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.

BLUEBERRY MAPLE

INGREDIENTS
  • 1/4 cup uncooked old fashioned rolled oats
  • 1/3 cup 1% milk
  • 1/4 cup low-fat Greek yogurt
  • 1-1/2 teaspoon flax or dried chia seeds
  • 2 teaspoons maple syrup (more or less to taste)
  • 1/4 cup blueberries (or enough to fill jar)
INSTRUCTIONS
  1. In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, and maple syrup.
  2. Put lid on jar and shake well.
  3. Remove lid, add blueberries and stir until mixed throughout.
  4. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

BANANA COCOA

INGREDIENTS
  • 1/4 cup uncooked old fashioned rolled oats
  • 1/3 cup skim milk
  • 1/4 cup low-fat Greek yogurt
  • 1-1/2 teaspoon flax or dried chia seeds
  • 1 tablespoon cocoa powder
  • 1 teaspoon honey, optional
  • 1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)

Instructions – same as above.

NUTRITION INFORMATION (PER 1 ½ CUP SERVING)

Based on the Blueberry Maple version:

  • Calories: 275
  • Carbohydrate:44g
  • Protein:20g
  • Fat:6g
  • Fiber: 5.6g

Sport Benefits: This recipe makes a super simple recovery snack that packs the perfect amount of protein and carbs!