Whole-wheat toast spread with natural peanut butter, topped with banana coins, a drizzle of honey and a dusting of cinnamon. Five minutes, zero fuss.
- Energy
- 382 kcal
- Protein
- 13 g
- Carbs
- 63 g
- Fat
- 10 g
Great for: Gym & strength, Runner, Junior (12–18), Batter, Footballer
Why it works
About 60 g of mostly quick carbohydrate fits the 1–4 g/kg pre-exercise guidance for a lighter athlete eating 1–2 hours before training. A thin layer of peanut butter adds flavour and some protein without making the snack too heavy.
When: 1–2 hours before training or a match; or as a quick breakfast.
Ingredients
- 2 slices (60 g) Whole-wheat bread
- 16 g (1 tbsp) Natural peanut butter Panjeri House
- 1 medium (120 g) Ripe banana, sliced
- 10 g (½ tbsp) Pure honey Panjeri House
- a pinch Cinnamon
Method
- Toast the bread.
- Spread peanut butter thinly while warm.
- Top with banana slices, drizzle honey and dust with cinnamon.
Coach’s tips
- Within 60 minutes of play, skip the peanut butter and just have banana-honey toast to keep it light.
- Vegan swap: use jaggery syrup instead of honey.
- Pack the banana whole and assemble at the ground.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.