5 Recipes Every Athlete Should Try This Summer

By Kate Davis | Aug. 01, 2016, 7:19 p.m. (ET)


In the midst of triathlon’s competitive season, hot weather calls for a solid nutrition base to help the body stay hydrated and fueled. Here are five lighter recipes that will keep you cool (and well-fueled) this summer. 

Avocado Smoothie
Instead of the usual fruit, try a new smoothie using avocado instead! A refreshing drink bursting with omega-3 fatty acids to help those training muscles recover. If you do not drink cow's milk, replace with soy milk to make sure you still get a source of protein.

Find the recipe here.

Watermelon and Berry Soup
Not only is this soup super hydrating, but it also contains a great punch of antioxidants from the berries. Enjoy this any time of the day to cool off and refresh. Follow the recipe, but omit the brown sugar (you don't need it). For a change-up, puree the final product to make a smoothie or puree and pour into a popsicle mold for a tasty frozen treat. 

Find the recipe here.

Cold Apple Cinnamon Breakfast Quinoa
Start your day with this recipe, packed with antioxidants, protein, healthy fats and whole grain. Serve cold or warm, depending on what you are feeling. For an added protein kick, top with plain or fruited Greek yogurt.

Find the recipe here.

Black Bean Salad with Corn, Red Peppers and Avocado in a Lime-Cilantro Vinaigrette
This is one of my all-time favorite summer recipes. I love how light and refreshing, yet satisfying this salad is. Enjoy it plain or eat with whole-grain tortilla chips and topped with non-fat Greek yogurt. It is a wonderful combination of protein, complex carbohydrate, antioxidants and healthy fat that won't disappoint!

Find the recipe here.

Grilled Shrimp Panzanella with Basil
I love this recipe because two of the main ingredients (cherry tomatoes and basil) can be easily grown in a backyard garden or on a back porch. Shrimp is a great source of protein and healthy fats, while the tomatoes and basil round out the micronutrient profile. Light and airy, this recipe sounds like something I could eat every day this summer. Plus, you get to use the grill. What else is better than that?

Find the recipe here.

Enjoy these fun summer recipes and stay cool!

Kate is the owner of RDKate Sports Nutrition Consulting, based out of Naperville, Illinois, where she offers expertise in sports nutrition, eating disorders/disordered eating, intuitive eating and weight management for sport. Katie holds a master’s degree in nutrition with an emphasis in exercise physiology. She is both a registered dietitian and one of only 550 RDs in the United States to be board-certified as a specialist in sports dietetics. As a runner, triathlete, snowboarder and rock climber, Katie understands the physical and mental challenges of being a top athlete. Katie has previously consulted with NCAA Division I and Division III, NFL and NBA athletes; she truly brings both her knowledge and experience to the table as sports dietitian. Katie is available for individual consulting, team talks and group seminars. Visit her website at RDKate.com; from there you can navigate to her weekly blog, Eat to Compete, and connect with her on Twitter or Facebook. Contact her directly at YourRDKate@gmail.com.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.