Dr. Logan's Favorite Pre-Game Recipes for Field Players

Pre-game meals are crucial for providing the right balance of carbohydrates, protein, and healthy fats to fuel your performance. These recipes are designed to provide sustained energy, enhance endurance, and prevent fatigue, making them ideal for field players gearing up for a game.

1. Chicken, Sweet Potato, and Quinoa Bowl

Ingredients:

• 1 chicken breast (grilled or baked)
• 1 cup cooked quinoa
• 1 medium sweet potato (baked or roasted)
• 1 cup steamed broccoli
• 1 tbsp olive oil
• Salt and pepper to taste
• Optional: 1 tsp tahini or hummus for extra flavor

Why It’s Great:

• Carbs from quinoa and sweet potatoes provide slow-releasing energy to fuel endurance.
• Lean protein from chicken helps with muscle repair and recovery.
• Healthy fats from olive oil aid in nutrient absorption and provide lasting energy.

Instructions:

1. Cook the quinoa according to package instructions.
2. Grill or bake the chicken breast, seasoned with salt and pepper.
3. Roast or bake the sweet potato at 400°F for about 25-30 minutes.
4. Steam the broccoli for 5-7 minutes or until tender.
5. Assemble the bowl by layering quinoa, sweet potato, chicken, and broccoli. Drizzle with olive oil and tahini if desired.

2. Whole Wheat Pasta with Turkey Meatballs

Ingredients:

• 1 cup whole wheat pasta
• 1 cup marinara sauce (low sodium)
• 6 turkey meatballs (baked or pan-fried)
• 1 tbsp grated parmesan cheese
• 1 tbsp olive oil
• Fresh basil or parsley for garnish

Why It’s Great:

• Whole wheat pasta provides complex carbohydrates to keep energy levels stable.
• Turkey meatballs are a great source of lean protein to aid in muscle recovery.
• Olive oil adds healthy fats, while the marinara sauce adds flavor without excess sodium.

Instructions:

1. Cook the pasta according to package instructions.
2. While pasta cooks, bake or pan-fry the turkey meatballs.
3. Heat the marinara sauce in a pan.
4. Combine the pasta, meatballs, and sauce. Top with parmesan cheese and olive oil.
5. Garnish with fresh basil or parsley.

3. Veggie-Loaded Omelet with Avocado Toast

Ingredients:

• 3 eggs
• 1/4 cup chopped spinach
• 1/4 cup diced bell peppers
• 1/4 cup chopped mushrooms
• 1 slice whole grain bread
• 1/2 avocado, mashed
• Salt and pepper to taste
• Olive oil spray

Why It’s Great:

• Eggs provide high-quality protein and essential amino acids.
• Avocado adds healthy fats that help sustain energy.
• Whole grain toast offers complex carbohydrates for long-lasting fuel.

Instructions:

1. Spray a non-stick pan with olive oil and sauté the veggies (spinach, bell peppers, mushrooms) until soft.
2. In a bowl, whisk the eggs and pour them over the veggies in the pan. Cook until the eggs are fully set.
3. Toast the whole grain bread and top it with mashed avocado, seasoned with salt and pepper.
4. Serve the omelet alongside the avocado toast.

4. Greek Yogurt Parfait with Granola and Berries

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup granola (low sugar)
• 1 tbsp honey or maple syrup (optional)
• 1 tbsp chia seeds or flaxseeds (optional)

Why It’s Great:

• Greek yogurt provides protein and probiotics for gut health.
• Berries offer antioxidants and natural sugars for quick energy.
• Granola provides complex carbs, and chia seeds or flaxseeds add fiber and omega-3 fatty acids.

Instructions:

1. In a bowl or jar, layer the Greek yogurt, berries, and granola.
2. Drizzle with honey or maple syrup for extra sweetness, if desired.
3. Top with chia seeds or flaxseeds for added nutrition.

5. Peanut Butter Banana Oat Smoothie

Ingredients:

• 1 banana
• 1/2 cup rolled oats
• 2 tbsp natural peanut butter
• 1 cup almond milk or low-fat milk
• 1/2 tsp cinnamon
• 1 tbsp honey (optional)
• 1 handful of spinach (optional for added greens)
• Ice cubes

Why It’s Great:

• Bananas are rich in potassium and natural sugars, offering a quick energy boost.
• Oats provide complex carbohydrates for sustained energy.
• Peanut butter offers healthy fats and protein to keep you full and energized.

Instructions:

1. In a blender, combine all ingredients (banana, oats, peanut butter, milk, cinnamon, and spinach if using).
2. Blend until smooth, adding ice cubes to reach the desired thickness.
3. Serve immediately for a quick and nutrient-packed pre-game meal.

6. Grilled Salmon with Brown Rice and Vegetables

Ingredients:

• 1 fillet of salmon (about 4-6 oz)
• 1 cup cooked brown rice
• 1 cup steamed vegetables (carrots, green beans, or asparagus)
• 1 tbsp olive oil
• Lemon wedge for garnish
• Salt and pepper to taste

Why It’s Great:

• Salmon is rich in omega-3 fatty acids and lean protein, supporting muscle recovery and reducing inflammation.
• Brown rice provides complex carbs for sustained energy.
• Vegetables add fiber and essential vitamins for overall health and performance.

Instructions:

1. Season the salmon with salt, pepper, and olive oil, and grill or bake until fully cooked (about 12-15 minutes at 400°F).
2. Cook the brown rice according to package instructions.
3. Steam the vegetables of your choice.
4. Serve the salmon over the brown rice with a side of steamed vegetables. Squeeze lemon juice over the top for extra flavor.

7. Turkey and Avocado Wrap

Ingredients:

• 1 whole wheat tortilla
• 3-4 slices of turkey breast (lean, low sodium)
• 1/2 avocado, sliced
• 1/4 cup shredded lettuce or spinach
• 1/4 cup shredded carrots
• 1 tbsp hummus or mustard
• Salt and pepper to taste

Why It’s Great:

• Turkey is a great source of lean protein, while avocado provides healthy fats.
• Whole wheat tortilla gives you the complex carbs needed for sustained energy.

Instructions:

1. Spread hummus or mustard on the whole wheat tortilla.
2. Layer the turkey slices, avocado, shredded lettuce, and carrots.
3. Roll up the tortilla tightly and slice in half.

Conclusion:

These recipes provide the right balance of carbohydrates, protein, and fats to fuel your body before a lacrosse game. By focusing on whole, nutrient-dense foods, you’ll ensure that you have the sustained energy and mental clarity needed for peak performance on game day.