Most of us know the importance of eating a balanced meal within four hours of finishing a workout. This recipe is an excellent choice for after your weekend long run/ride, or a quick breakfast or lunch you can throw together at work after your morning workout.
The meal should include each of your macronutrients: carbohydrates, protein, and healthy fats. The sweet potato and banana are nutrient-dense sources of carbohydrates, which will refuel your muscle’s glycogen stores burned during exercise. The walnuts are an important component to recovery as they are high in magnesium, which is important for muscle and immune function, and an excellent source of omega-3 fatty acids, which are important for reducing exercise-induced inflammation. This recipe does not fully meet the protein needs of a meal consumed by an endurance athlete. Pair this recipe with a serving of protein, such as yogurt or an egg.
3 Methods for cooking a sweet potato:
- The InstantPot. Place sweet potato in the InstantPot. Add 1 cup of water to the pot. Pressure cook for 16 minutes.
- The Oven. Preheat oven to 400F. Pierce sweet potato with a fork. Rub olive oil on the skin and sprinkle with salt. Wrap in tin foil. Bake for 45 minutes.
- The Microwave. Pierce the sweet potato with a fork. Place on a microwave safe dish and microwave for 4 minutes.
Banana Nut Sweet Potato
Serves 1 hungry athlete
- 1 medium sweet potato
- ½ medium banana, chopped
- 2 tbsp walnuts, chopped
- 1.5 – 2 tbsp peanut butter or almond butter
- ¼ to ½ tsp cinnamon
- Salt, to taste
- Wash and cook your sweet potato.
- Cut open the sweet potato, cutting 1 inch deep into the potato and across the center lengthwise without completely cutting it in half.
- Using a fork, break apart the sweet potato.
- Within the open area of the potato, top with all toppings, banana, walnuts, peanut or almond butter, cinnamon, chia seeds, and salt.
- Calories: 522
- Carbohydrate: 60g
- Protein: 14.6g
- Fat: 26.2 g
- Fiber: 10.7g
- Sodium: 14% DV
- Potassium: 28% DV
- Calcium: 10% DV
- Iron: 20% DV
- Magnesium: 51% DV
- Zinc: 293% DV
- Vitamin A: 248% DV
- Vitamin B12: 120% DV
Need a nutrition consult? Schedule an appointment with our dietitian, Melanie Battaglia (Melanie@wellfitinc.com).