Recovery is a key part of our longevity as women athletes, particularly when it comes to  combating muscle soreness, maintaining energy levels, and replenishing essential nutrients. 

Proper nutrition is one of the factors of our training that we can control, and it directly impacts how our body feels and its ability to perform. “One of my favorite ways to think about nutrition is that you need to fuel the fire!” says VIS Expert Kelsey Dickinson, a Team USA biathlon skier. “During my competitive season, I am often racing up to three or four times in a week, and proper fueling allows me to both perform optimally in my races and also recover well enough that I can perform week after week.”

We often overlook adequate nutrition on our off-days. Plan ahead and set yourself up for success with these banana tahini muffins, a tried and true favorite of Dickinson’s. “I usually make a big batch on an easy or off day,” she says. “Since I have made this recipe so many times, I often like to improvise with things I have in the cupboard, like chocolate chips, walnuts, almonds, or other nuts.” 

“We train so much to be the best athletes we can be, but not eating or resting enough can be holding you back from seeing the real results of all that training.”

Kelsey Dickinson, VIS Mentor and Team USA Biathlon Skier

Banana Tahini Muffins Ingredients:

• 1 ½  cups all-purpose flour

• 1 teaspoon baking powder

• 1 teaspoon baking soda

• ½ teaspoon salt

• 1 teaspoon ground cinnamon

• ¼ teaspoon ground nutmeg

• ½ cup oats

• 3 large ripe bananas, mashed

• ½ cup tahini

• ⅔ cup packed brown sugar (or coconut sugar)

• 1 large egg, at room temperature

• 1 teaspoon pure vanilla extract

• 2 tablespoons milk

• Optional: 1 cup of your favorite topping! (ex. chocolate chips, walnuts, almonds, pecans)

Dickinson puts her own twist on this simple recipe from Sally’s Baking Addiction, replacing butter with tahini and oats to create her desired consistency and increasing the amount of protein. “Bananas are rich in potassium and nuts are rich in omega-3’s, so I know that I am getting important nutritional building blocks as well as enough energy for my afternoons,” Dickinson says.

Instructions:

1. Preheat oven to 425℉. Spray a 12-count muffin pan with nonstick spray or use cupcake liners.

2. Whisk the flour, baking powder, baking soda, salt, cinnamon, nutmeg, and oats together in a medium bowl.

3. In another bowl, mash the bananas with a fork (or use a kitchen mixer). Mix in the tahini, brown sugar, egg, vanilla extract, and milk. 

4. Add the dry ingredients into the wet ingredients and mix until combined. Fold in your desired topping. 

5. Spoon the batter into a muffin pan, filling all the way to the top.

6. Bake for 5 minutes at 425℉, then reduce the oven temperature to 350℉ while keeping the muffins in the oven. Bake for an additional 16-18 minutes or until a toothpick inserted in the center comes out clean. (For mini muffins, bake for 12-14 total minutes at 350℉.)

7. Allow the muffins to cool before serving. They’ll stay fresh in the refrigerator for up to one week, or they can be stored in the freezer for up to three months.

Using a simple recipe like these muffins, that you can bake ahead of time and pack for an on-the-go snack or eat right out of the oven on an off-day, is a great way to stay on top of our nutrition and give our bodies the care they deserve. “When I am rested and well fueled, I feel way happier emotionally and physically ready to challenge myself,” Dickinson says.