The key to success for this all-time favourite is using well-ripened bananas that are covered with brown speckles. Banana bread is a favourite for pre-marathon carbohydrate loading and for snacking during long-distance bike rides and hikes. Add peanut butter and you’ll have a delicious sandwich that’ll keep you energised for a long time.
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, salt, baking soda, and baking powder. Beat well.
- Gently blend the flour (and nuts) into the banana mixture. Stir for 20 seconds or until moistened.
- Pour into a 4- × 8-inch (10 × 20 cm) loaf pan that has been lightly oiled, treated with cooking spray, 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.
Yield: 12 slices
1,600 total calories; 135 calories per slice; 24 g carbohydrate; 3g protein; 3 g fat
Reprinted by permission from N. Clark, Nancy Clark’s Sports Nutrition Guidebook, 6th ed. (Champaign, IL: Human Kinetics, 2020).