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

  • 2 tablespoons skim milk powder
  • 2 tablespoons whole wheat flour or quinoa flour
  • 1 tablespoon cocoa powder
  • 2 tablespoons applesauce
  • 1 egg
  • 1 tablespoon chocolate chips
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon vanilla
  • sprinkle cinnamon

INSTRUCTIONS

  1. Spray a glass microwave-safe mug or small bowl with nonstick spray.
  2. Add all ingredients to mug or bowl and stir well.
  3. Microwave on high for 2 minutes until set and fluffy. (cooking times will depend on microwaves)

NUTRITION INFORMATION PER SERVING (1 MUFFIN)

  • Calories: 177
  • Carbohydrates: 28g
  • Protein: 10g
  • Fat: 4.5g

Sport Benefits: A great way for athletes, parents, and coaches to eat healthy during travel for competitions/games. All you need to pack are the ingredients and a mug. Make sure the hotel room has a microwave!

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