Burgers are a staple of summer—and when built right, they can be a powerhouse meal for athletes. By including all five food groups, you can turn a classic burger into a balanced, performance-driven option.

• Start with a whole grain bun (grains)
  The bun provides carbohydrates, your body’s primary energy source. Choosing a whole grain option adds fiber and helps keep you fuller longer. This gives you sustained energy for training and recovery.
• Add a high-quality beef patty (protein)
  Beef is a complete protein that supports muscle repair and growth. It also provides key nutrients like iron, zinc, and B vitamins that are critical for energy production and performance. Choose a lean variety and a portion that fits your needs and training demands.
• Pile on the veggies (vegetables)
  Lettuce, tomato, and onion add crunch, flavor, and important nutrients. These vegetables provide antioxidants, vitamins, and minerals that support recovery and overall health. The more color, the better.
• Include cheese (dairy)
  Cheese adds calcium and protein, both important for bone health and muscle function. It also enhances flavor, making your burger more satisfying. A slice goes a long way in boosting nutrition.
• Top with mashed avocado (fruit)
  Avocado counts as a fruit and provides heart-healthy fats that support energy and nutrient absorption. It also adds a creamy texture that pairs perfectly with the other ingredients. Add slices or mashed it up with salt and pepper for your burger’s “sauce”.

A burger can be more than just a backyard favorite—it can be a balanced, nutrient-packed meal. When you build it with all five food groups, you’re setting yourself up for better performance and recovery.