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Recipe: Banana muffins

This recipe is great for a pre-exercise snack and will provide you with the fuel to complete your workout.

You should aim to eat between 1-4 grams of carbohydrates per kilogram in bodyweight for pre-workout and one gram per kilogram of bodyweight for post-workout.

For protein, you should aim to eat between 0.25-0.3 grams per kilogram in bodyweight before exercising and for optimal protein synthesis after exercise, try to consume 20g. More than 40g will not provide and additional benefits.

Lecturer in Sports Nutrition at Manchester Metropolitan University, Ozcan Esen, and Sport and Exercise Nutrition BSc(Hons) students have helped put together some recipes that you can try making at home!

If you do try any of these recipes, post your image on social media with the hashtag #WPNutrition.

See below for our banana muffins recipe.

Banana muffins ingredients to make ten servings

  • 50g butter
  • 75g brown sugar
  • 1 egg
  • 225g wholemeal flour
  • 2 mashed bananas
  • Pinch of salt
  • 1 tablespoon of baking powder
  • 1 tablespoon of vanilla essence
  • 5 tablespoons of milk

Method

  1. Combine all ingredients in a large bowl.
  2. Spoon into 10 non-stick bun tins.
  3. Bake at approximately 190C for approximately 20 minutes.

Nutritional information

  • Calories (kcal): 164
  • Carbs (g): 27
  • Protein (g): 4
  • Fat(g): 5

Check out more recipes here.

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