Tag Archives: sports nutrition education

“The Breakfast of Champions”

A hearty nutrient dense training breakfast

Makes 1 hearty serving-about  1  1/2 cups

¼ cup dry quinoa (rinse well before cooking)
¼ cup dry old-fashioned oatmeal
1 cup water
¼ cup walnuts (or other nuts you enjoy)
¼ cup dried fruit (i.e. chopped apricots, blueberries, raisins, etc.)


1. Bring water to a boil
2. Add quinoa, stir and simmer for 10 minutes UNCOVERED.
3. Stir in oatmeal, COVER, and remove from burner.
4. Allow to sit for 10 minutes.
5. Stir in walnuts and dried fruit
6. Take a deep breath, envision yourself crossing the finish line, and ENJOY!

Variations: To boost your antioxidants, replace water with green tea.
To increase carbs, replace ½ water with fruit juice.
Add pumpkin seeds, sunflower seeds, ground flax seeds, or wheat germ.

Nutrition facts (basic recipe)
Calories=475; carbs=61 grams.; pro=12.5 grams; *fat=22grams; fiber=11.5
*18 grams from walnuts-an excellent source of HEALTHY fat

Excuse me now, gotta run.

Love, janet

“Inspiring, educating and supporting athletes (like you) to exceed your personal best.”

The importance of nutrition in your quest towards achieving your personal best….

Proper nutrition is an essential part of any training regime and since every body is different, every nutrition plan will be different.

The first step in developing an optimal nutrition plan is to carefully assess where you are right now, not only with regards to your diet, but also your training and even your level of motivation.

This is what makes creating an optimal nutrition plan more of a journey than a task.

In addition to the wide range of variables present as you begin fueling your body for optimal performance, there are variables that arise throughout the training process.

In the April 2005 issue of “Runner’s World”, Paul Scott writes of the phenomena of “bonking”.

“We’re not talking about the mere cramping of a calf, or the everyday slowing caused by lactic acid build-up, or the deep muscle pain sometimes caused by downhill running. Marathoners used to call bonking “hitting the wall,” but it’s actually a bodily form of sedition. In some form or another, it becomes a collapse of the entire system: body and form, brains and soul.

Consider the muscle-glycogen bonk, where the brain works fine but the legs up and quit. Then there’s the blood-glucose bonk, where the legs work fine but the brain up and quits. Let’s not forget the everything bonk, a sorry stewpot of dehydration, training errors, gastric problems, and nutrition gaffes.”

Even if you haven’t experienced bonking to the degree of seeing tiny purple men running up and down the sides of cliffs, unless your second passion is nutrition, you may not be properly fueling your body for the upcoming commitment to running a race.

Are you looking for increased speed? Then you may want to shift to high glycemic foods to fuel your burst of energy.

Want to run longer? Have you tried a careful balance of foods with a high, medium and low glycemic index?

Once an optimal nutrition plan is developed and implemented, we evaluate it for its success.

Just as this race is part of training for the next one, so goes the development of optimal nutrition. It’s a life long journey of learning and growing.