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Ginger Pecan Banana Bread
Within 2 hours afterThe loaf you bake on Saturday, slice, and freeze, so Sunday's long run ends with two thick slices in the toaster. Banana and flour for carbs, Greek yogurt and hemp for protein, salt because you sweated. Fresh ginger and pecans so it tastes like a bakery, not a bar.
- When
Within 2 hours afterDetails
Two slices give about 60 g of carbs and 12 g of protein. Add milk or a shake to reach the 20-25 g of protein recovery needs. Toast from frozen so it's ready before you've untied your shoes.
- Why it works
- Bananas, flour, and maple give about 60 g of carbs per two slices, which covers the first hour of glycogen refill. A full cup of Greek yogurt in the batter plus hemp hearts lifts protein to 12 g, double a normal banana bread. Half a teaspoon of salt is there for sodium, not just flavour. Ginger and pecans are for taste; the amount of ginger in a slice is not a dose that reduces soreness, so we don't claim it does.
- Wrong time
- Fine at 2-3 hours before an easy run, but 11 g of fat and 5 g of fiber make it a poor choice inside 90 minutes of a workout. Its job is after.
- How much
- 2 slices with a glass of milk within 2 hours of finishing. After runs over 2 hours, 3 slices.
- On the run
- Freezes 2 months. Wrap pairs in parchment then a bag; toast from frozen on medium. Travels well for post-race in the car.
- Replaces
- The café banana bread you buy after the long run, at about $0.60 a slice.
- Fits
- WorkoutLong run
- GI risk
- Low GI risk
Wet
Dry
Mix-ins
Slice the whole loaf once it's cool and freeze the slices in pairs. A pair goes from freezer to toaster in 3 minutes, which is faster than your appetite comes back after a hard run. Pair with a glass of milk or the Chocolate Recovery Milk Mix and you've hit recovery protein without thinking. All-purpose flour for the whole amount is fine and lowers the fiber a little.
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Heat the oven to 175°C (350°F). Grease a loaf pan or line it with parchment.
Mash the bananas well. Stir in the yogurt, egg, maple syrup, vanilla, and ginger until smooth.
In another bowl whisk the flours, oats, hemp hearts, baking soda, salt, and cinnamon.
Fold the dry into the wet until just combined, then fold in the pecans. Don't overmix.
Pour into the pan and bake 50-55 minutes, until a skewer comes out clean. Cool 15 minutes in the pan, then fully on a rack.
Slice into 10, wrap in pairs, and freeze. Toast from frozen.
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