Additional Coverage:
- A sports dietitian shares 6 meals and snacks she eats for stronger muscles and more energy (businessinsider.com)
Miami-based sports dietitian Roxana Ehsani fuels her active lifestyle with a balanced, nutrient-rich diet. Ehsani, who runs almost daily and strength trains two to four times a week, emphasizes the importance of protein, fiber, and carbohydrates for optimal performance.
“I’m pretty good about getting plenty of protein in my meals and snacks,” Ehsani explained. She focuses on high-quality sources like salmon and dairy, noting that protein keeps her full and aids in muscle recovery. Fruits, vegetables, and whole grains like buckwheat and quinoa round out her diet, providing essential vitamins, minerals, antioxidants, and fiber for sustained energy.
Ehsani shared a glimpse into her daily food intake:
- Breakfast: A self-proclaimed “chia pudding obsessive,” Ehsani prepares her breakfast the night before, combining chia seeds and dairy milk. In the morning, she adds fresh berries, almond butter, and granola or nuts for a boost of omega-3s, protein, calcium, and antioxidants. Occasionally, she opts for oatmeal or a smoothie bowl with similar ingredients.
- Lunch: With a busy schedule, Ehsani prioritizes quick, protein-packed lunches. Canned or smoked salmon often finds its way into a wrap or sandwich with hummus, greens, and vegetables. Soup or sweet potato with protein and whole grains are other go-to choices.
- Pre-Workout: Fifteen minutes before exercising, Ehsani fuels up with simple carbohydrates like a banana, mango, or dried fruit to top off her glucose stores.
- Post-Workout & Throughout the Day: Ehsani incorporates dairy throughout her day, enjoying lattes and relying on chocolate milk as a post-workout recovery drink. The carbohydrate-protein ratio in chocolate milk helps replenish muscle glycogen and electrolytes.
- Dinner: Sheet pan dinners are a weekly staple for Ehsani. She roasts seasoned salmon, chicken, or sablefish with vegetables like sweet potatoes and broccoli. Sometimes, she transforms these ingredients into a salad or grain bowl.
- Dessert: Ehsani satisfies her sweet tooth with dark chocolate or homemade mango “nice cream.” Blended frozen mangoes and dairy milk create a soft-serve consistency, and Greek yogurt or protein powder can be added for extra protein.