We recently asked our Science Lab members to post pictures of their favorite carb sources. As you’ll see, they’ve come up with a wide range of delicious dishes to keep them hitting PRs while staying lean. At Eat To Perform, we’re all about flexibility and variety – you CAN eat the foods you love when you use them appropriately and you’re on track with your calories and macros.
Now before you get all judgy about food choices and get on your no-processed-foods high horse, learn why rice krispy treats might be more effective for ab-building than kale. Are whole foods better? For the most part, of course they are. They should make up a large portion of your daily intake…but there’s room for treats in an athlete’s diet, and forcing yourself or your clients into a boring, restrictive food box isn’t motivating or sustainable.
Still with us? Then read on. (BTW, you’re probably gonna want to bookmark this page. You’re welcome.)
Crystal’s Cuban pork burgers with grilled pineapple, bacon and mojo sauce (from the Eat To Perform Recipe Guide), baked tortillas and pineapple/mango salsa.
Rob’s rice topped with tofutti sour cream and vegan chickpea cutlets.
Andy’s grilled chicken and pickled beets, with a side of Chris’ “muscle sprouts”. That’s how you get the kids to eat them – tell them they’ll make you strong like Mom and Dad.
Trish’s control day dinner: pan seared smoky pork chops, baked sweet potato and “muscle” sprouts.
Chris’ salsa verde chicken tacos. Muy bueno.
Kim’s rest day shrimp, bacon and grits.
Leonie’s risotto with spinach, asparagus, sweet corn, walnuts and chicken.
Paul’s ground beef hash. This version uses sweet potatoes, but you can sub white potatoes or even something like Simply Potatoes in a pinch.
Lori’s fresh-caught trout, beans and asparagus.
Steve’s vegan quinoa pasta with roasted Brussels sprouts and sautéed kale sauce.
Summer’s egg muffins with broccoli slaw inside and salsa on top, hummus, and sweet potato noodles.
Simone’s pre-workout pancakes are made with oats, egg whites and cottage cheese, then topped with some dark chocolate and strawberry deliciousness.
Chris’ homemade waffles made with protein powder, and straight-off-the-farm homemade sausage.
Leonie’s chocolate protein banana pancakes made with oats and topped with Greek yogurt, banana, strawberries, and more oats. OMG.
Amanda’s post-workout chocolate chip plantain pancakes. Her base recipe is about a pound of ripe plantains, 2 eggs, ½ c egg whites, ½ c flour, 1t baking powder, 1t baking soda, vanilla, and chocolate chips when she’s feelin’ it.
Angela found this gem at Target and subbed egg whites and Greek yogurt for the liquids. She reports “super yum” and no spongy texture with 27g protein and 33g carbs.
Samantha’s sweet potato waffles and Rice Krispy crusted chicken.
Shantelle’s pumpkin-quinoa pancakes: ½ scoop protein powder, ¼ c quinoa flakes, ¼ c Greek yogurt, ¼ c pumpkin, 1 egg, and 15g chocolate chips, topped with 30g coconut cream whipped cream.
Simone’s favorite post-workout meal: cream of rice with protein powder topped with berries or tart cherries.
Jordy’s amazing 2-ingredient ice cream: one frozen over-ripe banana blended with cocoa powder.
Gina’s homemade bread with freshly ground wheat, rye, and millet.
Kelly’s pantry staples: quick oats, rice, potatoes, fresh and dried bananas…
…chocolate, baby food pouches, and rice pudding.
Ashley’s go-to carbs: banans, trail mix, cereal, steel-cut oats, bread, and sweet potatoes.
Paul’s go-to, with a little warm yogurt and a tablespoon of honey.
Megan’s favorite flavors of Udi’s GF granola.
Or make your own…Here’s Gina’s Super Easy homemade granola: 3 c oats, ¼ c maple syrup, ¼ c olive oil, ¼ c brown sugar and a dash of salt. Lay it out on a baking sheet and cook at 250 degrees for an hour or so. Need more fat? Add nuts. More carbs? Add dried fruit.
Michele’s jasmine rice, ripe banana and cinnamon. Yum.
Erin’s coconut bread pudding, made with coconut milk and topped with flaked coconut and pure maple syrup.
Ashley uses these mini angel food muffins for post-workout refueling. Zero fat, lots of carbs.
Cindy’s angel food cake and strawberries. 1/8 of a cake is 150 calories, 32g carbs, 0.5g fat, and 4g protein.
Rayna’s on-the-go carb/protein source: cake muffins! ¼ c cake mix, 1 scoop protein powder, 1/3 c Diet 7-up. Mix it up and bake for about 8 minutes.
Paul’s post-workout carbs, or a snack when he’s cutting.
Samantha’s post workout carbs. Because donuts.
Sarah’s low-fat ice cream sandwiches: 4g protein, 26g carbs, and 2.5g fat.
Quick carbs on-the-go: good ole RKTs and Kill Cliff recovery drink.
Who doesn’t have room for more honey & sunshine (one of Cheryl’s favorites) in their lives?
Ashley’s vanilla frozen yogurt topped with a bit o’ Lucky Charms.
Jordy’s cereal and cupcake before bed.
Oh Captain, my Captain.
Oreos for days.
What carb extravaganza would be complete without one of Chris’ rice krispy treat (RKT) creations? Coined “Mocha Krispy Bombastics” in a contest on the ETP social facebook page for members (the winner received a personal shipment of these little delights), the recipe is top secret but we can tell you it involves coffee, caramel, Nutella, and dark chocolate. ‘Nuff said.