Thinking of Joining USA Triathlon?

Be a part of our 550,000 member community of multisport athletes. Membership benefits include a subscription to the quarterly USA Triathlon magazine, discounts from USA Triathlon partners, inclusion in the national rankings, excess accident insurance at events, and savings at races. To see why you should join or renew today, visit the membership benefits page. Already a member? Login below.

Forgot Password  |  Forgot Member ID  |  Help Renew Membership Become a Member

Feed Zone Portables: Mushroom and Swiss Frittatas

mushroom swiss frittata

Dr. Allen Lim is one of the world’s top sports physiologists. When he left the lab to coach pro cyclists, he found athletes weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical. When the menu changed, no one could argue with the race results. Their groundbreaking “Feed Zone Cookbook” brought the favorite recipes of the pros to everyday athletes.

While preparing the Feed Zone approach for his athletes, Lim discovered an important clue about why so many pro cyclists have been abandoning highly processed nutrition products. Pro athletes have been leaving these products at home because of bloating and digestive distress that often occurs when highly concentrated carb solutions enter the gut. These unnatural concentrations can temporarily dehydrate athletes and cause negative side effects. Real foods, with much higher water content and natural sugar concentrations, digest more easily, more quickly and with less likelihood of dehydration, bloating and GI distress.

In their new cookbook “Feed Zone Portables,” Chef Biju and Dr. Lim debut 75 all-new portable food recipes for triathletes, cyclists and runners. Each real food recipe is simple to make, delicious during exercise and ready to go on your next ride or run.

Though the triathlon season is winding down, most triathletes will maintain their base fitness over the fall and winter with a lot of base miles on the bike. Lim offers up a crucial distinction between how athletes should eat and drink in hot and cold weather:

  • If the weather is hot, get most of your calories from a sports drink to help prevent dehydration.
  • If it’s cold, stay hydrated, but get most of your calories from real foods.

Here is one of the favorite savory autumn snacks from “Feed Zone Portables” you can try this fall and winter.

Mushroom and Swiss Frittatas

Cooking Time: 20 minutes
Serves: 6

2 cups sliced mushrooms
1/2 cup diced onion
1/4 cup coarsely chopped parsley
2 cups cooked rice
4 eggs, lightly beaten
1/2 cup shredded Swiss cheese
1 teaspoon celery salt
1 tablespoon grated parmesan
Dash of salt and pepper

Heat oven to 350 degrees.

In a nonstick sauté pan, heat a small amount of olive oil to coat bottom evenly. Over medium-high heat, sauté the mushrooms, onion and parsley until the mushrooms are tender and onions are translucent. Remove from heat and drain any excess oil.

Combine the remaining ingredients in a medium bowl. Stir in the mushroom and onion mixture. Lightly grease a muffin tin and fill six of the forms three-quarters full. Bake 15 minutes or until centers are firm.

Let cool to the touch before wrapping. Store extras in the refrigerator.

Nutrients per serving: Energy 174 calories, Fat 9 g, Sodium 292 mg, Carbs 15 g, Fiber 1 g, Protein 9 g, Water 65%

Love this portable recipe? Also try Dr. Lim’s Blueberry Coconut Sticky Bites or Rice Cakes.

Reprinted from the new cookbook “Feed Zone Portables” with permission of VeloPress. Find “Feed Zone Portables” in your local bookstore or bike shop and online. Learn more at