Nutritional values
Together with Marije Verwijs, nutrition and health expert at the Nutrition Center, we examined the nutritional values of ready-made sports meals. Ready-made sports meals, such as those from XXL Nutrition, Prep The Food or Muscle Meat, are reasonably similar in energy to a home-made hot meal.
Can you eat too much protein?
Ready-made sports meals are often rich in proteins. For someone who is little to moderately active, the protein requirement is approximately 0.83 grams per kilogram of body weight per day. This means that someone weighing 75 kilograms needs about 62 grams of protein. These sports meals already contain (more than) half of what the person needs.
“The amount of protein in itself does not do any harm. In the Netherlands we already eat well more than our needs, on average we eat one gram per kilogram per day, so it is not necessary for most people to eat these types of meals,” says the Nutrition Center.
Protein consumption by athletes
For athletes who train intensively, four or more times a week, it may be useful to consume more protein. The amount of protein recommended by the Nutrition Center usually varies between 1.2 and two grams per kilogram of body weight per day, depending on personal goals and the type of training. “Despite this, most athletes do not need special meals; a healthy and varied diet usually provides sufficient proteins,” according to the Nutrition Center.
XXL Nutrition emphasizes that the ready-made sports meals are tailored to a sporty audience that is often found in the gym and pursues goals such as muscle building or fat loss (with muscle retention). “In scientific studies, a protein intake between 1.6 and two grams per kilogram of body weight is considered ideal to achieve the sports goals of an athlete who strives for optimal performance and results.”
Sports dietitian Myrthe Rebattu can confirm this: “Athletes have a higher protein requirement than non-athletes. Depending on the sport and the goal, this is a specific recommendation.”
Result: too much salt
The Nutrition Center concludes that the XXL Nutrition meal contains a reasonable amount of salt, about two to three grams. The Nutrition Center advises not to consume more than six grams of salt per day. “If you eat more meals that contain a lot of salt throughout the day, you may consume too much salt.” If you cook yourself, you can reduce this amount. Excessive salt intake can lead to, among other things, increased blood pressure, kidney and cardiovascular disease.
Salt in ready-made meals
XXL Nutrition says that they follow strict guidelines regarding the amount of salt, aiming for 2.1 grams of salt per meal and never more than 3.4 grams of salt. “It is true that a ready-to-eat frozen meal will always be higher in salt, and then sodium, than a comparable freshly prepared meal with no added salt.”
They explain that their target group sweats more than average and therefore, in addition to fluid, also loses more electrolytes, including sodium. “This makes it likely that our sporting target group does not fall within the general reference frameworks in terms of salt intake.”
Rebattu takes a critical look at the added salt in the ready-made chicken satay and chicken teriyaki from XXL Nutrition. “It is true that athletes lose more salt. However, it is impossible to put a number on this because everyone’s sweat ratio (how much someone sweats, ed.) and salt concentration is different.” Avid athletes often eat more, but they also consume more salt. So we make a difference between salt that is in healthy basic food and salt that we add ourselves. The latter is where things often go wrong, says Rebattu.
If an athlete has to eat 3000 kilocalories and he does so with, among other things, six whole wheat sandwiches with savory toppings, then you will soon exceed the salt recommendation without taking into account the salt that you add yourself. The chicken teriyaki contains 6.2 grams of salt, if you eat this meal this means that you would be consuming too much salt. “With the rest of a healthy diet during the day you will reach very high levels and I think it is no longer justified,” says Rebattu.
Amount of vegetables
The Nutrition Center sees that there are few vegetables in the ready-made meal. “The meals contain approximately 120 grams of vegetables, which is half of the vegetable recommendation.” In the Netherlands we eat about 81 percent of vegetables during the evening meal, the smaller amount of vegetables in this ready-made meal makes it more difficult to get enough vegetables during the day. People who eat enough vegetables have a lower risk of heart disease and stroke. It also appears that a high intake of vegetables is associated with a reduced risk of colon cancer. In addition, there is a link between consuming green leafy vegetables and a lower risk of type 2 diabetes and lung cancer.
XXL Nutrition states that their sporty target group consumes an average of four to six meals per day, with several of these meals containing vegetables. When you look at the ready-made Chicken Satay meal, the consumer needs at least two meals a day to consume the daily recommended amount of vegetables of 250 grams. “It cannot therefore immediately be said that this meal is too low in vegetables.”
Rebattu says that the meal contains very few vegetables. However, she emphasizes that the target group that consumes these ready-made sports meals often eats these meals for both lunch and dinner. “Then you would almost end up with 200 grams of vegetables per day. However, it would be beneficial for the manufacturer to include more vegetables and not to assume that the customer will eat several sports meals per day. More vegetables never hurts, but too little does.”
How (un)healthy are ready-made sports meals?
The Nutrition Center says that it is difficult to say whether one meal is healthy or unhealthy. It depends on your entire diet, what you eat every day. They note that the meals from XXL Nutrition contain quite a bit of salt, and according to them it is best not to consume too much.
If you, as a non-athlete, consume ready-made sports meals every day, you may be consuming too much protein. Your body uses these proteins as an energy source. “If you consume too much energy in total, you will gain weight in the longer term,” according to the Nutrition Center.
Rebattu has looked at the ready-made sports meal Chicken Satay from XXL Nutrition and comes to the following conclusion: “XXL Nutrition has only looked at the kilocalories and macronutrients. A simple way of assessing nutrition that misses the content. The meal can meet an athlete’s needs in terms of calories and macronutrients. Of course, one athlete is not the same as another and it will therefore not be suitable for everyone or for every purpose. For example, because for some there are too many or too few calories.”
In addition, Rebattu notes that the meal is not suitable for eating just before a workout because it contains too much fat. This can cause stomach and intestinal complaints.
“In terms of content, I don’t think this is a healthy meal according to the guidelines. There are only 119 grams of vegetables in it, which is too little because 150 grams is the minimum recommendation. The rice is not silver-coated and therefore less fiber-rich. There are fifteen grams of sugar in the meal, which is about four sugar cubes! The amount of salt should not actually exceed two grams and is therefore really too high at 2.84 grams,” says Rebattu.
What should you as a consumer pay attention to when purchasing such a sports meal?
First of all, it is good to consider whether you really need such a sports meal.
Most people do not need the amount of protein in these ready-made meals. “If you are a recreational athlete, you are already doing well in terms of exercise. Most people eat more than enough protein, so you don’t necessarily need more,” says the Nutrition Center. Consuming more protein will not give you more muscle mass. It is accompanied by the right dose of strength training.
In addition, it is important to pay attention to the price. If you cook yourself and are smart with your purchases, such as preparing multiple portions and taking advantage of offers, you can save a lot on your food costs.
Another important point of attention is sustainability. By cooking yourself you can make choices so that your meal has less impact on the environment. For example, consider eating less meat, choosing vegetables that are in season and you can opt for top quality marks that contribute to a sustainable food chain.
Finally, it is important to pay close attention to the amount of salt such a meal provides.
Nutritional Values of Ready-Made Sports Meals: The Good, The Bad, and The Salty
So, together with Marije Verwijs – a nutrition and health expert at the Nutrition Center – we’ve taken a deep dive into the world of ready-made sports meals. You know, those meals that are slightly less nutritious than a cardboard box, yet somehow still hold onto a semblance of fame? Yes, those! Brands like XXL Nutrition, Prep The Food, and Muscle Meat are all vying for your fit, toned attention with promises of muscle gains and fat loss that could make a Greek god weep.
Most Are Basically Like Homemade. But Without the Love!
Surprisingly, these ready-made meals are somewhat comparable to a home-cooked hot meal… if your home-cooked meal was prepared by someone who forgot to put in fresh ingredients. They pack a similar energy punch; but they also bring their friend, Mr. Sodium, to the table. Who invited him?
Can You Eat Too Much Protein? Spoiler: Yes
Now, while these meals are protein-rich—a bit like a bodybuilder in a protein shake—let’s talk about protein requirements. For the average Joe (or Jane) who isn’t crushing it in the gym five times a week, the magic number is about 0.83 grams per kilogram of body weight. So, for our 75-kg friend, that’s around 62 grams a day. And guess what? These meals typically already deliver half of that!
Marije Verwijs from the Nutrition Center sums it up brilliantly: “The amount of protein in itself does not do any harm. In the Netherlands, we already eat well more than our needs, on average we eat one gram per kilogram per day.” But you know, if you’re not lifting weights, maybe you can take a break from bench-pressing extra protein shakes?
Protein Consumption for Athletes: More Gains, More Grains
For those who think “Athlete” is part of their personality, the story shifts. The guidelines suggest they might need between 1.2 to 2 grams of protein per kilogram of body weight. All this is fine if we could go to the gym just to look at the weights, but it tends to be a bit more strenuous. Yet, hold the phone – even athletes mostly don’t need specialized meals. A healthy and varied diet usually does the job. Shocking, I know!
XXL Nutrition shouts from the rooftops that their meals cater to serious gym-goers. However, Myrthe Rebattu, the sports dietitian, has a point: “It’s not just about eating protein; it’s about eating right for your body and your goals.” In other words, throughout history, humanity has managed to lift heavy things without all these fancy meals. Just saying…
Result: Too Much Salt. Surprise, Surprise!
So, what’s the deal with salt? The Nutrition Center says these meals pack a rather generous amount of salt – 2 to 3 grams. Quickly, let’s grab some math here. The daily recommended limit is 6 grams. So if you’re devouring multiple meals throughout the day, you could very easily become the proud owner of high blood pressure. So, if you’re in a gym and sweating through your workout, your salt intake could be up 300% before you even think about your Tuesday leg day workout!
But hey, XXL Nutrition reassures everyone that they aim for 2.1 grams per meal and never exceed 3.4 grams. Appropriate, isn’t it? Like finding your last pair of socks. They’re hoping people sweating in gyms regularly might disregard conventional salt references. Don’t worry about the measurements; just keep sweating and snacking!
Vegetable Count: Nearly Non-Existent
The Nutrition Center concludes that these meals barely contain a handful of veggies—approximately 120 grams! That’s like adding a parsley flake to your pasta. It’s half of the recommended amount of vegetables for a day! And we thought every meal was supposed to make you healthier. They say eating enough veg reduces the risk of heart disease or a mid-afternoon muffin binge. Epic fail on that front!
Nevertheless, XXL Nutrition claims their sporty audience often consumes multiple meals a day, making it possible to hit the recommended amount of veggies. That’s a fitness fairy tale if I ever heard one! But let’s be honest, if you need a degree to manage your vegetable intake, we might have a problem.
Healthy or Unhealthy? The Million Dollar Question!
Determining if one single meal is healthy is like asking how many calories are in a piece of cake at a birthday party – a loaded question. Sure, these ready-made meals can fit in a balanced diet, but let’s not forget all the salt, low vegetable content, and questionable ingredients sneaking in.
With non-athletes, more ready-made meals could mean a protein overload. Remember, your body isn’t a protein factory; it’s a factory for all sorts of wonderful things – like desserts! More muscle mass doesn’t come solely from protein; it’s strength training that builds muscles. But if you’re consuming more than you burn, welcome to Weight Gain City!
What Should Consumers Consider?
First, do you actually need a sports meal? If you’re more of a couch athlete (binge-watching sports, perhaps?), you might want to get back to your granola bars and fruits.
Consider pricing too! Cooking at home can save your wallet from rapidly declining sanity. Prepare a healthy meal, add a sprinkle of creativity, and voilà, you’ve got yourself something nutritious without the extra weight on your wallet!
Last but not least, let’s remember sustainability. Home cooking allows you to pick better-quality ingredients that are kinder to our lovely planet. Think saisons and local veggies, for lessening our carbon footprint. Last thing we need is food waste like a heartbroken relationship!
In conclusion, ready-made sports meals can be a handy option for some, but they’re not the all-inclusive solution to your fitness dreams. They lured you in with flashy packaging and promises, but they often fall short in delivering the greens and keeping the salt in check. Get your greens in, know your protein needs, and choose wisely before hitting the frozen aisle!
L is healthy or unhealthy is a tricky business. It largely depends on your entire diet and what you consume on a daily basis. The Nutrition Center warns that meals from brands like XXL Nutrition may contain excessive salt, which should be kept in check. If you’re a casual eater rather than an athlete, daily consumption of these meals could lead to excess protein intake, which, while not harmful in moderation, could lead to weight gain over time due to excessive calorie consumption.
Myrthe Rebattu scrutinizes the Chicken Satay meal from XXL Nutrition and concludes it lacks in nutritional content despite meeting calorie and macronutrient needs for some athletes. According to her, it falls short on vegetables—with only 119 grams, less than the minimum recommended amount. Moreover, it contains 15 grams of sugar, equivalent to about four sugar cubes, and 2.84 grams of salt, which are both on the higher side compared to nutritional guidelines.
Buying Tips for Aspiring Consumers
When considering purchasing a ready-made sports meal, reflect on whether you truly need it. Many people, especially those who aren’t engaged in high-intensity training, may meet or exceed their protein needs through a balanced diet. If you’re a recreational athlete, simply maintaining a healthy, varied diet often suffices.
Additionally, consider the price tag. Preparing meals yourself and making strategic purchases can save you money. Sustainability is another key factor; cooking at home allows you to make environmentally conscious choices, such as opting for in-season vegetables or reducing meat consumption.
Lastly, keep an eye on the salt content of the meals you choose. With a bit of diligence, you can enjoy your meals without compromising your health and well-being.
To consuming more calories than you burn.
while some ready-made sports meals can be convenient, they often lack in nutritional balance, particularly regarding vegetable content and can be excessively high in sodium. If you’re not an athlete training rigorously, it’s essential to consider whether you truly need these meals or if a balanced, homemade option would better suit your dietary requirements. Options for cooking at home, paying attention to ingredient quality, and being mindful of sustainability are valuable points to consider for maintaining a healthy diet without relying solely on processed foods. Always prioritize a well-rounded diet rich in whole foods, and if you do opt for ready-made meals, read the labels carefully to ensure they align with your health goals.
