Top 10 Meals for Javelin Athletes to boost performance and build muscle

Every student- athlete understands the demands of balancing rigorous training

schedules with academic responsibilities. Often, this challenge is amplified by the limitations of on-campus dining options, which, while convenient, may not always align with the nutritional requirements of those pushing their bodies to the limit. This blog aims to bridge that gap. It is extremely important for Javelin athletes to be strong, muscular, and lean.

Andreas Hoffman 92m, Lars Hamann 86m, Thomas Rohler 93m, Johannes Vetter 97m

Breakfast

SUNRISE SCRAMBLE

INGREDIENTS

4 large eggs 3 oz cooked chicken or steak, diced 1⁄3 cup whole milk 1⁄3 cup of shredded cheese (your choice) Salt and pepper to taste

Serving Size: 1 plate (4 eggs, 3oz chicken / steak)

Nutrition Facts:

Calories: 680 Protein: 44g Carbohydrates: 4g Fat: 45g

STEAK AND EGG BREAKFAST BURRITO

INGREDIENTS

4 oz steak, cooked and sliced 3 large eggs, scrambled 2 oz shredded cheese 1 whole grain tortilla wrap (60g) 1⁄4 cup whole milk (for scrambled eggs)

Salt and pepper to taste

Serving Size: One burrito

Nutrition Facts:

Calories: 760 Protein: 48g Carbohydrates: 40g Fat: 36g

BEEF AND EGG BREAKFAST BOWL

INGREDIENTS

4 oz beef (like steak strips or ground beef), cooked 3 large eggs, scrambled 1 oz cheese, grated

1/4 cup whole milk (for scrambled eggs) Salt and pepper to taste

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 590 Protein: 46g

Carbohydrates: 4g

Fat: 42g

Lunch

GROUND BISON AND RICE SKILLET

INGREDIENTS

6 oz ground bison 1 cup cooked white rice 1/2 onion, diced 2 garlic cloves, minced 1/2 bell pepper diced 1/2 cup diced tomatoes 1 tbsp olive oil 1 tsp ground cumin 1/2 tsp smoked paprika or regular paprika Salt and pepper, to taste

Optional: Fresh herbs (cilantro, parsley) and a squeeze of lime for garnish.

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 724 Protein: 45g Carbohydrates: 59g Fat: 35g

PEANUT BUTTER & JELLY SANDWICH + PROTEIN SHAKE

INGREDIENTS

2 slices of bread. 2 tbsp natural peanut butter. 2 tbsp jam or jelly. 1 cup whole milk 2 scoops protein powder.

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 830 Protein: 69g Carbohydrates: 78g Fat: 28g

BURGER WITH NO BUN AND POTATO WEDGES

INGREDIENTS

6 oz ground beef (85% lean) Salt and pepper, to taste Optional: toppings of your choice (e.g., lettuce, tomato slices, onions, etc.)

1 medium potato 1-2 tbsp olive oil Salt and pepper, to taste Optional: paprika or your favorite seasoning for added flavor

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 680 Protein: 43g Carbohydrates: 37g Fat: 39g

Dinner

STEAK AND POTATO DINNER

INGREDIENTS

7 oz steak 1 medium-sized potato, baked (150g) 1 tbsp butter Salt and pepper to taste

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 650 Protein: 44g Carbohydrates: 34g Fat: 35g

PASTA WITH GROUND BEEF AND SAUCE

INGREDIENTS

8oz ground beef 4oz pasta 1 cup pasta sauce Salt and pepper to taste

Optional: grated cheese, chopped herbs (such as basil or parsley) for garnish

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 1400 Protein: 76g Carbohydrates: 116g Fat: 80g

BAKED SALMON WITH WHITE RICE

INGREDIENTS

6 oz salmon fillet 1 tablespoon olive oil 1/2 lemon (sliced) 1 clove garlic, minced 1/2 teaspoon dried herbs (such as dill, thyme, or parsley) Salt and pepper to taste 1 cup mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes), chopped 1/2 cup cooked white rice (1⁄4 cup dry) 1 cup water or broth for cooking rice

Serving Size: Entire Recipe

Nutrition Facts:

Calories: 450 Protein: 27g Carbohydrates: 40g Fat: 19g

Dessert

CHOCOLATE PROTEIN MUG BROWNIE

INGREDIENTS

1 scoop chocolate protein powder (approximately 30g, protein content can vary by brand) 1 tbsp unsweetened cocoa powder 1/4 tsp baking powder

2 tbsp almond flour 2 tbsp non-fat Greek yogurt 1 egg white 2 tbsp unsweetened milk (or any milk of choice)

Optional: 1 tbsp dark chocolate chips Optional: sweetener of choice (maple syrup) to taste

Serving Size: 1 mug brownie

Nutrition Facts:

Calories: 350 Protein: 25g Carbohydrates: 30g Fat: 8g

I hope you got some value from this article! If you want to take a look at 40 more recipes and the full instructions for each recipe, check out our free Cook Book "Off Campus Advantage" designed specifically for Javelin Athletes in College.

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