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SPORT NUTRITION fuel RECIPES FOR HOMEMADE SPORT NUTRITION PRODUCTS OATMEAL PANCAKES Ingredients: • 1/2 cup uncooked oatmeal (quick or old fashioned) • 1/2 cup plain yogurt, buttermilk or milk mixed with 1/2 tsp vinegar • 1/2 -3/4 cup milk • 1 egg • 1 Tbsp canola oil • 2 Tbsp packed brown sugar • 1 tsp baking powder • 1 cup flour - half whole wheat and half white • Dash of cinnamon & 1/2 tsp salt (optional) Directions: 1. Combine oats, yogurt, and milk in medium bowl. Set aside for 15-20 minutes to let the oatmeal soften. 2. After oatmeal is done soaking, beat in the egg and oil, and mix will. Add the sugar, salt, cinnamon, baking powder, and flour. Stir until just moistened. For best results, let batter stand for 5 minutes before cooking. 3. Pour 1/4 cup batter into oiled pan over medium heat 4. Flip pancake when the top is covered with bubbles and the sides look cooked. 5. Serve with honey, yogurt, fresh fruit, syrup, applesauce, peanut butter, or other toppings of your choice. 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: • 1/4 cup sugar • 1/4 tsp salt • 1/4 cup hot water • 1/4 cup orange juice (not concentrate) • 2 Tbsp lemon juice • 3 1/2 cups cold water Instructions: 1. Dissolve the sugar and salt in the hot water in a pitcher. 2. Mix in the juice and cold water and chill. 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.

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Page 1: OATMEAL PANCAKES Ingredients€¦ · OATMEAL PANCAKES Ingredients: • 1/2 cup uncooked oatmeal (quick or old fashioned) • 1/2 cup plain yogurt, buttermilk or milk mixed with 1/2

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.

Page 2: OATMEAL PANCAKES Ingredients€¦ · OATMEAL PANCAKES Ingredients: • 1/2 cup uncooked oatmeal (quick or old fashioned) • 1/2 cup plain yogurt, buttermilk or milk mixed with 1/2

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


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