Overview
Fueling up before a game is crucial for optimal performance. This power bowl combines quinoa and lean turkey for sustained energy and muscle recovery, making it an ideal choice 3-4 hours before competition.
Ingredients
- 150g (5.3 oz) cooked quinoa
- 200g (7 oz) lean ground turkey
- 1 cup (150g) steamed broccoli
- 1/2 cup (75g) diced bell peppers
- 1 tbsp (15ml) olive oil
- 1 tsp (5g) garlic powder
- 1 tsp (5g) onion powder
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Preparation
- In a skillet over medium heat, add olive oil and ground turkey.
- Season turkey with garlic powder, onion powder, salt, and pepper. Cook until browned and cooked through, about 7-10 minutes.
- While the turkey cooks, prepare quinoa according to package instructions if not already cooked.
- Steam broccoli and bell peppers until tender, about 5-7 minutes.
- In a large bowl, combine cooked quinoa, turkey, steamed vegetables, and mix well.
- Garnish with fresh parsley if desired and serve warm.
- Make-ahead tip: Prepare the components in advance and store them separately in the fridge. Combine just before eating.
Macros
- Approximate Calories: 500
- Protein: 38g
- Carbohydrates: 50g
- Fat: 15g
Coaching Tips
- Consume this meal 3-4 hours before game time for optimal energy.
- Substitute ground turkey with chicken or lean beef for variety.
- Pair with a small piece of fruit for additional carbohydrates if needed.