Baking Hannah's Energy Food
Bake at home recipes
Introducing Hannah from Senior Race squad, those who have been lucky enough to be in the same squad, know that she loves to bake.
Hannah has been working hard, creating her very own recipes. They were developed in conjunction with her food nutrition study at school and align to sports science evidence on pre and post exercise nutrition.
These can be seen on the 'Total Nutritional Value' included for each recipe. Her aim was to include 100% natural ingredients that restore energy levels and taste amazing.
See below Hannah's original 'After Swim Refuel' Banana Muffins and her 'Slow Burn Fuel' Energy Bars recipes, an ideal healthy energy boost pre and post training or during competitions.
Newly created recipes to keep you powered for our return to the pool in 2021...
• 'Power Booster' - Peanut Butter Energy Balls
• 'The Perfect Brunch' - Breakfast Egg Muffins
• 'Great-tasting Flatbreads
• 'Low Fat' Cupcakes
"Ever since I was little, not only have I loved to be in the water and swimming but I have also always loved to bake. I often bake for my squad, which has given me the nickname baking Hannah. I work as a junior volunteer for the Club and one day when I was working Steve Greenfield came and spoke to me about my baking. He asked if I could come up with some healthy recipes for swimmers to eat after training sessions and at meets. I agreed and coach Emily Budzynski-Seymour kindly gave me some information to help get me started. After lots of research and experimenting I had some final recipes which I got Spencer and Fleur to taste test."
Hannah - Senior Race Squad
After Swim Refuel
• 260g Plain flour
• 4 teaspoons of Baking powder
• 25g caster sugar
• 2 Egg
• ½ teaspoon of Salt
• 2 Bananas
• 90ml Vegetable oil
• 260ml Milk
Other Optional Extras
• 100g Blueberries or 1 teaspoon cinnamon
• Pre heat your oven to 190c/170c fan/gas 5
• Line your baking tray with muffin cases
• Sift the dry ingredients (salt baking powder and flour) together
• Beat the egg
• Mix the wet ingredients (oil milk and egg) together
• Mash the banana
• Combine the two mixtures and then add in the banana
• Stir together the mixture should be lumpy
• Place In the oven and cook for 15 mins or until golden brown.
TOTAL NUTRITIONAL VALUE
Protein 21.2g, Sugar 56.2g, Carbohydrates 73.2g,
Fats 12.2g, Fibre 6.2g
Slow Burn Fuel
• 3 tablespoon of honey
• 300g of oats
• 100g dried fruit mix
• 50g melted butter
• Can Follow up with a yogurt or glass of milk
• Pre heat your oven to 200C/180C fan/gas 6
• Weigh out the oats and all honey into mixing bowl
• Mix together well until the oats stick tother
• Add the butter and the dried fruit
• Mix all together
• Grease and line a shallow square tin and put it in the oven Cook for 30 minuets
• Leave too cool
• Cut into rectangles with a sharp knife and enjoy
TOTAL NUTRITIONAL VALUE
Sugar 112.02g - not refined sugar these are natural sugars from fruit, Fats 68.16g - mostly from the butter - use plant based if possible, as less saturated fat, Carbs 286.15g, Protein 45.45g, Fibre 32.4g