Preheat oven to 400 degrees F with a rack in the center. Line a muffin tin with cupcake paper, or spray with nonstick cooking spray.
In a large bowl, combine the flours, sugar, salt, 1 teaspoon cinnamon, baking soda and baking powder. In another bowl, combine mashed banana, hemp milk, eggs, vanilla and oil. Stir until well blended. Gently stir the berries into the dry ingredients. Pour the wet ingredients into the dry, and mix carefully until just combined.
Fill the muffin tins with the batter (don't overfill). In a small bowl, combine 1 tablespoon cinnamon with 1 tablespoon sugar. Sprinkle cinnamon sugar mixture on top of the muffins. Bake for 30 to 40 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.
*Hemp milk is made by pulverizing hemp seeds, blending them with water, and straining out the solid residue. The resulting "milk" provides both omega-6 and omega-3 essential fatty acids, but the omega-3 in hemp is alpha-linolenic acid, not the more desirable forms (EPA and DHA) found in fish oil. However, it's still a desirable vegetarian option for increasing omega-3 consumption.
30-Second Post-Workout Snack
- 1/2 cup unsalted almonds
- 1/2 cup walnut pieces
- 1/2 cup dried pineapple, chopped
- 1/2 cup dried blueberries
- 1 cup dried cranberries
- 1 cup all-natural salted pretzels
- 1 cup all-natural yogurt-covered pretzels, optional
Combine all ingredients in a bowl, and portion into 1-ounce servings (roughly a handful) into resealable bags.
Stage two of the USOC recovery nutrition recommendation includes eating a meal within 2 to 3 hours after training that contains similar carb, protein and fat recommendations as the snack in stage one—you'd just eat your ideal meal-sized portions.
More: 3 Post-Workout Meals That Lower Inflammation
Perfect your nutrition to boost your performance. Sign up for a race near you.