Colorado University Athletics

Buff Up Your Nutrition

Nutrition Tips

Groceries 101

1. Plan your meals for the week
  • Use weekly sales to plan your meals
  • Your menu becomes your shopping list
  • Saves you time & keeps you on budget when in the store
2. Categorize your shopping list
  • Produce, meats, frozen foods, dairy, etc.
  • Shop by category instead of making laps around the store
  • Save you time & frustration

groceries 101 tips

Shopping Tips & Tricks: Fresh, Frozen, Canned Produce

1. Fresh = Fresh
  • Frozen produce is picked at peak ripeness and contains all the same nutrition as fresh produce.
  • Bonus - frozen produce lasts up to three months!
2. Canned Counts
  • Canned produce is still a great option. Look for low sodium items packed in water.
3. Purchase in-season & store brand produce.
  • Fresh in-season and store-brand frozen/canned produce will be cheaper.
groceries 101

Fueling Schedules

  • Have at least three meals per day and some snacks to support our training and composition goals
  • Focus around times of training so you are well-fueled
  • Set an alarm for every time you should have a meal or snack.
  • Plan out your meals ahead of time either each week or each day.

Hyrdatrion

  • You should be hydrating all day long.
  • Put a glass of water on your nightstand before you go to bed and drink it in the morning.
  • Add flavor and/or nutrients to water if you don't like the taste or think it's boring.
  • For every cup of coffee you drink, you should also drink a cup of water. Go cup-for-cup.

Recipes

Chocolate Covered Bananas

Ingredients:

  • 2 bananas, sliced in 1/2 inch pieces
  • 1 cup chocolate chips
  • 2 Tbsp oil, vegetable or coconut

Directions:

  • 1. Lay sliced bananas on a tray, place in freezer for 30 minutes.
  • 2. In a microwave safe mug, heat the chocolate & oil at 30 second intervals, until melted.
  • 3. Dip banana slices in chocolate. Place back on tray.
  • 4. Return to freezer for 30 minutes.
chocolate covered bananas recipe

Frozen Fruit Bites

Ingredients:

  • 1/2 cup fruit, chopped (strawberries, raspberries, peaches, etc.)
  • 3/4 cup Greek yogurt
  • Honey (optional)

Directions:

  • 1. Mix Greek yogurt and fruit together in a bowl. Add honey to sweeten if desired.
  • 2. Spoon 1 Tbsp of the mixture into ice cube tray.
  • 3. Place on a flat surface in the freezer for 2 hours or until frozen.
  • 4. Pop the treats out of the tray and enjoy!
frozen fruit recipe

Honey Mustard Vinaigrette Dressing

Ingredients:

  • 1/3 cup olive or avocado oil
  • 2 tbsp apple cider vinegar
  • 3 tbsp dijon mustard
  • 2 Tbsp honey
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Directions:

  • 1. Mix vinegar, mustard, and honey together in a mason jar.
  • 2. Add the oil and close the lid tightly. Shake vigorously until combined.
  • 3. Add salt and black pepepr to taste.
  • 4. Store in the refrigerator. Separation of ingredients is natural. Shake the mason jar before each use to re-combine.
honey mustard vinaigrette dressing recipe

Spicy Mayo Sauce

Ingredients:

  • 1 cup mayo or full-fat Greek yogurt
  • 2 tbsp Sriracha sauce
  • 1/2 lime, juiced
  • 1/4 tsp chili powder

Directions:

  • 1. Whisk all ingredients together in a bowl. Store in an airtight container in the refrigerator for up to one month.
spicy mayo sauce recipe

Hawaiian Teriyaki Marinade

Ingredients:

  • 1 cup soy sauce
  • 1 cup brown sugar, packed
  • 1 cup pineapple juice or orange juice
  • 4 cloves garlic, chopped
  • tbsp fresh ginger, minced
  • tsp dark Asian sesame oil
  • 2 tsp Sriracha sauce
  • Pick a protein: 1 lb boneless chicken thighs, 1 lb steak, or 28oz tofu

Directions:

  • 1. Combine ingredients in a medium sized pot and simmer for five minutes until brown sugar dissolves. Let cool. Can be stored in an airtight container for three weeks.
  • 2. Place protein & marinade in a gallon ziploc bag. Refrigerate overnight (or at least four hours) before cooking.
hawaiian teriyaki marinade recipe

Easy Egg Muffin

Ingredients:

  • 2 eggs or egg whites
  • 2 tbsp milk
  • 1/4 cup add-ins (spinach, tomato, bacon, onion, etc.)
  • Pinch of salt & pepper (to taste)

Directions:

  • 1. Crack eggs in a microwave safe mug and whisk.
  • 2. Add milk and add-ins and stir to combine.
  • 3. Cover top of mug with a paper towl. Microwave for two minutes.
easy egg muffin recipe

BYO Breakfast Sandwich

Directions:

  • 1. Pick one: toast, bagel, English muffin, biscuit
  • 2. Add your specialty egg muffin. Sprinkle with seasoning of your choice.
  • 3. Top it off to your taste: cheese, sausage patty or bacon, hot sauce or salsa, avocado.
byo breakfast sandwich recipe