Nutrition bites – when you have no time for a balanced breakfast

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There are so many things to consider when training for a triathlon especially since you are focusing on three different sports. Balancing the training for each sport of the triathlon is difficult especially if you are new to multisport events. UPMC Sports Medicine dietitian Jeff Lucchino has compiled nutrition tips and some recipes to help you through your training and races.

Early morning Triathlon training means limited time for a balanced breakfast! Don’t panic, you can still fuel your training with these on the go Nutrition bites:
Nutrition Bites:

  • Fruit Smoothie (Add low fat yogurt or whey protein for added protein)
  • Mini Bran Muffin with 1 tablespoon of peanut butter
  • Homemade Trail mix (dried cereal, dried fruit & pretzels) (handful portion)
  • 8 oz Low Fat Chocolate Milk
  • Granola bar + Small banana

Recipe: Homemade Fruit & Greek Yogurt Popsicle


  • 2 cups whole strawberries, green tops removedyogurt pafait
  • 1 cup raspberries
  • 1 cup cubed watermelon
  • 1 Tbsp Organic Honey
  • 2 cups Lowfat Vanilla Greek-Style Yogurt
  • 6 (8-9-ounce) plastic or paper cups
  • 6 craft popsicle sticks or plastic spoons
  • 1 6- or 12-cup muffin tin
  • 1 Sheet of plastic wrap


In a food processor or blender, gently pulse strawberries and raspberries until coarsely chopped. Add watermelon and honey and pulse until the mixture is a thick puree, being careful not to liquefy. Stand cups in a muffin tin and divide half of the Greek yogurt evenly into each one; follow with half of the berry-watermelon mixture; repeat. If desired, use a popsicle stick to swirl the yogurt and fruit puree together or let it stand in layers. Cover with plastic wrap and insert popsicle sticks. Freeze at least 5 hours until firm.

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