Meal-Prepping Tips for Athletes & Fitness Enthusiasts

Quick answer: Great athlete meal prep = a repeatable plan that hits your protein and carb targets, times fuel before/after training, and follows food-safety basics. Batch-cook lean proteins and high-fiber carbs, portion meals, add colorful produce, and keep a few grab-and-go options for busy days.

On this page

• Your core targets (protein, carbs, hydration)
• Pre-/post-workout timing that actually helps
• A simple weekly meal-prep blueprint
• Smart shopping & batch-cook ideas
• Food-safety rules for meal prep
• What to eat from Clean Eatz Kitchen
• FAQ

Your core targets (protein, carbs, hydration)

• Protein (daily): most active people do well around ~1.2–2.0 g/kg/day, spread across meals; during energy deficit or heavy training, many benefit from the higher end. Per-meal: ~0.25–0.3 g/kg (about 20–40 g) every 3–5 hours.
• Carbohydrates (daily):match intake to training load:
  • Light (skills/easy): ~3–5 g/kg/day
  • Moderate (~1 h/day): ~5–7 g/kg/day
  • High (1–3 h/day): ~6–10 g/kg/day
  • Very high (≥4–5 h/day): ~8–12 g/kg/day
• Hydration: start sessions hydrated; sip to thirst during most workouts (more in heat). For long/hot training, consider electrolytes.

Pre-/post-workout timing that actually helps

• Pre-workout (1–4 hours out): include 1–4 g/kg carbs + some protein; choose lower-fat, lower-fiber if your gut is sensitive before hard sessions.
• During (≥60–90 minutes, continuous or intense): aim for ~30–60 g carbs/hour; up to ~90 g/h in very long sessions if tolerated (practice in training).
• Post-workout (0–2 hours): target ~0.25–0.3 g/kg protein (≈20–40 g) + ~1.0–1.2 g/kg/h carbs for the first 4–6 hours when rapid recovery matters.

A simple weekly meal-prep blueprint

Build plates: ½ veggies/beans, ¼ protein (25–35 g), ¼ smart carbs + measured fats.

• Pick 2 proteins: e.g., grilled chicken thighs, turkey meatballs, tofu/tempeh, salmon cakes.
• Pick 2 carbs: e.g., brown rice or quinoa; potatoes or high-protein pasta.
• Big veggie tray: roast a sheet pan (broccoli, peppers, onions) + keep raw dippers.
• Pack 8–12 boxes: label with day + meal; add a fruit or yogurt for “carb top-offs.”
• Grab-and-go shelf: Greek yogurt, cottage cheese, hummus + veg, fruit, high-fiber wraps.

Smart shopping & batch-cook ideas

• Proteins (lean + convenient): chicken breast/thighs, extra-lean turkey, eggs, canned tuna/salmon, tofu/tempeh, edamame, Greek yogurt, cottage cheese.
• Carbs to rotate: oats, brown rice, quinoa, potatoes, whole-grain or high-protein pasta, fruit.
• Veg & extras: salad kits, frozen veg/fruit, beans/lentils, salsa, hummus, olive oil, spice blends.
• Batch-cook ideas: sheet-pan chicken + potatoes; turkey chili; tofu stir-fry + rice; salmon cakes + quinoa; burrito-bowl kit.

Food-safety rules for meal prep

• Cook thoroughly: poultry to 165°F/74°C; reheat leftovers to 165°F/74°C.
• Cool quickly: refrigerate within 2 hours; shallow containers help.
• Storage times: most cooked meats/leftovers are good for 3–4 days in the fridge; freeze for longer.

What to eat from Clean Eatz Kitchen

• Build-A-Meal Plan — lock 25–35 g protein/meal and mix with your batch-cooked carbs/veg.
• Meal Plans — portion-controlled sets for hard-training weeks; add fruit or yogurt for carb top-offs.
• Cleanwich — quick protein between practices or as a post-session bite.

FAQ

How much protein per meal is ideal?

About 0.25–0.3 g/kg (≈20–40 g for most). Spread evenly every 3–5 hours.

How many carbs do I need on heavy training days?

Often ~6–10 g/kg/day, with higher intakes for very long or multiple sessions.

What should I eat before a workout?

1–4 hours before: 1–4 g/kg carbs plus some protein; keep fat/fiber modest if your stomach is sensitive.

Do I need sports drinks?

Water is fine for most short/moderate sessions. For long/hot efforts, use electrolytes and plan carbs per hour.

How long can meal-prepped food sit in the fridge?

Most cooked meats and mixed leftovers are best within 3–4 days; freeze extras the day you cook them.