Whether you are rowing in the Head of the Charles or running a marathon, this banana bread is a yummy, healthy sports food that will fuel you for a high energy effort. Add peanut butter and you’ll have a delicious sandwich that’ll keep you energized for a long time.
The key to success is using well-ripened bananas that are covered with brown speckles. By popular demand, I’ve included this recipe in all 6 editions of my Sports Nutrition Guidebook. Once you make it, you’ll understand why it’s a family favorite.
3 large well-ripened bananas
2 tablespoons oil, preferably canola
1/3 cup (80 ml) milk
1/3 to 1/2 cup (65 to 100 g) sugar
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 cups (210 g) flour, preferably half whole wheat and half white
Optional: 1/2 cup chopped nuts
- Preheat the oven to 350 °F (180 °C).
- Mash bananas with a fork.
- Add egg, oil, milk, sugar, and salt. Beat well.
- In a small bowl, blend the baking soda, baking powder, flour (and nuts), then gently stir it into the banana mixture. Stir for 20 seconds or until moistened.
- Pour into a 4 x 8-inch (10 x 20 cm) loaf pan that has been lightly oiled or lined with waxed or parchment paper.
- Bake for 45 minutes or until a toothpick inserted near the middle comes out clean. Let cool for 5 minutes before removing from pan.
- Enjoy for breakfast (with some poached eggs), lunch (with nut butter), snack (with some tea), or during exercise as easy to digest fuel while biking, hiking, and adventuring outdoors.
Yield: 12 slices
Nutrition information: 1,600 total calories; 135 calories per slice
24 g carbohydrate; 3 g protein; 3 g fat
Source: This is one of many yummy, healthy sports foods in my best selling Nancy Clark’s Sports Nutrition Guidebook (new 6th edition, 2019).
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