min
Difficulty: easy

Ingredients

• 100g quinoa
• 1 avocado, 2 boiled eggs
• 4 tablespoons EVOO (extra virgin olive oil)

Preparation (step by step)

1. Base: Mix cooked quinoa, avocado and eggs.
2. Dress: Pour the EVOO (Extra Virgin Olive Oil) with lemon.
3. Serve: Fresh.

Recipe 4 — Banana, Yogurt and EVOO Recovery Smoothie (Extra Virgin Olive Oil)

Short description: Quick post-workout shake. The fats in EVOO help recovery.

Servings: 1
Time: 5 min
Difficulty: easy

Ingredients

• 1 banana
• 1 Greek yogurt
• 1 tablespoon EVOO (extra virgin olive oil)

Preparation (step by step)

1. Whisk: Blend all the ingredients until you obtain a smooth texture.
2. Serve: Immediately.

Recipe 5 — Baked Cod with Potatoes in EVOO (Extra Virgin Olive Oil)

Brief description: Light and protein dinner. Energy for the next day.

Servings: 2
Time: 30 min
Difficulty: easy

Ingredients

• 2 cod loins
• Sliced ​​potatoes
• 4 tablespoons EVOO (extra virgin olive oil)

Preparation (step by step)

1. Bake: Bake potatoes with EVOO (Extra Virgin Olive Oil) 15 min.
2. Fish: Add cod and bake for 10 more minutes.
3. Serve: Hot.

CONCLUSION AND FINAL NOTES

EVOO (Extra Virgin Olive Oil) is a fundamental ally in the athlete's diet due to its anti-inflammatory properties.