Here are the recipes from the lecture to be given / given at the 2014  Dick’s Sporting Goods Pittsburgh Three Rivers Marathon.

Keep in mind that while these recipes were used as examples of pre and post workout meals they these nutrient needs are similar so these recipes can altered to fit either needs


Banana Tortilla (pre workout)

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1- 10 inch tortilla

1 medium banana

1 tbsp peanut butter

1 tbsp honey

1 tbsp jelly



Spread peanut butter, jelly, and honey on tortilla shell. Wrap around the banana and enjoy.



Pumpkin Pancakes (pre workout)

Whole grain pumpkin pancake topped with yogurt, mixed berries, and strawberry sauce (made with real berries)


2 large eggs

2 cups 100% whole wheat flour

1 3/4 cups skim milk

1 tbsp sugar

4 tsp baking powder

1/8 tsp salt

half cup canned pumpkin

1 tsp vanilla


Beat eggs til fluffy. Then beat in the rest of the ingredients til smooth. Pre-heat skillet so it is hot and water will sizzle if dripped onto the skillet. Use one oz ladle to pour batter onto skillet. Makes about 20, 4 inch pancakes. If they are sticking to the skillet you can use just a bit of olive oil. Preferred topping: any berry puree or fruit topping.



Hawaiian Pasta Primavera (post workout)



2 cups cooked pasta

1 can (15.9 oz) pineapple, save the juice

1/2 cup each sliced onion, copped celery, and coined carrots

1 pound of 21-25 shrimp

*I like to sub 1 cup copped celery, black beans, and cubed, cooked ham

1 tbsp canola oil

1 tsp smoked paprika

2 tsp ginger

1/4 tsp salt

All the cilantro you can handle, chopped


Heat oil in a skillet on medium high to high heat. When oil is hot add the onions, celery, beans, and half of the pineapple. Heat 2 minutes. Add the juice, heat til a simmer, then add the shrimp and cook til done. Add the pasta and additional spices. Heat til hot enough to serve, but do not overcook or the shrimp will become rubbery. Serve with the other half of the pineapples and cilantro.

*You may need to cook in two batches


Chuck Roast Recovery Stew (post workout with additional rice or bread)

 crock pot soup

Makes about 6-8 servings



1 pound frozen chuck roast

2 cups rough chopped carrots

1 large onion rough chopped

2 cups rough chopped potatoes

4 cups beaf broth

6-8 cups cooked rice (about one cup per serving

**or 2 slices bread per serving



Cover the bottom of the crock pot with rough chopped carrots. Don’t afraid to leave them large, they will serve to protect the chuck roast from some heat. Lay the frozen roast on the carrots and add the potatoes, onions, and broth. You want the roast to be just barely submerged. Turn the crock pot on and walk away for 6-8 hours.  When meat is done serve in a bowl with 1 cup cooked rice.


Keep in mind that crock pots are sort of like honey badgers, they really don’t care about anything, including recipes. Follow my lead and it will work. The real reason I like this recipe is because by adding one cup of rice or 2 slices of bread and limiting the portion of meat I take I can make this into a recovery meal or just any other meal. When you try this recipe out, try to not measure anything out. To be honest, when I made this I broke the carrots with my hands, cut the potatoes and onion with the first utensil I fond… it was a spoon, then I add enough broth to cover the roast.  I have no clue how much it was. Trust me, you can make this a million different ways.

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