- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 108.6
- Total Fat: 3.2 g
- Cholesterol: 35.6 mg
- Sodium: 88.8 mg
- Total Carbs: 17.0 g
- Dietary Fiber: 2.0 g
- Protein: 4.8 g
Race Fuel Banana Nut PancakesSubmitted by: YIYEHTOV
IntroductionThese pancakes are easy, filling, and yummy (a lot like banana bread) but not heavy. They contain complex carbs and good fats as event fuel, and protein and potassium to help your muscles recover afterwards. They can easily be prepared ahead of time and eaten in the car on your way to the race. :) These pancakes are easy, filling, and yummy (a lot like banana bread) but not heavy. They contain complex carbs and good fats as event fuel, and protein and potassium to help your muscles recover afterwards. They can easily be prepared ahead of time and eaten in the car on your way to the race. :)
2 egg whites
1/4 cup skim milk (substitute soy milk, water, or yogurt if you're sensitive to small amounts of milk before running)
1 Tbsp maple syrup (raise to 2 Tbsp if you want your pancakes really sweet)
2 small ripe bananas, sliced
1/4 cup plain, dry instant oats (or rolled oats)
1/4 whole wheat flour
2 Tbsp pecans or walnuts, chopped
1/4 tsp baking powder
A dash of cinnamon and/or nutmeg (optional)
At this point, let the mixture sit at least 10 minutes or overnight. (You can mix this together the night before a race and cook it up in the morning in very little time. Alternatively, cook them the night before and eat them cold the next day-- that's yummy too.)
Heat up a griddle over medium-high heat, then spray with cooking spray. Drop a scant 1/4 cup of batter on griddle for each pancake. You won't see bubbles rise through this thick batter, so instead simply flip when the edges of each cake start to cook.
Eat hot or cold. Each pancake is sweet enough (to me) to eat without any added syrup, so you can hold them in your hands as you run around getting ready to leave the morning before race day.
I usually eat more than one serving. I'd suggest that you eat however many servings as you have hours before the starting gun. I.e., if you have three hours before you'll start to race, eat three pancakes. If you'll race very soon, eat just one. Bring the extras along in a baggie as a post-race potassium boost.
I hope this pre-run fuel helps you achieve a PR!
Makes 6 pancakes
Number of Servings: 6
Recipe submitted by SparkPeople user YIYEHTOV.