When you have a busy schedule, it can be difficult to find time to prepare balanced meals. However, good nutrition is essential to maintain sports performance and recovery. Here's 5 healthy and fast recipes for fast-paced athletes who seek to optimize their diet while saving time.

1. Banana and spinach protein smoothie

This smoothie is perfect for a quick breakfast or snack before or after training. It is rich in protein, fiber and vitamins.

Ingredients:

• 1 banana
• A handful of fresh spinach
• 1 tablespoon peanut butter
• 200 ml almond milk (or any other vegetable milk)
• 1 spoon of protein powder (optional)

Preparation:

1. Mix all ingredients into a blender until you get a smooth consistency.
2. Enjoy immediately for an energy and nutrient boost.

2. Quinoa salad, avocado and grilled chicken

Fast to prepare and rich in protein and fiber, this salad is ideal for a balanced post-training lunch.

Ingredients:

• 1 cup of cooked quinoa
• 1 grilled chicken white
• 1 lawyer cut in dice
• Some leaves of arugula or spinach
• 1 tablespoon of olive oil
• Half-lemon juice
• Salt and pepper

Preparation:

1. Mix the quinoa, avocado, chicken and arugula leaves in a bowl.
2. Season with olive oil, lemon juice, salt and pepper. Serve immediately.

3. Wrap with scrambled eggs and vegetables

Ideal for a quick breakfast or snack after training, this wrap is easy to carry and prepare.

Ingredients:

• 2 eggs
• 1 full wheat tortilla
• Some slices of lawyer
• 1 handle of cherry tomatoes cut in half
• Some salad leaves
• Salt and pepper

Preparation:

1. Cook scrambled eggs in a skillet.
2. Spread them over the tortilla, add the avocado, tomatoes and salad leaves.
3. Roll it up and enjoy it immediately or take it with you.

4. Greek yogurt bowl, granola and red fruits

Simple and fast, this yogurt bowl is perfect for a balanced snack or breakfast, rich in protein and antioxidants.

Ingredients:

• 200 g of natural Greek yogurt
• 2 tablespoons of granola
• A handful of red fruits (myrtillas, raspberries, strawberries)
• 1 teaspoon honey (optional)

Preparation:

1. Pour the Greek yogurt into a bowl.
2. Add the granola and the red fruits above.
3. Pour a fillet of honey for a sweet touch, if desired.

5. Express grilled salmon with sautéed vegetables

This balanced dish is quick to prepare and ideal for a dinner rich in protein and omega-3 fatty acids, perfect for muscle recovery.

Ingredients:

• 1 salmon fillet
• 1 tablespoon of olive oil
• 1 zucchini, 1 red pepper, 1 carrot (cut into slats)
• Salt, pepper, herbs of Provence

Preparation:

1. Grill the salmon in a skillet with a little olive oil, about 3 minutes on each side.
2. In another pan, sauté the vegetables with olive oil, salt, pepper and herbs from Provence until tender.
3. Serve the salmon with the sautéed vegetables for a full and fast meal.

These healthy and fast recipes allow you to keep a balanced and nutritious diet, even when time is short. Take advantage of their simplicity to stay fit while satisfying your nutritional needs.