Kate's peanut butter and banana protein smoothie
Ingredients
One half of a frozen banana broken into chunks,
One large tablespoon of good quality peanut butter (crunchy or smooth)
A squirt of maple syrup.
Enough almond milk to cover ingredients (to the max line).
One half of a frozen banana broken into chunks,
One large tablespoon of good quality peanut butter (crunchy or smooth)
A squirt of maple syrup.
Enough almond milk to cover ingredients (to the max line).
InstructionsWhizz til smooth. Add more almond milk if you like it thinner
Marbled banana bread
Ingredients
125g butter, softened
150g light soft brown sugar
2 large free range eggs
300g peeled very ripe banana
1tsp vanilla extract
200g plain flour
2tbsp baking powder
½ tsp bicarbonate of soda
Pinch of salt
2tsp cinnamon
2tbsp cocoa powder
125g butter, softened
150g light soft brown sugar
2 large free range eggs
300g peeled very ripe banana
1tsp vanilla extract
200g plain flour
2tbsp baking powder
½ tsp bicarbonate of soda
Pinch of salt
2tsp cinnamon
2tbsp cocoa powder
InstructionsPre-heat oven to 170°C/325°F/Fan 150°C/Gas Mark 3. Grease and line a 900g loaf tin with baking parchment.
Place the butter and sugar in a large bowl and using an electric hand mixer whisk together until light and fluffy. Add the eggs one at a time whisking well after each addition then stir though the banana and vanilla extract.
In a separate bowl sift the flour, baking powder, bicarb, salt and cinnamon. Fold gently into the wet mixture until completely combined. Transfer half the mixture to another bowls and stir through the cocoa powder.
Spoon both mixtures alternating as you go into the prepared cake tin. Drag a knife through the mixture a few times to marble the cake. Bake for 1hr-1hr 15 mins until a skewer comes out clean. Leave to cool in the tin on a wire rack.
Place the butter and sugar in a large bowl and using an electric hand mixer whisk together until light and fluffy. Add the eggs one at a time whisking well after each addition then stir though the banana and vanilla extract.
In a separate bowl sift the flour, baking powder, bicarb, salt and cinnamon. Fold gently into the wet mixture until completely combined. Transfer half the mixture to another bowls and stir through the cocoa powder.
Spoon both mixtures alternating as you go into the prepared cake tin. Drag a knife through the mixture a few times to marble the cake. Bake for 1hr-1hr 15 mins until a skewer comes out clean. Leave to cool in the tin on a wire rack.
The Well Runner Page
Emersons Green Running Grub
Thank you to Kate Wright and Nicola Tanner who have both sent in recipes for this month's edition and there is a common theme of banana top tips: for Kate's recipe she recommends freezing bananas for whenever you want to use them in the smoothie and (if you forget to freeze them) then you can use them for Nicola's recipe even when they have turned black as apparently they make for the tastiest and moistest banana bread!
Kate writes about her banana and peanut butter protein smoothie: "You can add more or less of the ingredients for personal taste. Its delicious - a bit like ice cream and keeps me going throughout the day. Fairly high fat content but I am more interested in the protein you gain"
"Marbled chocolate banana bread is one of my top recipes for a pre or post-run snack." says Nicola "You can claim it's good pre-run fuel because of the banana in it, but it's a chocolate cakey treat! There are lots of different recipes around online but I used this as a base and usually add some more chocolate chips for good measure."
Kit Adviser - Hydration
Thank you to everyone who submitted tips, advice and experience of what to do and what not to do for staying hydrated whilst on the run.
I try to avoid carrying water on runs as much as possible, so on long runs I'll often try to detour past Millennium Square as there's a water fountain. Easy to stop for a minute and take a drink, no lugging water around required! The fountain has a bottle refill point so if you drink more, you could take a smaller bottle and top it up there. (Nicola Tanner)
For hydration, shorter runs, I have a belt with two small bottles. For longer, I sometimes go for a drinks bladder of soft drinks bottles. One thing I would suggest for bladder user, a magnetic nozzle. Keeps the bite valve still and not flapping around whilst you run (see link). If you go for the soft bottle approach, get the extended “straw” so its easier to drink without having to pull the bottle out. (soft-flask link).If using a bladder, make sure when you fill it up, remove any air left in the bladder otherwise it will slosh around a lot. Removing the air limits the sloshing as the bladder starts to collapse the more you drink. If you add tablets to your bladder e.g. berry flavour electrolyte, make sure you wash the bladder out as soon as you can otherwise the bladder might stain/start growing stuff….. (Daniel Smith)
One of my first race experiences was the Bristol Half Marathon and it taught me an important lesson about hydration. My mate and I had trained together and wanted to run the race together. Early in the race he felt the need to pee but didn't want to stop and lose time. Consequently he decided to ease his problem by not drinking any fluids during the race. Regrettably his race ended when he collapsed literally a few yards from the finish line on Baldwin Street and he spent the night in the BRI.
Remember that what you drink which is surplus to what your body needs makes its way to your bladder in about 60 minutes. So don't down a pint at 9 if your race starts at 10. Ensure you hit the start line well hydrated by having a big drink of water about 90 minutes before the race, giving yourself time to visit the loo before you start.
If you want to start a run feeling particularly well hydrated, drink a pint just before you start. Your body will use the water to regulate your temperature; in other words you'll sweat it out before your body gets a chance to think about sending any to your bladder. Depending on the length of your run, the temperature and your physical condition this can save you the need to carry a bottle because you're effectively already carrying one inside you.
And as someone who has suffered from heat stroke through running and not taking on enough water I can tell you it's frightening to feel faint with an uncontrollable thirst. If you're going on a long run in warm weather either bring a bottle / water back pack, run loops where you can safely have a drink (though again from experience, if you plant a drink in a public place to loop by later, don't expect it to definitely stay there!), or stick a £2 coin in your shorts and plan a route where you can get to a shop. (Miles Hendy)
Remember that what you drink which is surplus to what your body needs makes its way to your bladder in about 60 minutes. So don't down a pint at 9 if your race starts at 10. Ensure you hit the start line well hydrated by having a big drink of water about 90 minutes before the race, giving yourself time to visit the loo before you start.
If you want to start a run feeling particularly well hydrated, drink a pint just before you start. Your body will use the water to regulate your temperature; in other words you'll sweat it out before your body gets a chance to think about sending any to your bladder. Depending on the length of your run, the temperature and your physical condition this can save you the need to carry a bottle because you're effectively already carrying one inside you.
And as someone who has suffered from heat stroke through running and not taking on enough water I can tell you it's frightening to feel faint with an uncontrollable thirst. If you're going on a long run in warm weather either bring a bottle / water back pack, run loops where you can safely have a drink (though again from experience, if you plant a drink in a public place to loop by later, don't expect it to definitely stay there!), or stick a £2 coin in your shorts and plan a route where you can get to a shop. (Miles Hendy)
Kate's peanut butter and banana protein smoothie
Ingredients
One half of a frozen banana broken into chunks,
One large tablespoon of good quality peanut butter (crunchy or smooth)
A squirt of maple syrup.
Enough almond milk to cover ingredients (to the max line).
One half of a frozen banana broken into chunks,
One large tablespoon of good quality peanut butter (crunchy or smooth)
A squirt of maple syrup.
Enough almond milk to cover ingredients (to the max line).
InstructionsWhizz til smooth. Add more almond milk if you like it thinner
Marbled banana bread
Ingredients
125g butter, softened
150g light soft brown sugar
2 large free range eggs
300g peeled very ripe banana
1tsp vanilla extract
200g plain flour
2tbsp baking powder
½ tsp bicarbonate of soda
Pinch of salt
2tsp cinnamon
2tbsp cocoa powder
125g butter, softened
150g light soft brown sugar
2 large free range eggs
300g peeled very ripe banana
1tsp vanilla extract
200g plain flour
2tbsp baking powder
½ tsp bicarbonate of soda
Pinch of salt
2tsp cinnamon
2tbsp cocoa powder
InstructionsPre-heat oven to 170°C/325°F/Fan 150°C/Gas Mark 3. Grease and line a 900g loaf tin with baking parchment.
Place the butter and sugar in a large bowl and using an electric hand mixer whisk together until light and fluffy. Add the eggs one at a time whisking well after each addition then stir though the banana and vanilla extract.
In a separate bowl sift the flour, baking powder, bicarb, salt and cinnamon. Fold gently into the wet mixture until completely combined. Transfer half the mixture to another bowls and stir through the cocoa powder.
Spoon both mixtures alternating as you go into the prepared cake tin. Drag a knife through the mixture a few times to marble the cake. Bake for 1hr-1hr 15 mins until a skewer comes out clean. Leave to cool in the tin on a wire rack.
Place the butter and sugar in a large bowl and using an electric hand mixer whisk together until light and fluffy. Add the eggs one at a time whisking well after each addition then stir though the banana and vanilla extract.
In a separate bowl sift the flour, baking powder, bicarb, salt and cinnamon. Fold gently into the wet mixture until completely combined. Transfer half the mixture to another bowls and stir through the cocoa powder.
Spoon both mixtures alternating as you go into the prepared cake tin. Drag a knife through the mixture a few times to marble the cake. Bake for 1hr-1hr 15 mins until a skewer comes out clean. Leave to cool in the tin on a wire rack.
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