Phoot by sajia.hall/flickr.com

Between work, family, sleep and high volume training weeks it can be very difficult to find enough time to cook or prepare freshly made meals and snacks each day. As a result, food is often put on the back burner, as we search for quicker and easy options that are as efficient as possible. But with big performance goals, weight or body composition can be a significant limiter; improving diet can be just as important as developing fitness.

When it comes to healthy eating, whether for weight loss, racing, or overall wellness, there is no magic formula or pill that we can take. A whole foods approach is the most optimal. However, that doesn’t mean that you cannot make things easier on yourself by preparing pre-made meals and snacks. You will need to do some cooking though! This month, fresh from the Core Diet kitchen, we’re featuring four recipes that can be made in advance and frozen if needed—check out the Breakfast Wraps, and stay tuned for two more.

So with 2012 upon us, and the demands of another time-strapped triathlon season approaching, don’t let your diet be the weak link. Use these healthy options to fuel each day, and give you the piece of mind to know that you are not cutting any nutritional corners.

Pre-Workout Pumpkin Bread

Not sure what to eat before a workout? A slice of this power packed bread is the approximate equivalent of a performance bar.  Make a couple of loafs and freeze individual slices.

Makes 10 servings

Ingredients

1 1/3 cup of whole wheat flour

½ cup quick-cooking rolled oats

1 cup of honey

1 tsp baking soda

3 scoops of vanilla whey protein powder

1 tsp cinnamon

½ tsp nutmeg

½ cup unsweetened applesauce

2 whole eggs

1 cup canned pumpkin (not pumpkin pie mix)

Preparation

Pre-heat oven to 325° F.  Mash all wet ingredients (applesauce, honey, eggs, pumpkin) into a large bowl. In a separate bowl, mix together all dry ingredients and gradually stir into the wet mixture, in large bowl.  Pour pumpkin bread batter into greased loaf pan and bake at 325° for about 45 minutes, or until a toothpick, inserted into the center, comes out clean. Let cool for 10 minutes in the pan, and then for another 10 minutes on a wire rack. Cut loaf into 10 evenly sized slices.

Nutritional Information (1 slice): 10g protein, 40g carbohydrates, 2g fat

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Jaime Windrow, RD is a Registered Dietitian and the Nutrition Programs Director at The CoreDiet, and Triathlon Coach for QT2 Systems under the direction of coach Jesse Kropelnicki. Jaime’s experience in sports nutrition and triathlon started long before receiving her formal education and credentials as a Registered Dietitian and coach. For 12 years she danced professionally with the Radio City Rockettes in New York, and continues to race as an elite amateur, with a number of age-group wins and podium finishes in the past 10+ years, as well as a finish in Kona at the Ironman World Championships.