Peanut Butter Energy Balls
Ingredients: 2.5 cups whole oats, 1 cup peanut butter, 0.5 cup honey, 0.5 cup ground flaxseed, 0.5 cups peanut M&Ms, 0.5 cups dark chocolate chips, 1 Tbsp vanilla extract.
Directions: Combine all ingredients and make 25 balls (roughly 2-inches in diameter). Store in the refrigerator in a covered container.
Each protein ball contains 150 kcal and 5 g protein.
Performance Benefits: Provides fast-acting carbohydrates for fueling & recovery plus moderate protein for energy extension during workouts, high in fiber to promote stable blood sugar during workouts, multiple protein sources promote enhanced absorption, anti-inflammatory effects from flaxseed, healthy fats from flaxseed and peanut butter promote fat-soluble vitamin absorption (Vit A, D, E, K), and antioxidant effects from dark chocolate.
Pumpkin Flaxseed Muffins
Ingredients: 1 boxed French vanilla cake mix, 15-oz can 100% pumpkin, 0.5 cup ground flaxseed
Directions: Combine all ingredients and scoop into 15 muffins cups. Bake at 350 degrees for 15-20 min.
Each muffin has 150 kcal and 2 g protein.
Performance Benefits: Provides fast-acting carbohydrates for fueling & recovery plus moderate protein for energy extension during workouts, high in the antioxidant Vitamin A to promote immunity & recovery, anti-inflammatory effects from flaxseed, and healthy fat content to promote absorption of fat-soluble vitamins (Vit A, D, E, K).
Prepping fruits ahead of time will promote increased likelihood that athletes reach for a healthy snack!
Layering fruit on top of bagels & peanut butter adds extra vitamins, minerals, antioxidants & fiber!
If you’re planning snacks for a whole team, prepping portions ahead of time will promote improved quality & portion control!
Veggie Pasta Salad
Ingredients: 1 box of veggie-based pasta, 1 block mozzarella cheese, 1 package cherry tomatoes, 2 cucumbers, Olive Garden Italian salad dressing
Directions: Cook pasta according to directions on package, drain and cool. Dice mozzarella cheese into cubes (0.5 to 1 package, depending on personal preference). Wash cherry tomatoes and cut into halves. Wash & peel cucumbers, then dice into cubes. Combine pasta with cheese and veggies. Drizzle with a modest amount of Olive Garden dressing (per personal preference, keeping in mind that this dressing contributes to calorie and fat content) and mix together. Store in refrigerator. Nutrition content varies depending on cheese and dressing content.
Performance Benefits: Quick carbohydrate source to promote fueling and recovery, whey and casein milk proteins promote post-workout muscle recovery, veggies high in fiber and fluid content to promote optimal hydration pre-workout and post-workout, and moderate fat content to promote fat-soluble vitamin absorption (Vit A, D, E, K).
Pineapple-Peach-Mango Pico
Ingredients: 3 mangos, 4 peaches, 1 pineapple, 5 Roma tomatoes, 1 green bell pepper, 0.5 red onion, 1 bunch cilantro, juice from 3 limes
Directions: Dice red onion and cover with juice from three limes in a bowl. Let sit while you wash and dice/chop all other ingredients. This will help control the onion taste in the pico. Combine all diced/chopped ingredients and mix well. Store in the refrigerator. Each 1 cup serving contains roughly 100 kcal.
Performance Benefits: This fruit-based pico is jam-packed with vitamins and minerals to promote optimal overall wellness, fueling and recovery. Antioxidants promote optimal immunity and reduced inflammation. This pico is easy to add to a variety of foods including tortilla chips & avocado, Mexican dishes, baked salmon or chicken, and baked zucchini, squash or sweet potatoes.