Breakfast recipe for after your early morning summer workouts

Summer is getting pretty hot here in Colorado! As a result, more coaches and athletes have been getting up early and riding before work. Starting the day with a workout is great, but it can also lead to mid-morning hunger pangs!

G3_35-50_JouleGPS_600x600SPECIAL OFFER: Free PowerTap Carbon Wheelset when you sign up for CTS Coaching!




Here’s a scenario a lot of you might be familiar with: you get up early and train for 60-90 minutes, but once your workout is over there isn’t much time to shower, eat, and get to work on time. So instead of the substantial breakfast you might have eaten on a morning that didn’t include a workout, or instead of the substantial recovery-oriented meal you might normally eat after a training session, you grab what amounts to a snack a head off to work.

And at about 9:30 or 10:00am, you’re ready to eat your desk.

I have a solution for you. Have a bottle of Osmo Acute Recovery (90 calories, 6 grams of carbohydrate, 15 grams of protein, 0 fat) in the fridge waiting for you when you get back from your workout, and down that while you’re taking a shower. Once you get dressed, prepare the Apricot-Toasted Almond Yogurt recipe below, which was originally published in “Chris Carmichael’s Fitness Cookbook”. It has about 194 calories per serving, 25 grams of carbohydrate, 10 grams of protein, and 6 grams of fat. Best of all, the instructions for preparing it are simple: put everything in a blender, sprinkle toasted almonds on top. Between these two items you’ll consume nearly 300 calories, including 31 grams of carbohydrate, 25 grams of protein and 6 grams of fat. This combination is richer in protein than a lot of the recipes we recommend, but remember that you typically have at least 24 hours before your next significant workout. That’s plenty of time to replenish your muscle glycogen stores, starting with the carbohydrate in this breakfast. The protein and fat will also help you feel full and satisfied longer so you’re not famished before lunch.

Apricot – Toasted Almond Yogurt
This recipe is a great breakfast option because it’s quick to make and not too heavy on calories, but it has plenty of protein and a bit of fat to keep you satisfied through the morning. If you don’t eat dairy, you can try substituting a non-dairy soy or cultured almond milk alternative to dairy yogurt. You can also toast the almonds ahead of time, which cuts down on the prep time in the morning if you’re in a rush to get out  the door. If you don’t have ground almonds at home, you can make it by putting almonds in a food processor or coffee grinder and pulsing them carefully. You want a flour-like texture or a bit grainier than that. If you go too far, you’ll end up with almond butter!

Serves 4


  • 2 cups plain non-fat yogurt
  • 4 T fresh ground almonds
  • 4 T fruit-only apricot jam
  • 1/8 tsp (pinch) ground cinnamon
  • 1/8 tsp (pinch) salt
  • ¼ cup  sliced almonds


  1. For the toasted almonds:
    1. Place a 10-12” non-stick pan over low-medium to medium heat
    2. Add the sliced almonds and stir until starting to have shades of golden brown.
  2. For the Yogurt
    1. In a blender or food processor add all ingredients except for the toasted almonds.
    2. Pulse the blender until smooth and all ingredients are mixed in.
    3. Serve in bowls with the toasted almonds sprinkled on top.

Nutritional Information (Per serving. Remember, the recipe is 4 servings.)
Calories (kcal): 194
Carbohydrate: 25 grams
Protein: 10 grams
Fat: 6 grams


Normally, this is where we put links we think you might be interested in, but today we’re using this space to recognize some CTS Athletes. The best part is, this is just a small sampling of what CTS Athletes have accomplished in recent weeks!

  • Katerina Nash – Won the US Cup Finale in Colorado Springs last weekend, and won the US Cup Series Overall!
  • Georgia Gould – Won the Short Track race at the US Cup Finale last weekend, and placed second in XC!
  • In the Pro Women’s US Cup XC race in Colorado Springs, 5 CTS Athletes finished in the top 20: Katerina Nash (1st), Georgia Gould (2nd), Adriana Rojas (9th), Larissa Connors (15th), and Megan Carrington (17th)!
  • Russell Finsterwald – Won the Short Track race at the US Cup Finale last weekend!
  • Missy Gosney – Won the Bighorn 100 Mile Trail Run in Wyoming!
  • Tracy Thelen – Won the Women’s 24 Hour MTB Solo National Championship!
  • Kyle Warner – Is leading the North American Enduro Tour points series!
  • Dylan Bowman – Finished on the podium (3rd) at the Western States Endurance Run, the oldest and most prestigious 100-mile footrace in the world!
  • Kaci Lickteig – Finished 6th in her first attempt at the Western States Endurance Run!
  • Bob Shannon – Finished the Western States Endurance Run in under 24 hours, a major achievement he worked exceedingly hard for!

Leave a Reply

Your email address will not be published. Required fields are marked *