Spaghetti Squash

A grain-free fuel up – includes recipe

Spaghetti Squash - A grain-free fuel up – includes recipe
Today, instead of giving you the dirt on OCR training, I want to talk about something that comes from the dirt. Being a top athlete isn’t just about what you do on the trails and in the gym, it’s also about what you do in the kitchen. In order to really reach your peak, you must feel at your peak. Our nutrition is often one of the largest obstacles in life and is often overlooked.

Spaghetti Squash - A grain-free fuel up – includes recipeMany think, “If I train hard, then I can eat whatever I want!” Listen, none of us are perfect, but making the right choices the majority of the time will lead to greater success in racing. On that note, many people are exploring gluten free and grain free as a way of life, as they feel better and train better without it. Cutting down or completely cutting out the gluten can feel challenging when it comes to those favorite family dishes, but it doesn’t have to be. If you grew up on pasta, pasta and more pasta like me, it’s hard to kick the habit of a nice marinara over some fettuccini. If you too are a pasta lover trying to cut back on grains, then it’s time to get to know your new best friend…SPAGETTI SQUASH!

Spaghetti Squash - A grain-free fuel up – includes recipeSpaghetti squash is an amazingly tasty alternative to pasta. It’s not only a vegetable, but it’s also low in carbs for those watching their intake. A ½ cup of cooked spaghetti squash gives you 4 grams of carbohydrates, 1 gram of fiber and only 21 calories. It also packs a nutritional punch, as it’s a good source of vitamin C, vitamin B6 and manganese. Also, it’s a fair source of niacin, pantothenic acid and potassium. Top it with your favorite marinara sauce, and you won’t even miss the pasta.


This is a simple way to make spaghetti squash, and one of my favorite recipes to help us jump into the fall!

Prepare: Cut in half, scoop out seeds. Preheat oven to 375 F.

Bake: Place on cookie sheet rind side up and bake for 30 to 40 minutes.

Dish Out: Separate strands by running a fork through in the “from stem to stern” direction.

Top: Top it with your favorite marinara (check the label for no added sugars or make your own), or drop a bit of olive oil on top with some fresh basil,

Enjoy the fall’s seasonal vegetables and spaghetti squash the next time you are craving pasta. It will have you feeling full and, more importantly, feeling great for your next training session! That’s the dirt for this week! Next week, we look further into the world of obstacle course racing and how you make sure you are prepared for you next race.

Margaret Schlachter

Margaret Schlachter, the first professional female obstacle course racer, is a top ranked athlete in the Reebok Spartan Race series. She is also an endurance athlete specializing in ultra trail running races, a Spartan SGX Coach, and a CrossFit Level 1 Trainer. She founded, a leading source for all things obstacle course racing and endurance sports. For more information on Margaret, her upcoming book and online coaching services.

Margaret's book "Obstacle Race Training: How to Beat any Course, Compete Like a Champion and Change Your Life" is available for PRE-SALE! Click HERE to reserve your copy.

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