Game Day Meals – What the FAST Squad Eats
In our latest edition of Game Day Meals – What the FAST Squad Eats, we’re bringing you a simple, speedy, and seriously nutritious meal from FAST athlete Rose, who knows that peak performance starts on the plate.
After a full day of training, coaching, or competition, recovery nutrition doesn’t need to be complicated. Rose’s go-to combo hits every mark for athletes on the move.
Rose’s Power Plate – 10-Minute Fuel
Ingredients:
- 1 portion of pre-cooked salmon (baked or grilled)
- 1 cup microwavable brown rice
- ½ avocado, sliced
- 1 cob of corn, steamed
- Handful of shredded salad mix
- Crunchy dry noodles sprinkled over the top for texture
- Optional: light soy or sesame dressing
Why It Works for FAST Athletes
Balanced, complete nutrition:
- Salmon provides high-quality protein and omega-3 fats to reduce inflammation and support muscle repair.
- Brown rice offers slow-release carbs for energy replenishment.
- Avocado delivers healthy fats and potassium—great for cramp prevention.
- Corn and salad add fibre, colour, and key micronutrients.
- Dry noodles offer a satisfying crunch and quick carbs for fast recovery.
Time-efficient:
This meal can be pulled together in under 10 minutes using smart shortcuts like microwavable rice, pre-prepped salad, and leftover salmon. It’s a perfect option for athletes looking to refuel post-session or pre-comp without resorting to fast food.
“I love this meal because it’s fresh, fast and makes me feel good straight away,” says Rose. “It’s something I can prep the night before or build quickly after training—no stress, just fuel.”
At FAST Running, we know nutrition is more than calories—it’s about quality, timing, and enjoyment. Rose’s Power Plate is a great example of a meal that supports performance without sacrificing flavour or convenience.
Stay tuned for more real food diaries from the FAST squad as we head into the summer season. These are the meals that fuel our Running Excellence.
Comments are closed