A sports dietitian shares 6 meals and snacks she eats for stronger muscles and more energy

As a board-certified sports dietitian, Roxana Ehsani knows how important a balanced diet is for staying fit.

Ehsani, who works in Miami, runs most days of the week and strength-trains two to four times a week. To help with her performance, she prioritizes high-quality protein sources, such as salmon and dairy, in her diet.

“I’m pretty good about getting plenty of protein in my meals and snacks,” she told Business Insider. “I know it’s just going to keep me full for longer, and also aids with muscle repair and recovery.”

She eats lots of fruits and vegetables for added vitamins, minerals, antioxidants, and fiber that can help her energy levels. She also eats carbohydrates such as whole wheat bread, buckwheat, and quinoa.

Ehsani shared the meals and snacks she eats throughout the day to feel energized for workouts, build muscle, and recover.

Overnight chia seed pudding

Ehsani usually starts her mornings with a filling and nutritious breakfast.

“I’m pretty obsessed with chia pudding as of now, and it’s super easy to make,” she said.

Before bed, she mixes a few tablespoons of chia seeds with dairy milk and refrigerates it. In the morning, she tops it with fresh berries, a drizzle of almond butter, and some granola or nuts.

That breakfast gives her omega-3 from the chia seeds, which is fantastic for heart health and also promotes strong joints, she said. From the other ingredients like dairy milk, berries, and almond butter, she’s getting protein, calcium, potassium, fiber, antioxidants, and healthy fats — all crucial for feeling good and energetic.

Sometimes, she changes up breakfast by eating oatmeal or a smoothie bowl, keeping many of the ingredients, like fresh fruits and milk.

Canned or smoked salmon for quick, high-protein lunches

Ehsani said that her lunch hours are “pretty busy,” so she whips together a quick and protein-packed meal for lunch.

“I’ll usually utilize something like smoked salmon or canned salmon as my protein source,” she said. Often, she’ll take either one and throw it into a wrap or sandwich with hummus, greens, and cut-up vegetables. Salmon is one of the highest sources of protein, with 27g of protein per serving.

Sometimes, she’ll have soup or a sweet potato for lunch instead. But she’s “always making sure to get plenty of protein, veggies, and some type of whole grain or starchy veggie.”

Fruit right before a workout

Ehsani usually exercises in the late afternoon or early evening. To prepare, she eats some fruit 15 minutes before the workout.

She’ll usually have a banana, seasonal fruit like mango, or dried fruits like dates or raisins. “I like to have it just pretty much right out the door, to top off my glucose stores and give me energy to get through that workout,” she said.

She sips a few dairy beverages throughout the day

To get a little more protein throughout the day, Ehsani has dairy milk when she can, such as in an afternoon latte.

She also sips chocolate milk right after her workout.

“Chocolate milk is a great recovery beverage,” she said, because it has a three-to-one carb to protein ratio to replenish muscle glycogen and electrolytes to make up for lost sweat. It also just tides her over while she prepares dinner.

She tries to drink chocolate milk 30 to 60 minutes after the workout for it to have an optimal impact on her body. “Usually, I’ll try to do that really quickly after the workout, probably right away when I get home,” she said.

Simple sheet-pan dinners for protein and fiber

Ehsani relies on sheet pan dinners a lot throughout the week because they’re a quick and easy way to eat a fresh, balanced meal with protein, fiber, and other vitamins.

Usually, she’ll season or marinate a piece of salmon, chicken, or sablefish along with veggies like sweet potatoes, eggplant, or broccoli. Sometimes, she deviates by throwing the ingredients on top of some mixed greens and making a salad or grain bowl instead.

“I chop a little bit, throw it in the oven, and then I can go shower and get ready,” she said. “It just gives me all those nutrients in one.”

Two-ingredient mango ice cream packed with vitamins

“I have a big sweet tooth,” Ehsani said. For dessert, she and her husband will have a few squares of dark chocolate. More recently, she said they’ve been making homemade mango ice cream by blending frozen mangoes and dairy milk together.

“It makes a really nice, almost like a soft-serve consistency,” she said, tasting like a satisfying dessert with some extra nutrients. For even more protein, she said Greek yogurt, cottage cheese, or protein powder can be added as well.

“We’ve been doing that a lot of nights, making some type of healthy-ish sweet treat in the evenings,” she said.

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