Put on your apron and enter the Coach’s Kitchen! Designed for coaches and parents to help support the dietary needs of their athletes, these recipes will offer ideas on what to eat and drink before, during, and after training or competition for optimal sport performance.

INGREDIENTS
  • 1 ½ cup fruit (1 banana, 1 cup frozen mango)
  • 1 ½ cup 100% fruit and vegetable juice
  • 1 cup 1% milk
  • 1 cup vegetables (spinach or canned pumpkin)
  • ¾ cup plain greek yogurt (or cottage cheese)
  • ¼ cup oats
  • 2 tablespoons honey
  • 1 tablespoon flax or hemp
  • Antioxidant boost: 1 tsp ginger or cinnamon
  • For a Protein Boost add ½ cup Skim Milk Powder!

Makes 2 500ml servings

INSTRUCTIONS
  1. Put all ingredients in blender and blend until smooth
NUTRITION INFORMATION PER SERVING
  • Calories: 540
  • Carbs:85g
  • Protein:20g
  • Fat:13g

Sport Benefits: Great for Pre-Exercise or add ½ cup skim milk powder for a perfect post recovery snack, providing the right mix of carbs and proteins and chalked full of antioxidants for an immune booster! The added flax gives a dose of essentials Omega 3s. While flax provides fiber, you may want to skip this if choosing it as a pre-workout snack and sub with hemp instead!

Recipe by: Angela Dufour, MEd, RD, CSSD, Performance Dietitian