Wellness Friday with MAKwellness

Good Luck Runners! Endurance Banana Bread Recipe.

By Maria Kasdagly IN MAKwellness

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Grandma’s Marathon Weekend starts today!  It is an annual road race held each June in Duluth, Minnesota, in the United States. The course runs point-to-point from the town of Two Harbors on Scenic Route 61 and continues along Lake Superior into the city of Duluth.  Grandma’s Marathon weekend features the 16th largest Full Marathon, the GarryRunning Quote Bjorklund Half Marathon, and the William A. Irvin 5K.

In honor of all those running the Grandma’s Marathon this weekend in Duluth, MN, I whipped up a healthy batch of Banana Bread that has a great combination of carbohydrates and protein sure to keep your feet movin’.  Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat.

 
Importance of Carbohydrates:

The body’s preferred fuel for running (or any endurance sport) is muscle glycogen.  Glycogen is excess carbohydrates that our body stores in tissues like muscle.  When muscle glycogen catabolism exceeds its replacement, glycogen stores become depleted.  This can lead to fatigue and the inability to maintain the endurance event.  To keep energy high and maintain an adequate endurance level, runners must have a diet that is carbohydrate rich.   Carbohydrates should provide 60-70% of total daily calories.

Importance of Protein:

In order to maintain regular physical performance protein is needed for muscle growth and repair.  During any type of training our body will breakdown muscle, so that is why it is crucial to have protein in the diet to help rebuild and repair our tissues.  However, when muscle glycogen stores become depleted due to inadequate calories from carbohydrate intake, protein can be used for energy instead of muscle repair.  Using protein as energy is very expensive and inefficient to the body, so that is why appropriate amount of carbohydrate intake is crucial for an endurance athlete.  Protein should contribute 12-15% of total calories/day (or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day).

Endurance Banana Bread

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Serves 10 slices

Ingredients:

Bread:

  • 2 scoops vanilla protein powder (I used Trader Joe’s Whey Protein Powder)
  • 1 scoop of Mila® Chia Seeds (see below for more information on Mila®)
  • ½ cup whole wheat flour
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon (My favorite brand is Savory from Fort Collins!!!  My old stomping ground)
  • 2 ripe bananas, mashed
  • 2 egg whites
  • 2 tbsp vanilla greek yogurt (I like Chiobani or Fage)
  • ⅓ cup oats
  • Optional: ⅓ cup chocolate chips (I didn’t use them in this recipe, but if you wanted a little something special add them in!)

For Topping (optional)

  • ⅓ cup oats
  • 2 tablespoon brown sugar
  • 1 teaspoon of honey
  • 1/4 teaspoon of cinnamon

 

Directions:

  1. Preheat oven to 350.photo (6)
  2. Mix dry bread ingredients in a medium size bowl.
  3. Add bananas, egg whites, and Greek yogurt, and mix well.  I always feel bad wasting the yoke of an egg, so I got creative…
  4. Spray a bread pan with nonstick spray, then pour mixed ingredients into the pan.
  5. In a small bowl, mix topping ingredients with clean hands. Sprinkle topping over the bread mix.
  6. Put in the oven for 30-40 minutes, or until a toothpick comes out mostly clean.  Note: time varies each time for myself…typically it is around 39-42 minutes.

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Mila® by Lifemax ®

My friend Sarah introduced me to Mila® by Lifemax®.  Mila® is an exclusive proprietary blend of the world’s finest variants of the most potent grains of chia.  It is naturally gluten-free, trans-fat free, sugar-free, non-GMO and is a superior plant-based source of protein and fiber.  It is a whole, raw food that contains the highest and safest plant-based combination of antioxidants, protein, fiber, phytonutrients, and omega-3s.  It is odorless and will conform to the flavor of any meal.  It is by far my favorite brand of chia and I completely feel revitalized and sustained for longer periods of time than my grocery store bought brands.  Please visit TheBlissfulSeed.com for more information.


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