SPORT NUTRIT ION fuel
RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS
OATMEAL PANCAKES
Ingredients:
• 1/2cupuncookedoatmeal(quickoroldfashioned)
• 1/2cupplainyogurt,buttermilkormilkmixedwith1/2tspvinegar
• 1/2-3/4cupmilk
• 1egg
• 1Tbspcanolaoil
• 2Tbsppackedbrownsugar
• 1tspbakingpowder
• 1cupflour-halfwholewheatandhalfwhite
• Dashofcinnamon&1/2tspsalt(optional)
Directions:
1.Combineoats,yogurt,andmilkinmediumbowl.Setasidefor15-20minutestolettheoatmealsoften.
2.Afteroatmealisdonesoaking,beatintheeggandoil,andmixwill.Addthesugar,salt,cinnamon,bakingpowder,andflour.Stiruntiljustmoistened.Forbestresults,letbatterstandfor5minutesbeforecooking.
3.Pour1/4cupbatterintooiledpanovermediumheat
4.Flippancakewhenthetopiscoveredwithbubblesandthesideslookcooked.
5.Servewithhoney,yogurt,freshfruit,syrup,applesauce,peanutbutter,orothertoppingsofyourchoice.
Makes 6 6-inch pancakes
These pancakes are a good source of carbohydrates and can be part of a healthy pre-game meal.
HOMEMADE SPORTS DRINK
Ingredients:
• 1/4cupsugar
• 1/4tspsalt
• 1/4cuphotwater
• 1/4cuporangejuice(notconcentrate)
• 2Tbsplemonjuice
• 31/2cupscoldwater
Instructions:
1.Dissolvethesugarandsaltinthehotwaterinapitcher.
2.Mixinthejuiceandcoldwaterandchill.
Create your own by using your favorite fruit juice. Remember to test your homemade sports drink during practice to make sure it doesn’t upset your stomach.
SPORT NUTRIT ION fuel
RECOVERY SMOOTHIE
Ingredients:
• 1frozenbanana
• 1/2cupchocolatemilk
• 1/2cupvanillayogurt
• 1Tbsppeanutbutter
• 3-4icecubes
Directions:
1.Placeallingredientsinablenderandblenduntilsmooth.Ifnecessary,addmoremilktothinthemixtureormoreicecubestothickenit.
* Peel and slice banana prior to freezing
This is a great post exercise smoothie because it provides carbohydrates and protein to help the muscles recover.
NO-BAKE ENERGY BITESTotal time: 30 minutes
Ingredients:
• 1cupoats
• 1/2cuppeanutbutter
• 1/3cuphoney
• 1cupcoconutflakes
• 1/2cupgroundflaxseed
• 1/2cupminichocolatechips
• 1tspvanilla
Directions:
1.Mixallingredientsinlargebowluntilcompletelyincorporated.
2.Placebowlinrefrigeratorfor20minutes
3.Oncechilled,rollintoballsandenjoy!
Get creative with this recipe. Substitute any nut butter for the peanut butter. Add chopped raisins, dried cranberries, or other dried fruits. Toss in a handful of your favorite chopped nut. Add a dash of cinnamon for some extra flavor. Experiment with what you like!
RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS
