Nutritional Guide

Here are some really good Nutritional Value pictures that a former teammate of mine and now head coach uses for their runners: If you need to.. enhance the size of the picture…they can be small













Everyday Breakfast:

Quinoa Outmeal

1 cup steel oats

1/2 cup cooked quinoa

1 tsp olive oil

water/almond milk combo as needed. and throw in some fruit.

My favorite race day breakfast: Rice cakes

3 cups sticky (calrose rise) – cook in rice cooker

Then mix with 3/4 cu coconut milk, 1/4 cup raw sugar, lemon juice, 1 1/2 tsp salt, a handful of chocalate chips, 1 pint of blueberries.

Spread it out on a cookie sheet and let it cool in the fridge. You can cut in squares and wrap in foil, or just eat with a fork lol

You can change out the chocolate and blueberries for any other ingredient combo.



Diced apples and cinnamon.

Eggs and bacon.


Recipe- Patriot Granola Bars

Makes about 16 bars
• Nonstick cooking spray
• 1 3/4 cups gluten-free quick-cooking oatmeal
• 1 1/4 cups gluten-free crisp-rice cereal
• 1/2 cup mini gluten-free semi-sweet chocolate chips
• 1/3 cup lightly packed light-brown sugar
• 1/3 cup vegetable oil
• 1/3 cup honey
1. Spray an 8-by-8-inch baking dish with nonstick cooking spray; line baking sheet with parchment paper, leaving a 1-inch overhang on all sides. Set aside.
2. Place oatmeal and rice cereal in a large bowl; stir to combine. Set aside.
3. In a medium saucepan, mix together brown sugar, oil, and honey. Place over medium-high heat; bring to a gentle boil. Cook, stirring, for 1 minute. Remove from heat and add to oatmeal mixture; stir until oatmeal mixture is fully coated and well combined.
4. Evenly pour oatmeal mixture into prepared baking dish; sprinkle with chocolate chips. When mixture is cool enough to touch, press down into pan. Let cool to room temperature. Cut into 16 (1-by-4-inch) bars. Granola bars can be stored at room temperature in an airtight container for up to 1 week, and frozen up to six months.

Read more at Nonuttin’ Chewy Chocolate Chip Granola Bar Recipe


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