Welcome to another edition of Fuel and Go, our Culinary Canvas series that explores tailored nutrition for different types of athletes. In Part 1, we focused on endurance athletes and shared a stamina-boosting, Nigerian-inspired recipe.
Today, we shift the spotlight to strength athletes — those who lift, push, pull, and train with intensity. Whether you’re building muscle at the gym or developing explosive power for performance, your body demands specific nutrients. We’re here to show how to meet those needs with flavourful Nigerian dishes.
The Strength Athlete: Build, Repair, Repeat
From weightlifters and sprinters to footballers and CrossFit enthusiasts, strength athletes train for explosive power, muscle growth, and rapid recovery. Their workouts may be short and intense, but they place heavy demands on the body. Each rep tears muscle fibers that need proper nutrition to repair and rebuild stronger.
Let’s break down what your body needs to build muscle, reduce inflammation, and recover efficiently
Key Nutritional Needs Of Strength Athletes
Protein (Muscle Repair & Growth)
Grilled chicken, turkey, goat meat
Eggs, fish (e.g., mackerel, catfish)
Beans, lentils, Greek-style yoghurt
Bambara nuts, soybeans
Carbohydrates (Fuel for Training)
Ofada rice, yam, sweet potatoes
Oat or plantain flour swallow
Healthy Fats (Hormone Support & Recovery)
Avocados, egusi, groundnuts
Palm oil (moderate use), coconut oil
Micronutrients (Muscle Function & Recovery)
Magnesium & potassium (banana, garden egg, tigernut)
Zinc (pumpkin seeds, fish)
Iron (liver, leafy greens like ugu)
Common Food Mistakes To Avoid
Heavy, greasy meals before workouts
Skipping recovery meals
Over-reliance on protein powders
Poor hydration
Lack of fruits and veggies
Sample Meal Plan For A Strength Athlete
Pre-Workout (30–60 mins):
1 boiled egg + banana
Handful of roasted groundnuts
Zobo or lemon water
Post-Workout Breakfast:
Yam porridge with spinach and fish
Unsweetened tigernut milk or Greek yoghurt
Lunch:
Brown rice + turkey bell pepper sauce
Steamed carrots and garden egg
Snack:
Akara + cucumber slices
Watermelon cubes
Dinner:
Grilled fish + light vegetable sauce
Plantain flour swallow + ugu soup
Recipe: Yam & Egg Stir-Fry with Ugu and Grilled Suya Chicken
Why it works:
High-protein, high-carb, and rich in antioxidants—this dish is perfect for strength building and recovery.
Ingredients (Serves 2)
For Yam Stir-Fry:
1 small yam (peeled, diced, boiled)
3 eggs
1 cup shredded ugu
1 tomato, 1 onion
1 tsp olive oil, salt & dried pepper
For Suya Chicken:
2 chicken thighs
1 tbsp suya spice, 1 tsp olive oil
Salt, squeeze of lemon
Preparation
Suya Chicken:
Marinate and grill at 180°C for 20–25 mins.
Yam Stir-Fry:
Sauté onion and tomato, add beaten eggs. Stir in yam and ugu. Season and stir-fry for 3–5 mins.
To Serve:
Plate the yam stir-fry and top with suya chicken strips. Pair with cucumber water or watermelon juice