This document provides nutritional information and recipes for the University of Northern Iowa Women's Basketball team. It discusses fueling strategies for game days and practices, including emphasizing carbohydrates the night before and quick-digesting carbs on game days. Several recipes are then provided, including breakfast options high in carbohydrates and protein like parfaits, french toast, and omelets. Main dish recipes feature high-protein options like tuna supreme, BBQ chicken kabobs, salmon, and chili. The document ends with several smoothie recipes for muscle building and recovery.

1. University of Northern Iowa Women’s Basketball
Nutritional Information, Recipes, and More
Summer 2016

2. 2
Game Day and Pre-Practice Nutrition & Prep
 Most game situations require less calorie requirements than for a training day
o The hours spent doing strength work, speed work, conditioning, agility training,
and practice require more fueling to gain the benefits of the training.
o If you practice the daily eating patterns required for training, you will be setting
yourself up to eat properly for competitions.
 Night Before Competition
o Meals eaten the entire day before the day of the competition do more to
influence stored energy than meals eaten the day of the competition
o All meals eaten the day before competition should consist of ¾ of your food
being carbohydrates
 Pasta
 Rice
 Vegetables
 Fruits
 Breads
 Morning Events
o A good supply of quick-digesting carbohydrates are in order (Pancakes, pasta,
waffles, bagel sandwich, etc.)
 Keep fat to a minimum as it will keep food in your stomach longer
 Shoot for 1/3 of the days calories to be eaten before the event, so you
might need to get up earlier to eat
 Meal should be similar in size to a lunch or a dinner
 Afternoon Events
o Fueling begins at breakfast, so don’t skip it
o Breakfast and lunch should be a meal, not a snack
o Include protein and fat at breakfast, because there will be enough time to digest
with a slightly higher carbohydrate rich content
o Lunch, drop the fat and protein and load up on the carbohydrates
 Evening Events
o Breakfast and lunch you can have that fat and protein
o Meal before competition or snack, should consist of carbohydrate rich foods
o You may need to pack food to make sure you get the carbs (Sandwich, Bagels,
Bars, Fruit, Juice, Etc.)

3. 3
Recipes for Athletes
By Dr. Susan Kleiner
POWER BREAKFAST
Breakfast Parfait
2 cups fat-free Greek yogurt
1 cup muesli (granola-like)
1 ¼ cups fresh berries
2 tbsp. flaxseed meal
2 tbsp. toasted chopped nuts (your choice)
1. In two 16 oz. (480ml) glass or plastic cups, layer the ingredients by adding ¼ of
the yogurt, ¼ of the muesli, ¼ of the flaxseed meal, and ¼ of the berries.
2. Repeat step 1, reserving a spoonful of the yogurt for the top, and top with ½ the
chopped nuts
3. Makes 2 servings
One serving contains:
Nutrients: 340 calories, 7g fat, 50g carbohydrates, and 24g protein
Orange Cinnamon French Toast
2 large eggs, lightly beaten
2 tbsp. orange juice
¼ ground cinnamon
4 slices whole-wheat bread
Vegetable cooking spray
1. In a shallow bowl, combine eggs, orange juice, and cinnamon.
2. Spray a nonstick skillet and heat over medium heat for 1 to 2 minutes, until hot.
Dip bread into the mixture to coat both sides. Place bread slices in the skillet,
pouring any extra egg mixture over them. Cook for about 2 minutes on each side
or until browned.
3. Makes 2 servings.
One serving contains:
Nutrients: 220 calories, 7g fat, 28g carbohydrates, and 12g protein

4. 4
Asparagus, Spinach, and Feta Omelet
1 cup pure egg whites
1 whole egg
4 asparagus spears, trimmed
½ cup fresh baby spinach leaves (chopped)
1 oz. low-fat feta cheese
Canola oil spray
Ground black pepper (to taste)
Sea salt (to taste)
Wash and chop baby spinach. Whisk egg and egg whites together. Lightly spray frying pan with
canola oil and heat. When pan is hot, pour in egg mixture; when egg mix bubbles, flip with
spatula.
Lower the heat by 50 percent, and place asparagus spears and spinach leaves evenly on
one half of the omelet. Crumble feta over the top and season with a little salt and pepper.
Continue cooking until egg mixture is almost cooped.
Using a flat, wide-lipped spatula, fold the uncovered half omelet over spinach,
asparagus, and feta. Place the spatula on top of omelet for 15 seconds (this allows the feta to
melt). Serve immediately.
One serving contains:
Nutrients: 294 calories, 10g fat, 5g carbohydrates, and 41g protein
EASY MAIN COURSES
Tuna or Chicken Supreme
2 celery sticks, finely diced (ass leaves)
½ red pepper, diced
½ red onion, finely diced
½ cup finely chopped parsley
2 7oz cans tuna or chicken in water (drained)
½ cup corn kernels
2 tbsp. low-fat mayonnaise
½ tsp Dijon mustard
Fresh ground pepper toseason
1. First prepare and finely dice celery, pepper, red onion, and parsley.
2. Drain tuna and place into a bowl.
3. Add all chopped ingredients; then ass corn, pepper, mayonnaise, and mustard.

5. 5
4. Mix together well, making sure the mayonnaise and mustard are dispersed evenly
throughout.
5. Serve on rice cakes, with a salad, or in a tortilla wrap.
This meal is quick ‘n’ easy, tastes great, and is full of protein.
One serving contains:
Nutrients: 292 calories, 4g fat, 18g carbohydrates, and 55g protein

6. 6
HEALTHY HEART RECEPIES
FROM: HYVEE
Hy-Vee has partnered with the scientifically researched NuVal Nutrition Scoring System to help
you make healthier decisions while grocery shopping.
Look for this label at HyVee:
About the NuVal® NutritionalScoring System
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Developed by a recognized team of nutrition and medical experts from leading health
organizations and universities, the NuVal® System is a food-scoring system that helps
consumers see – at a glance – the nutritional value of the food they buy.
How the Scoring Works
The NuVal® System scores food on a scale of 1 to 100. The higher the NuVal® Score, the higher
the nutrition. It’s that simple.
Because the NuVal System applies the same nutritional criteria to all foods, you can now quickly
and easily compare the nutritional value of foods not only within a category (vegetables) but
also across categories (vegetables and veggie burgers).
ENTREES
Chicken Alfredo Pizza
1 Boboli whole-wheat pizza crust
¾ cup Ragu light Parmesan Alfredo sauce
1 cup diced Tyson boxed grilled chicken slices
1 cup sliced fresh mushrooms
1/3 cup frozen Hy-Vee chopped spinach, thawed, drained
1 cup Hy-Vee finely shredded part-skim mozzarella cheese
1 Roma tomato, thinly sliced
1. Remove pizza crust from package and place on 10-inch round pizza pan.
2. Spread Alfredo sauce on crust, to within 1 inch of edge of crust.
3. Over Alfredo sauce, layer chicken, mushrooms, spinach, cheese and tomato.
4. Bake at 425 degrees for 10 to 12 minutes.
Nutrients (1 Serving): 200 calories, 7g fat, 20g carbohydrates, and 13g protein

7. 7
Tantalizing BBQ Kabobs
16 ounces chicken breast, cut into1-inch cubes
2 cups fresh pineapple, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
½ cup Hy-Vee BBQ sauce
3 tbsp. Hy-Vee frozen orange juice concentrate,
thawed
1. Rinse wooden skewers in water (to prevent them from burning on grill).
2. Thread wooden skewers with chicken, pineapple, and peppers.
3. Mix BBQ sauce and juice concentrate together.
4. Brush lightly on kabobs.
5. Grill kabobs for 8 to 10 minutes or until meat is cooked thoroughly.
6. Brush kabobs occasionally with remaining sauce.
One serving contains:
Nutrients: 130 calories, 10g fat, 27g carbohydrates, and 8g protein
Barbeque Roasted Salmon
¼ cup orange juice
2 tbsp. lime juice
4 Hy-Vee frozen salmon fillets
2 tbsp. honey
2 tbsp. lemon juice
4 tsp chili powder
¾ tsp ground cumin
¼ tsp ground allspice
½ tsp salt
1. Thaw salmon fillets in a bowl of warm water till thawed.
2. Combine orange juice, lime juice, and salmon fillets in a reseal able plastic bag. Marinate
in refrigerator for 1 hour, turning occasionally.
3. Place salmon in a lightly greased 13-by-9 inch baking pan. Discard marinade.
4. Stir together honey, lemon juice, chili powder, cumin, allspice, and salt. Bake at 400
degrees for 12 to 15 minutes or until salmon flakes easily with a fork.
One serving contains:
Nutrients: 380 calories, 21g fat, 8g carbohydrates, and 38g protein

8. 8
Chile
1 pound ground turkey, chicken, or lean beef
¾ cup chopped yellow onion
1 pkg chili seasoning mix
1 can beans in chili seasoned sauce, undrained
1 can Hunt’s diced tomatoes, undrained
1 can diced tomatoes and green chilies, undrained
1 can Hunt’s tomato sauce
1. Cook ground turkey, chicken, or lean beef in a large saucepan over medium-high
heat 5 minutes or until beef is crumbled and no longer pink, stirring occasionally;
drain.
2. Stir in seasoning mix. Add remaining ingredients; bring to a boil. Reduce heat to
medium; simmer 10 minutes, stirring several times.
One serving contains:
Nutrients: 204 calories, 7g fat, 19g carbohydrates, and 15g protein

9. 9
Smoothie Recipes
From “Power Eating” by Dr. Susan Kleiner
 These are just base recipes. You can keep it as is, or add/subtract anything you prefer
to make it fit your taste.
Essential Muscle Buidling Formula for Women
 1 cup milk
 ¼ cup orange juice
 ¼ cup frozen strawberries
 1 scoop whey protein (or one serving of your protein)
Blend until smooth
Nutrients:
224 calories
29g carbohydrates
27g protein
0 fat
<1g dietary fiber
Easy Muscle Building Formula
 1 cup milk
 1 packet of nestle instant breakfast
 1 banana
 1 tbsp peanut butter
 optional – add 1 scoop whey protein (or 1 serving of your protein)
Blend until smooth
Nutrients:
438 calories
70g carbohydrates
17g protein
10g fat
6g fiber

10. 10
Bone Builder Smoothie
1 cup milk
½ cup orange juice
½ cup vanilla yogurt
1 cup frozen fruit
1 tbsp dry milk powder
1 scoop of whey protein (or 1 serving of your protein
Blend until smooth
Nutrients:
440 calories
80g carbohydrate
30g protein
0g fat
5g dietary fiber
Mocha Breakfast Smoothie
1 cup nonfat milk
½ cup coffee
2tbsp peanut butter
½ banana
1 chocolate instant breakfast packet
ice
Blend until smooth
Nutrients:
485 calories
62 g carbohydrates
21 g protein
17g fat
5g dietary fiber

11. 11
Recovery Shake
Apple GingerSpinach Berry (Thismakes 2 servings)
 1 cup 100% apple juice
 1 tbspchoppedginger
 2 cupsspinach
 ½ cup freshor frozenblueberries
 1 scoopof protein(or1 servingof yourprotein)
Blenduntil smooth
Nutrients:
323 calories
48 g carbohydrates
21 g protein
3g fat
7g dietary fiber