Coffee-Date recovery muffins
This little number was created for my hard in training ironman boyfriend who had a big training day today. The fatigued body and mind demands that several strategies are put in place.
“Endurance training depletes not only muscle and liver fuel stores; but also places stress on antioxidant, electrolyte and pH buffering systems, the nervous system, hormonal system, and obviously also muscle fibres and soft tissues such as tendons and ligaments will be severely stressed.
People often forget that long training runs will negatively impact the gastrointestinal system and the immune system is placed under significant stress.
Recovery takes time, nutrition, and active processes such as warm Epsom salt baths, gentle stretching and for some the use of elevation or compression practices. From what I read the verdict is now less clear on the benefits of ice baths so I do not recommend them.
Aromatherapy oils such as Vibrant Blue oils lymph and inflammation and Young Living oils Pan-Away are also superb to aid recovery; we use these in the clinic in combination with PEMF treatments.
Today’s nutrition recovery thus included protein, healthy fats and some additional carbohydrates before a warm Epsom salts bath. Hydration is also important and I covered this along with several other nutrition goals in the beef rib and vegetable stew that we demolished tonight with garlicky polenta on the side (lots for him less for me as my run was only 1.20 hr and his 3 hours plus).
Recovery will occur over several hours following a long training run so be sure to eat every few hours. Foods with anti-inflammatory effect and an abundance of minerals and antioxidants will be especially beneficial. The stew we ate also contained some healthy fats and glycosaminoglycans to support gastro and soft tissue health. NO JUNK or alcohol if you are serious about your recovery.
- Measuring cups
- Baking bowl
- Fork for mixing
- Blender/ Nutri-bullet
- Muffin tin
- 2 cups self-raising/ gluten-free self-raising flour
- 1 cup almond flour
- ½ cup oats
- Decent amount of pitted dates – some blitzed and some chopped
- 1 shot Nespresso coffee (the verdict is that we could have gone stronger so perhaps 2 shots) – we actually use the SuperValu generic brand of coffee pods as they taste the exact same for less.
- 1 duck egg
- Sea salt
- 1 tblsp coconut sugar (the verdict on this is that the sugar could be omitted; BONUS!
Add the flours and oats to the baking bowl. Blitz most of the dates and coffee in a blender, liquidiser or NutriBullet. Pour wet mixture into the flour mix, add the remaining dates (chop them first), duck egg, sea salt and then water and mix with a fork to cake mixture consistency.
Place mixture in your muffin tin and bake at 200-210 C/ 390-410 F for approximately 20 minutes until a knife runs through the muffin clean.
PS so, as ever I am already thinking of what tweaks can be made. So, perhaps more coffee, vine fruits can be used instead of dates, bananas may work well, cinnamon but that may be overload with coffee flavour; I don’t doubt that some cocoa / cacao powder or chocolate pieces wouldn’t add some flavour bang. Get experimenting and let me know!
These muffins are a nutritious treat for those that have worked hard in their training. Carbohydrate based foods are the food group that must be earned…. in preparation and recovery.