Make sure your peanut butter has one ingredient. Peanuts. Give the jar a good stir and smell the goodness, then slap it on to wholemeal toast. This is a really great product, and one which would make a great addition to any runner’s kitchen cupboard.
As part of the diet of an athlete, runners are always looking for energy foods and there is nothing quite like natural ingredients.
It’s a decent source of protein and carbs.
Goals for recovery nutrition are as follows:
1. Replenish fuel (glycogen) stores used during the training session or competition;
2. Deliver protein to assist with muscle repair and synthesis; and
3. Restore fluid and electrolytes lost in sweat.
“The general recommendation for carbohydrate intake post exercise is to consume 1.2g/kg BW/hr for the first four hours
(e.g. 85g carbohydrate for a 70kg athlete), and then resume normal carbohydrate intake, based on an individual’s identified carbohydrate needs for that day…. Research has shown that the co-ingestion of protein with a smaller amount of carbohydrate (0.8g/kg/hr) can have similar results. Consuming protein (0.2 – 0.4g/kg/hr) with carbohydrate stimulates endogenous insulin release and results in similar glycogen replenishment rates as the carbohydrate ingestion of 1.2g/kg/hr (1).”
Info from http://www.sportsdietitians.com.au/
Here are a few suggestions for ways to make some tasty treats for runners using peanut butter.
Peanut n Banana Milkshake:
- 1 banana
- 1 desert spoons of MyProtein Peanut Butter
- 125ml milk
Whizz all this in a blender and it will make a lovely think milkshake.
Ultra marathon food stations are often stacked with flapjack. Why not super charge yours with peanut power?
Peanut butter flapjack:
* 150g butter or margarine
* 100g demerara sugar
* 50g golden syrup
* 50g crunchy peanut butter
* 225g porridge oats
1. Pre-heat oven to 190°C/375°F/Fan 170°C/Gas Mark 5. Grease and line a 30 x 20cm rectangular cake tin with grease proof paper.
2. Melt the butter in a saucepan then add the sugar, golden syrup and peanut butter and stir over a low heat until blended together nicely.
3. Remove from the heat and stir in the oats and mix well. Spoon into the tin and pack down well. Bake for 25 mins until lightly golden, checking 5-10 minutes before the end of the cooking time. Cool for 10 mins before marking into bars using a sharp knife. Leave to cool completely before removing from the tin.
4. Store in an airtight container for up to a week.