This resource provides you with examples of snacks to consume after a training to start your recovery process. Below, you’ll find recovery snack recommendations relative to your exercise intensity and body weight.

HARD TRAINING

• 2-3 sessions per day
• High volume and/or intensity training
• Intense training phases with focus on adaptation (e.g., heavy lifting, altitude training)
• Races, tournaments, time trails

NUTRITION GUIDELINES

Refuel immediately after each training session.

Include:

• Carbohydrates
• Fluid
• Electrolytes
• Protein

Continue refueling and rehydrating by consuming your next meal 1 hour later, followed by a snack 1 hour after that meal.

RECOVERY SNACKS

Athletes who weight <140 lbs. (choose one):

• Natural sports bar with 10-15 g protein + seasonal fruit + water
• 1 yogurt (regular) + 1 cup apple sauce + water
• 8 oz organic milk + 1/2 peanut butter and jelly sandwich + water

Athletes who weigh between 140-170 lbs. (choose one):

• Natural sports bar with 15-20 g protein + 20 oz sport drink
• 16 oz organic milk + sports bar with 10 g protein + water
• 1 yogurt + 1 cup apple sauce + 1/2 cup oats + water

Athletes who weight >170 lbs. (choose one):

• Natural sports bar with 10-15 g protein + 12 oz organic milk + water
• 16-20 oz local honey-sweetened, organic milk + water
• 1 yogurt + natural sport bar with 10-15 g protein + water
• Smoothie: yogurt + organic milk + seasonal fruit

MODERATE TRAINING

• 1-2 moderate sessions per day
• Technical/skill-based training
• 1 moderate to hard training session with >24 hours of recovery before the next training or competition

NUTRITION GUIDELINES

Refuel as soon as possible after the hardest training session of the day.

Include:

• Balanced snack of carbohydrates, protein, fluid, and electrolytes
• Eat next meal within 1-2 hours

RECOVERY SNACKS

Choose one:

• Natural sport bar + water
• Yogurt + apple sauce + water
• Organic fruit/milk/soy smoothie
• 8-12 oz organic milk + water
• Fresh seasonal fruit + almonds + water
• Peanut butter and jelly sandwich + water
• Smoothie: yogurt + organic milk + seasonal fruit

EASY TRAINING

• 1 easy session per day
• 1 technical/skill-based session
• Recovery day or off season
• Weight loss

NUTRITION GUIDELINES

Time is less critical

• Eat a healthy snack after training
• Eat a complete meal within 1-2 hours of training

RECOVERY SNACKS

Choose one:

• Water followed by next meal
• 8 oz home-brewed tea with honey
• Homemade granola bar + water
• Fresh seasonal fruit or homemade apple sauce + water
• Dried fruit with nuts + water
• Yogurt + water

This resource provides sample meal plans developed for an athlete weighing 150 lbs., with the assumption that training will occur in the afternoon. Matching exercise intensity/volume with proper fueling improves performance and decreases the likelihood of fatigue and injury.

It is important to include a healthy balance of protein, carbohydrates, fruits and vegetables, and fat with each meal, as these all help create the fuel athletes need to keep up with their levels of increased activity. However, it is not recommended to eat the same foods over multiple days, as consuming a variety of foods will provide the most vitamins, minerals, and nutrients required for optimal performance.

Protein

Protein is important for building and repairing muscle. When selecting sources of protein, keep in mind that you can also get your portion of protein from plant-based proteins, including beans, quinoa, buckwheat, rye, barley, soy, lentils, and nuts. Other TrueFood protein choices include pasture-raised poultry and pork, grass-fed beef products, or ethically caught fish. As you will see in the meal plans, not every meal needs meat to provide enough protein for an athlete!

Carbohydrates

As intensity increases, your body uses more carbohydrates for energy in the form of glucose and glycogen, so it is important to fuel prior to exercise, as well as replenish carbohydrate stores after exercise. Whole grains are the best choice of carbohydrates during low and moderate exercise. Fiber is critical for a healthy gut and a strong immune system. For hard training or competition, replacing whole grains with more refined grains allows for quicker digestion, providing energy at a faster rate.

Fruits and Vegetables

Fruits and vegetables contain vitamins and antioxidants that have many functions in the body, including protecting cells from damage and helping an athlete recover. These foods have the best nutrition and flavor when they are eaten within the season they grow. During intense training sessions or competition, it is best to choose cooked vegetables (stewed, stir-fried, or soup) to avoid lengthy digestion time and speed up recovery.

Fat

Fat is important for providing energy during low to moderate intensity exercise and rest periods, and it helps your body absorb fat-soluble vitamins, reduces inflammation, and provides flavor. Choose healthy fats from plants (olive oil, nuts, seeds) and fish as training loads increase.

These seasonal meal plans include examples of meals and snacks for easy, moderate, and hard training days.

• Easy Training: 1 light technical/skill-based session/day, cardio, or recovery day
• Moderate Training: 1-2 moderate technical/skill-based sessions/day or moderate to hard training with more than 24 hours of recovery
• Hard Training: High volume and/or intensity: more than 2 sessions/day, training adaptation (heavy lifting, altitude training), or simulated races

EASY

Breakfast:
1 cup of cantaloupe served with 1 slice of whole grain toast, topped with 2 local eggs cooked in olive oil

Morning Snack:
Medium apple topped with 2 Tbsp peanut butter and 1 Tbsp honey, with 1 cup organic milk

Lunch:
Salad: 2 cups of leafy greens, 1/2 cup roasted squash, 1/4 cup whole grains, 2/3 cup Anasazi beans topped with 2 Tbsp dried fruit, crumbled feta, and vinaigrette

Afternoon Snack:
10 whole grain pretzels with hummus and water

Dinner:
Grain bowl: 1 cup of roasted beets and carrots, 1/2 cup sautéed red cabbage, 1 cup quinoa, 1 Tbsp vinaigrette topped with 2 oz of grilled chicken

Evening Snack:
1/2 cup grapes, handful whole grain crackers, 1 oz cheese, 1 Tbsp walnuts

Nutrition Facts:
2,000 calories, 95 g protein, 285 g carbohydrate, 60 g fat, 50 g fiber

MODERATE

Breakfast:
1 cup of cantaloupe served with 1 slice of whole grain toast, topped with 2 local eggs cooked in olive oil

Morning Snack:
1/2 multigrain English muffin topped with 1 Tbsp each of honey and peanut butter, a medium apple, with 1 cup organic milk

Lunch:
Salad: 2 cups of leafy greens, 1/2 cup roasted squash, 1/4 cup emmer, 2/3 cup Anasazi beans topped with 2 Tbsp dried fruit, crumbled feta, and vinaigrette

Afternoon Snack:
Handful of trail mix with a handful of spelt pretzels and 1 cup of orange juice

Dinner:
Grain bowl with 1 cup roasted beets and carrots, 1/2 cup sautéed red cabbage, 1 cup quinoa, 1/2 cup lentils, 1 Tbsp vinaigrette
topped with 2 oz of chicken, and a sliced pear

Evening Snack:
1 cup grapes, handful ancient grain crackers, and 1 oz cheese

Nutrition Facts:
2,600 calories, 110 g protein, 415 g carbohydrate, 65 g fat, 65 g fiber

HARD

Breakfast:
2 slices sourdough bread French toast topped with a thick smear of peanut butter, fruit compote, and slivered almonds

Morning Snack:
English muffin topped with 2 Tbsp each of peanut butter and honey, 1/2 cup apple sauce, with 1 cup organic milk

Lunch:
1 cup of couscous with 1/4 cup garbanzo beans, 1 cup roasted squash, and 1/2 cup wilted greens in olive oil topped with 2 oz roasted pork and crumbled feta, with 1 slice pumpkin pie

Pre-workout Snack:
15 pretzels and water

During Workout:
20 oz sports drink

Post Workout:
1 cup yogurt with 1/4 cup granola

Dinner:
Grain bowl with 1 cup roasted beets and carrots, 1/4 cup sautéed red cabbage, 1 cup couscous, 1 Tbsp vinaigrette, and topped with
2 oz of chicken, and sliced pear with honey and cinnamon

Evening Snack:
1 cup grapes, 2 handfuls whole grain crackers, and 1 oz cheese

Nutrition Facts:
3,500 calories, 130 g protein, 500 g carbohydrate, 100 g fat, 45 g fiber

EASY

Breakfast:
1 cup winter squash porridge topped with raisins, nuts, and a splash of organic milk

Morning Snack:
1 cup plain organic yogurt with 1/4 cup granola

Lunch:
2 cups of salad (cabbage, watermelon radishes, kale, vinaigrette) with a whole wheat pita pocket filled with 2 oz tuna

Afternoon Snack:
1 medium apple, 2 Tbsp nuts

Dinner:
3/4 cup whole grain pasta, 1/2 cup pinto beans, 1/2 cup sautéed Delicata squash with onion and garlic, tossed with 1/2 cup fresh spinach leaves, a drizzle of olive oil, and shaved parmesan

Evening Snack:
1/2 whole grain peanut butter and jelly sandwich with 1/2 cup organic milk

Nutrition Facts:
2,000 calories, 90 g protein, 280 g carbohydrate, 60 g fat, 45 g fiber

MODERATE

Breakfast:
1½ cups winter squash porridge topped with raisin, nuts, and 1/2 cup organic milk

Morning Snack:
1 cup plain organic yogurt with 1/2 cup granola

Lunch:
2 cups salad (cabbage, watermelon radishes, kale, vinaigrette) with a whole wheat pita pocket filled with 2 oz tuna, and 1 cup apple sauce

Afternoon Snack:
1 medium apple, handful nuts, and spelt pretzels

Dinner:
1 cup whole grain pasta, 1/2 cup pinto beans, 3/4 cup sautéed Delicata squash with onions and garlic, tossed with 1/2 cup fresh
spinach leaves, a drizzle of olive oil, and shaved parmesan

Evening Snack:
1/2 whole grain peanut butter and jelly sandwich with 3/4 cup organic milk

Nutrition Facts:
2,500 calories, 100 g protein, 355 g carbohydrate, 75 g fat, 55 g fiber

HARD

Breakfast:
1 bowl winter squash porridge topped with butter, raisins, nuts, and 1 cup organic milk

Morning Snack:
1 bowl organic honey yogurt with 1 cup applesauce, 1 cup granola

Lunch:
Bowl of minestrone soup with crackers, 2 pita pockets filled with 1 oz tuna mixed with olive oil and balsamic vinegar

Pre-workout Snack:
1 cup applesauce and glass of water

During Workout:
20 oz sports drink

Post Workout:
16 oz organic chocolate milk

Dinner:
2 cups whole grain pasta, 1 cup sautéed Delicata squash with onion and garlic, tossed with 1/4 cup fresh spinach leaves, a drizzle of olive oil, splash of tomato sauce, and shaved parmesan

Evening Snack:
Peanut butter and jelly sandwich with 1 cup organic milk

Nutrition Facts:
3,400 calories, 115 g protein, 525 g carbohydrate,100 g fat, 50 g fiber

EASY

Breakfast:
1 cup whole grain (no sugar added) cereal and 1 cup organic milk, topped with 1 cup strawberries and 1/4 cup pecans

Morning Snack:
1 bundle carrot sticks, fresh raw asparagus, and 1/2 cup hummus

Lunch:
2 cups salad (spring greens, parsley, and vinaigrette) served with an open-faced turkey sandwich on whole grain sourdough bread
with mustard

Afternoon Snack:
Handful dried cherries, almonds, and dark chocolate

Dinner:
Stir fry with 2 cups vegetables (mushrooms, kale, chard, and snow peas), 1 Tbsp soy sauce served over 2/3 cup brown rice, topped with 2 oz chicken and cashews

Evening Snack:
1 homemade oatmeal raisin cookie and 1/2 cup frozen yogurt

Nutrition Facts:
2,000 calories, 90 g protein, 260 g carbohydrate, 65 g fat, 30 g fiber

MODERATE

Breakfast:
1 ½ cups whole grain (no sugar added) cereal and 1 ½ cups organic milk topped with 1 cup strawberries, and 1/4 cup pecans

Morning Snack:
1 bundle of carrot sticks and fresh raw asparagus, 1/2 cup hummus, and 5 spelt crackers

Lunch:
1 ½ cups of salad (spring greens,parsley, and vinaigrette) served with turkey sandwich on whole grain sourdough bread with mustard

Afternoon Snack:
Handful of dried cherries, almonds, dark chocolate, and granola bar

Dinner:
Stir fry with 2 cups vegetables (mushrooms, kale, chard, and snow peas), 1 Tbsp soy sauce, 1 cup brown rice, topped with 2 oz chicken and cashews

Evening Snack:
1 homemade oatmeal raisin cookie and 3/4 cup frozen yogurt

Nutrition Facts:
2,500 calories, 100 g protein, 385 g carbohydrate, 75 g fat, 40 g fiber

HARD

Breakfast:
Bowl of cereal and 1 ½ cups organic milk, topped with 1 cup strawberries and 1/4 cup pecans

Morning Snack:
Sautéed asparagus in olive oil with 1 sunny side up local egg and a slice of toast

Lunch:
Turkey sandwich with cheese and mustard on white sourdough bread served with 1 cup spring pea minestrone soup

Pre-workout Snack:
Handful graham crackers with jam and glass of water

During Workout:
20 oz sports drink

Post Workout:
1 cup yogurt with a drizzle of honey and a granola bar

Dinner:
Rice bowl: 2 cups of white rice, 1 cup vegetables (mushrooms and snow peas), 2 Tbsp soy sauce, topped with 2 oz chicken and cashews

Evening Snack:
2 homemade oatmeal cookies and 1 cup frozen yogurt, topped with pecans

Nutrition Facts:
3,500 calories, 110 g protein, 560 g carbohydrate, 100 g fat, 40 g fiber

EASY

Breakfast:
Smoothie Bowl: 1/2 cup yogurt, 1/2 cup organic milk, and 1 cup peaches, topped with 1/2 cup granola

Morning Snack:
1 cup cherries, 1 Tbsp cashews, and 10 animal crackers

Lunch:
2 cups Panzanella Salad topped with a Protein Flip Burger and 1 cup watermelon

Afternoon Snack:
1/2 cup fresh berries with a splash organic yogurt

Dinner:
2 cups grilled vegetables (summer squash and eggplant) with 3/4 cup roasted potatoes cooked with fresh garlic, whole chile peppers, and oregano in olive oil, and topped with 3 oz grilled pasture-raised pork chop

Evening Snack:
Slice of fruit pie with a dollop of plain organic yogurt

Nutrition Facts:
2,000 calories, 90 g protein, 265 g carbohydrate, 70 g fat, 40 g fiber

MODERATE

Breakfast:
Smoothie Bowl: 1/2 cup yogurt, 1/2 cup organic milk, 1 cup peaches, and a drizzle of honey, topped with 1/2 cup granola

Morning Snack:
1 cup cherries, 1 Tbsp cashews, and a handful of animal crackers

Lunch:
2 cups Panzanella Salad served with a Protein Flip Burger on a whole grain bun and 1 cup watermelon

Afternoon Snack:
1/2 cup fresh berries with a splash of organic yogurt

Dinner:
2 cups grilled vegetables (summer squash and eggplant) with 1 ½ cups roasted potatoes cooked with fresh garlic, whole chile peppers, and oregano in olive oil, topped with 3 oz grilled pasture-raised pork chop, and 1/2 cup berry sorbet

Evening Snack:
Slice of fruit pie with a dollop of vanilla yogurt

Nutrition Facts:
2,500 calories, 100 g protein, 385 g carbohydrate, 75 g fat, 50 g fiber

HARD

Breakfast:
Smoothie Bowl: 1 cup fruit yogurt, 1/2 cup milk, and 1 cup peaches served with 1 cup granola and nuts

Morning Snack:
1 cup cherries, 2 Tbsp cashews, and a handful of animal crackers

Lunch:
2 cups cilantro white rice topped with 3 oz grilled fish and 1 cup watermelon, and a Panzanella side salad

Pre-workout Snack:
1 cup fresh berries, honey, and glass of water

During Workout:
20 oz sports drink

Post Workout:
10 oz berry smoothie with milk and honey

Dinner:
2 cups roasted potatoes cooked with fresh garlic, whole chile peppers, and oregano in olive oil with 1/2 cup grilled vegetables (summer squash, corn, and eggplant) topped with 3 oz grilled pasture-raised pork chop, and 1 cup berry sorbet

Evening Snack:
Slice of fruit pie with ice cream

Nutrition Facts:
3,500 calories, 110 g protein, 555 g carbohydrate, 105 g fat, 45 g fiber

The Three Sisters garden originates from Native American agriculture and food traditions.

Corn, beans, and squash are traditionally grown together because each supports the growth of the other. The corn, a heavy feeder, acts as a pole for the beans. The beans add nitrogen back into the soil to support continued growth of the corn. The squash, with its large leaves, acts as ground cover to retain moisture during the desert heat in the Southwest.

Just like these ancient cultures, corn, beans, and squash have all the essential nutrients for athletes and make a great meatless dish in the summer time!

Ingredients

• 4 cloves garlic, minced
• 1 leek, sliced thin
• 1/4 cup roasted pueblo chile, deseeded, chopped fine
• 1 ½ cups black beans, cooked
• 1 cup carrots, sliced thin
• 1 cup Hopi turquoise corn, nixtamlized
• 1 cup summer squash, chopped, 1/4″ cubes
• 1 bunch fresh cilantro, chopped
• Red pepper flakes to taste
• Salt to taste
• Black pepper to taste

Directions

1. Using a medium sized sauté pan, sauté minced garlic, leeks, and chiles until translucent.
2. Add the corn kernels and all other chopped vegetables and sauté for 5-10 minutes until tender.
3. Season to your preference.
4. Remove the vegetables from heat and garnish with herbs of your choosing.

*This recipe can be made: Vegan, Gluten-free, Dairy-free, or Nut-free.

This recipe was inspired by the Venetucci Farm in Colorado Springs. To learn about the impact of this farm on sport nutrition graduate students visit: www.uccs.edu/swell. 

Photo credit: Nanna L. Meyer

It is thought that Panzanella was the food of the farmers. They simply mixed bread, olive oil, salt, and the daily harvest. Some say the recipe comes from fishermen since they used old bread – softening it with water from the sea and topping it with tomatoes.

Panzanella is not the only one of Tuscany’s many simple gems. The basic recipe always includes old, stale bread (“pane” in Italian), garlic, and olive oil, but you can be creative with your own.

This dish can be paired with organic chicken or wild fish for a delightfully refreshing, flavorful summer salad – complete with carbs, protein, vitamins, minerals, and olive oil!

Ingredients

• 2 ripe local tomatoes, chopped into 1/2″ chunks
• 2 ½ cup cucumber, cut into 1/2″ chunks
• 1 cup radish, sliced thin
• 1 cup sweet pepper, sliced into thin strips
• 3 cups bread, cut into 1/2″ chunks
• 4 cloves garlic minced, plus 1 clove crushed
• 6 Tbsp olive oil
• 4 Tbsp white balsamic vinegar
• 1 tsp fresh thyme, chopped
• 2 tsp fresh sorrel, chopped
• 1/2 tsp fresh rosemary, chopped
• 1 tsp fresh marjoram, chopped
• Salt and pepper to taste

Directions

1. Combine the first four ingredients in a large bowl.
2. In a small bowl, whisk together the olive oil, vinegar, garlic, and salt and pepper.
3. Pour vinaigrette over the vegetables and lightly mix together.
4. Add herbs to vegetable mix.
5. Take the crushed garlic clove and rub the bread. If you have a grill, briefly grill the bread. If not, add to a skillet and warm or toast the bread until crunchy with a bit of olive oil and crushed garlic.
6. Toss the bread into the marinated vegetable mixture and refrigerate for 30 minutes.

*This recipe can be made: Vegan, Gluten-free, Dairy-free, or Nut-free.

This recipe was inspired by the Venetucci Farm in Colorado Springs. To learn about the impact of this farm on sport nutrition graduate students visit: www.uccs.edu/swell. 

Photo credit: Nanna L. Meyer

Ratatouille is a traditional dish from southern France and full of summer flavors!

Ratatouille combines eggplant, tomatoes, onions, bell peppers, zucchini, garlic, and herbs – all slowly simmered in olive oil. It can be served hot, cold, or at room temperature, either as a main dish, side dish, or appetizer with bread or crackers.

Here we pair it with Colorado quinoa and lentils to make this dish a summer favorite. Add a grilled piece of wild fish for a special occasion, but you can also enjoy this dish meatless.

Ingredients

• 1/2 cup lentils
• 1/2 cup quinoa
• 2 cups water
• 2 medium-sized summer squash, sliced in thin rounds
• 2 medium-sized eggplant, sliced in thin rounds
• 2 red Corno de Torio peppers, sliced in thin strips
• 2 medium-sized onions, sliced in thin rounds
• 5 medium-sized tomatoes, sliced in thin rounds
• 10 garlic cloves, minced
• 4 sprigs fresh rosemary, chopped
• 1 bunch fresh oregano, chopped
• 10 Tbsp plus 2 tsp olive oil
• Salt and pepper to taste

Pueblo Pesto

• 3 garlic cloves, minced
• Handful basil leaves
• 3/4 cup olive oil
• Chile flakes to taste
• Salt to taste

Directions

Ratatouille:

1. With a mandolin slicer or sharp knife, slice all vegetables. Add all ingredients with olive oil, herbs, and peppers into a cast iron skillet with lid and slow roast for 1.5  hours at 275F.
2. Add the lentils to a small sauce pan, then add the quinoa to a separate sauce pan.
3. Split the water between the two sauce pans and cook over medium heat until quinoa is fluffy, and lentils are el dente.
4. Add 1 teaspoon of olive oil and a pinch each of salt and pepper to the quinoa and lentils.

Pueblo Pesto:

1. In a food processor, add all of the Pueblo Pesto ingredients and pulse until smooth. Adjust the seasoning to your preference.
2. When the ratatouille is cooked all the way through, top with the Pueblo Pesto and serve warm with the lentils and quinoa.

*This recipe can be made: Vegan, Gluten-free, Dairy-free, or Nut-free.

This recipe was inspired by the Venetucci Farm in Colorado Springs. To learn about the impact of this farm on sport nutrition graduate students visit: www.uccs.edu/swell. 

Photo credit: Nanna L. Meyer

Smoothies pack both carbohydrates and protein, which are critical for sport performance. Carbohydrates from fruit, honey, and yogurt replenish your muscle’s energy reserves, also called glycogen. Glycogen is the body’s fastest energy source but is only available in limited amounts. So, carbohydrates have to be replenished after sport.

Protein from yogurt and/or milk in your smoothie helps repair muscles and builds strength. Smoothies pack in between 15g and 20g of protein per 16-oz serving which is perfect after a workout.

Ingredients (2 servings)

• 2 cups of your favorite seasonal fresh or frozen fruit
• 1 cup organic vanilla or honey Greek style yogurt
• 1/2 cup organic apple juice
• 1/2 cup ice (if you use fresh fruit)

Directions:

Add fruit, yogurt, and apple juice to a blender. Blend until smooth. Add ice if you use fresh fruit. We recommend buying local fruit in season and freeze for smoothies.

Try some of our favorite fruit smoothies:

• Strawberry
  • Remember that strawberries grow in the spring and early summer
• Mulberry
  • Mulberries are a berry like fruit that grow on trees. Trees are wild and their berry highly nutritious. They look like blackberries only smaller. Mulberries grow throughout the western United States in early summer
• Peach
• Watermelon
• Beet and Cucumber
• Apricot
• Peach and Plum

**This recipe can be made: Vegan, Gluten-free, Dairy-free, Nut-free

Spring is the time to discover perennial herbs in the garden. Perennials are plants that come back each year without having to replant, such as strawberries. They are good for the soil, nutritious, and easy to take care of!

Spring is also the perfect time to enjoy many other fresh herbs, such as marjoram, sage, oregano, thyme, cilantro, parsley, tarragon, chives, and mint.

Ingredients

Local Vinaigrette

• 1/2 cup local sunflower oil
• 1/4 cup local apple cider
• 1 clove garlic, crushed
• 2 Tbsp chives, chopped
• 1/2 tsp tarragon
• 1/4 tsp black pepper
• 1/4 tsp salt

Mexican-Inspired Honey Vinaigrette

• 1/2 cup local sunflower oil
• 1/4 cup balsamic vinegar
• 1 clove garlic, crushed
• 1 Tbsp local honey
• 1 tsp oregano
• 1/4 tsp chili or chipotle
• 1/4 tsp black pepper
• 1/4 tsp salt
• Juice from 2 limes

Tzatziki

• 2 cups local yogurt
• 2 Tbsp olive oil
• 2 garlic cloves, crushed
• 1 handful sorrel, chopped
• 2 Tbsp chives, chopped
• 1 tsp dill seed
• 1/4 tsp salt

Directions

Wash and dry herbs. Mince the herbs. Place all ingredients in a mixing bowl. Whisk until combined. Enjoy with locally grown salad greens!

*This recipe can be made: Vegan, Gluten-free, Dairy-free, or Nut-free.

This recipe was inspired by the Venetucci Farm in Colorado Springs. To learn about the impact of this farm on sport nutrition graduate students visit: www.uccs.edu/swell.

Our TrueFood Athlete’s Salad is a salad prepared as the main dish. Fresh salads are great for recovery, but in order to replace what was lost during sport, salad must be more than just greens. While fresh greens provide plenty of vitamins and minerals important for recovery, they do not restore your energy levels. Carbohydrates, such as fresh or dried fruit, grains, pastas, potatoes, breads, or tortillas, are the main source of energy for athletes.

Protein is also essential in the TrueFood Athlete’s Salad, as it helps repair and build muscle post-exercise. Some great protein sources include local eggs, free range poultry, ethically caught fish, grains, beans, or soy. Athletes also need fat, especially those from healthy oils, such as olive oil, nuts, seeds, or avocado. Fat is a great energy source and also delivers vitamin E and other antioxidants that protect cells from damage and aid in quick recovery.

Ingredients

• 2 handfuls of fresh, seasonal greens
• 1/4 cup of carrots
• 1/4 cup of radishes
• 1 medium potato
• 2 local eggs
• 1/4 cup beans, soaked and cooked
• 1-2 Tbsp olive oil
• 3-4 Tbsp vinaigrette (see our Springtime Vinaigrette Dressing recipes)
• Fresh or dried herbs
• Fresh or dried fruit, nuts, seeds
• Salt and pepper to taste

Directions

For a TrueFood Athlete Salad, it’s important to include a protein source (such as eggs),
a carbohydrate source (such as potatoes), and a fat source (such as olive oil.) The above
ingredients were selected because they are in season in the spring and early summer. Choose
different ingredients based on what’s in season.

1. Toss all greens and chop ingredients to desired size.
2. Scrub potatoes and cut in half.
3. Add olive oil and toss in a roasting pan.
4. Roast at 350°F for 25 minutes.
5. Place salad in a mixing bowl, add a vinaigrette.
6. Pan poach or boil eggs to your liking.
7. Arrange salad on plate and sprinkle with beans, fruit, nuts, and seeds.

*This recipe can be made: Vegan, Gluten-free, Dairy-free, or Nut-free.

This recipe was inspired by the Venetucci Farm in Colorado Springs. To learn about the impact of this farm on sport nutrition graduate students visit: www.uccs.edu/swell. 

Seasonal eating means eating fruits and vegetables that are locally grown during their official growing season. When food is grown in season, it is more nutritious because it is adapted to the region, grown in soil, and harvested at its peak. Buying seasonal foods also decreases the amount of both packaging required and the greenhouse gases generated from driving your food across the country.

This TrueFood Guide to Seasonal Eating will help you further realize why it’s important to eat with the seasons and discover ways to find seasonal foods in your area.

Why Eat With the Seasons?

Seasonal foods are fresh and the most nutritious
Consuming produce fresh is the best way to get all its benefits. When fruits and vegetables have been picked at the perfect time, they tend to be sweeter and higher in nutrients such as vitamin C and potassium – all critical for health and performance.

Seasonal foods taste better
Seasonal food tends to have more flavor than food that is grown out-of-season. Food grown out-of-season is harvested early so it can travel long distances and it requires the use of artificial ripening with gases while stored in boxes as they are shipped.

Seasonal food supports the community
When you buy seasonal food grown in your area, your money goes directly to the farmers who share your values.

How to Eat With the Seasons

Know your seasons
Find a seasonal calendar from your state’s agricultural department or extension office.

Find a local farmers market or farm stand
Farmers markets can be found year-round in most places. Local Harvest is America’s most comprehensive directory for regional food. Keep in mind: market stands that sell produce that aren’t in season are not legitimate (e.g., selling oranges and bananas in Colorado). Also, if it’s not labeled USDA certified organic, ask if chemicals were used.

Use Community Supported Agriculture (CSA)
Community-supported agriculture (CSA) is a system that connects farmers and consumers more closely by allowing consumers to subscribe to the harvest of a certain farm or group of farms. CSA is a great way to buy seasonal and local produce the most direct way possible. CSA shares include vegetables, fruits, beans, grains, and even salsa or sriracha. CSA shares are purchased ahead of production (January/February) to provide farmers the means to get started. Each week, a CSA member picks up the weekly box of seasonal produce at a drop-off site (June-October). CSA shares are not only fair for the farmer but are also the best way to get seasonal food at the best price.

Try at-home canning and freezing
Canning and freezing help prevent fresh food spoilage and waste in places with short growing seasons, like in Colorado.

Look for stickers that say ‘Local’
Look for “Local” stickers when shopping in your neighborhood grocery store, as these items are in season in your area.

Think beyond produce
Fish and meat have seasons too! While meat and fish can be frozen for later consumption, if you are by the sea, choose the catch of the day. Seafood Watch can help you make better seafood choices.

The table below provides an example of what fruits and vegetables are typically produced nationwide during each season.

SPRING

• Asparagus
• Rhubarb
• Strawberries
• Radish
• Spring Peas
• Spring Garlic
• Garlic Scapes
• Spring Greens
• Sorrell
• Kale
• Spinach
• Arugula
• Chard
• Spring Onions
• Chives
• Cilantro
• Parsley

SUMMER

• Cherries
• Berries
• Peaches
• Plums
• Melons
• Summer Squash
• Lettuce
• Cucumbers
• Green Beans
• Tomatoes
• Eggplant
• Garlic
• Onions
• Sweet Peppers
• Sweet Corn
• Early Potatoes
• Carrots
• Oregano
• Thyme
• Marjoram
• Rosemary
• Sage
• Basil

FALL

• Apples
• Pears
• Grapes
• Beets
• Radish
• Carrots
• Cabbage
• Kale
• Chard
• Potatoes
• Leeks
• Onions
• Winter Squash
• Pumpkins
• Pueblo Chile
• Spicy Peppers
• Watermelon
• Flour Corn
• Grains
• Dry Beans
• Dates**

WINTER

• Apples
• Pumpkins
• Winter Squash
• Beets
• Carrots
• Rutabaga
• Cabbage
• Garlic
• Onion
• Potatoes
• Watermelon
• Black Daikon Radishes
• Dried Herbs
• Citrus*
• Swiss Chard
• Kale
• Collard Greens
• Spinach

*Grown in Arizona and California (December-April)
**Grown in Arizona (August-September)