Tuesday, March 31, 2009

Triathlete's Coffee Shop: Follow Up Recipes

Last night I was honored to make a guest appearance on The Triathletes Coffee Shop podcast, hosted by @mangorunner. I had a fantastic time chatting with this inspiring group of triathletes. I was happy to share my knowledge about triathlete specific nutrition, low carb diets, glycemic index, natural sweeteners, and much more. Thank you for listening in and participating in the chatroom if you were there. If you weren't able to make it, don't fret! You can listen to the recording here.

As promised, here are some triathlon training specific recipes. Enjoy!

Base Phase...

Your base training period requires long hours at an easier pace. This is when it's important to place the focus on healthy, low to moderate glycemic index, complex carbs. These foods will support your body to lose extra weight, improve your physical endurance, and maintain stable blood sugar levels. Examples of these healthy carbs are whole grains, vegetables, beans and most types of fruit.


1 cup quinoa, rinsed
1 and 1/3 cups water
1 to 2 tsp sesame oil
1 medium onion, chopped
1 clove garlic, peeled and pressed
2 tsp curry (optional)
1 cup chopped celery
1 bunch broccoli, chopped
1 medium tomato, chopped
1 tbsp tamari or soy sauce
2 tbsp brown rice vinegar

1. Roast rinsed quinoa in a skillet until it makes a popping sound. Place quinoa in a casserole dish and add water.
2. Heat oil, sauté onions, garlic and curry in a skillet until onions are translucent. Add celery, broccoli and tomato, sauté briefly and add to quinoa. Add tamari, and brown rice vinegar.
3. Cover casserole dish and bake at 350 degrees for 45 minutes.

Build Phase...

When it becomes time to incorporate more speed and strength workouts it's important to shift the focus toward healthy protein. You aren't stepping away from the healthy carbs, you 're simply increasing your awareness of your protein intake. Protein assists your body in the process of building and repairing your muscles.

Red Lentil Burgers

2 cups red lentils, washed and drained
1 medium onion, chopped
2 garlic cloves, minced
1/2 cup chopped fresh cilantro
3 cups water
1/4 tbsp dried basil
1/4 tbsp cumin
1/8 tbsp turmeric
1/8 tbsp thyme
2 tbsp tamari or soy sauce
1 tbsp umeboshi vinegar (or rice vinegar)

1. In a pot, sauté the onion, garlic and cilantro. Add lentils and water and bring to a boil. Add basil, cumin, turmeric, thyme, tamari soy sauce and umeboshi vinegar. Cover and simmer for 10 minutes.
2. Uncover, stir and cover again for 10 mins. Stir and simmer vigorously uncovered for 3 more minutes. It will look mushy because red lentils lose their shape when cooking.
3. Place lentils in a bowl in the fridge to cool.
4. When cool form burgers. Broil, or pan fry to serve.


It's important to eat low glycemic index, complex carbs 3-4 hours before a long race or training session.

Steel Cut Oats with Brown Rice Syrup and Raisins

1 cup steel cut oats
3 cups water (cold for creamy/ hot for chewy)
1/2 cup raisins or another dried fruit (I like to mix 2 types)
1 tsp vanilla
1 tsp cinnamon
1/4 cup brown rice syrup

1. If you can, think ahead and soak the oats all day or overnight. Rinse oats in a strainer.
2. In a medium saucepan, combine oats, vanilla, raisins, and cinnamon.
3. Add water. Bring to a boil, reduce heat and simmer uncovered for 30 minutes. Stir occasionally to prevent sticking.
4. Turn off heat and drizzle in brown rice syrup.

If you have a slow cooker, use it! I put all of the ingredients in at once (except brown rice syrup) and set the cooker to medium/low before I go to bed. When I wake up my oatmeal is hot, ready, and smells delicious!

Post-race Recovery...

After your race, or hard training effort, you need to refill your glycolic stores while your blood is still pumping quickly and carbs are carried and stored into the muscles faster and more efficiently. This is a great time to incorporate some protein as well. The focus here is on moderate to high glycemic index or more simple carbs.

Brown Rice Crispy Treat

2 cups brown rice crispy cereal
1/2 cup nut butter (peanut, almond, cashew, etc)
2/3 cup brown rice syrup
1/4 cup chocolate chips

1. Put the brown rice crispy cereal in a large bowl.
2. Heat the nut butter with the brown rice syrup on a low flame and stir until smooth and creamy.
3. Pour liquid ingredients over brown rice crispy cereal and combine thoroughly. Press ingredients into a baking dish and sprinkle (and press) chocolate chips on top.
4. Let cool for 1/2 hour in the refrigerator. Cut into squares. Be careful! These things are too good!

This recipe travels very well and can be individually wrapped for a convenient post-race recovery treat.


Taper periods and rest/recovery days are an excellent opportunity to work on your 4th triathlon discipline- nutrition. If you are the type of triathlete that becomes antsy on your days off you can redirect your energy into experimenting with food prep and diet improvements. Trust me, your body will thank you!

*All of the above recipes are healthy and can be eaten at any time. They are simply organized as examples for various training periods.


Molly said...

Mmmm these all look so delish! I'm going to listen to the show later today while running. I totally want to make the red lentil burgers tonight too! Or maybe for lunch.

Good stuff thanks Christine!

SpeedySasquatch said...

Nice Post!! Some tasty treats there! I highly recommend the Quinoa casserole and the brown rice crispy treats.

The show was awesome!

~ SpeedySasquatch

HolisticGuru said...

Thanks dudes :D

Jamie said...

Oooh. Those oats and rice crispies sound especially good. I've got some oats in the pantry, but will have to experiment with this brown rice syrup stuff. Never had it before, but sounds awesome

pd & m said...

the rice crispies sound yum!

Javier said...

Great post! Great focus on the nutritional requirements of the different training phases.

Kona Shelley said...

thank you thank you, these recipes are fantastic!