For hungry athletes, a gift of holiday food is always welcome. Here are a few recipes that are tried and true favorites, taken from my Sports Nutrition Gudiebook, Third Edition (www.nancyclarkrd.com )

Banana Bread

This is the all-time favorite banane bread recipe. It's key to success is using well-ripened bananas that are covered with brown speckles.

Banana bread is a favorite for premarathon carbohydrate- loading and for snacking during long-distance bike rides and hikes. Add some peanut butter and you'll have a delicious sandwich that'll keep you energized for a long time!

Yield: 12 slices

3-large well-ripened bananas

1-egg or 2 egg whites

2-tablespoons oil, preferably canola

1/3-cup milk

1/3 to 1/2-cup sugar

1-teaspoon salt

1-teaspoon baking soda

1/2-teaspoon baking powder

1-1/2-cups flour, preferably half whole wheat and half white

-1. Preheat the oven to 350.

-2. Mash bananas with a fork.

-3. Add egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat well.

-4. Gently blend the flour into the banana mixture and stir for 20 seconds, or until moistened.

-5. Pour into a 4" x 8" loaf pan that has been lightly oiled, treated with cooking spray, or lined with wax paper.

-6. Bake for 45 minutes, or until a toothpick inserted near the middle comes out clean.

-7. Let cool for 5 minutes before removing from the pan.

Total calories: 1,600

Calories per slice: 135

Nu trients % Grams

Carbohydrate 24 gm

Protein 3

Fat

Carrot Raisin Muffins

These muffins are a favorite of Evelyn Tribole RD, sports nutritionist and author of Healthy Homestyle Cooking. I can understand why she enjoys these muffins...they're tasty warm from the oven, and even tastier on the second day, when the flavors have blended.

If you prefer a fat-free muffin, replace the canola oil with 1/3 cup of applesauce and use 6 egg whites instead of the whole eggs.

1 cup whole wheat flour

1 cup white flour

3/4 cup sugar

2 teaspoons baking powder

2 teaspoons cinnamon

1/2 teaspoon baking soda

2 cups finely shredded carrots

1 medium apple, peeled and shredded

1/2 cup raisins

1/2 cup chopped nuts

3 eggs or substitute

1/2 cup buttermilk (or 1/2 cup milk mixed with 1/2 teaspon vinegar and left to stand for 5 minutes)

1/3 cup oil. preferably canola

2 teaspooons vanilla extract

1 teaspoon salt

1. Preheat the oven to 350. Prepare 12 muffin tins with papers or vegetable spray.

2. In a large bowl, stir together the flours, sugar, baking powder, cinnamon and baking soda.

3. In a separate bowl, stir together the egg (white),buttermilk, oil and vanilla. Add the liquid ingredients all at once to the flour mixture and stir just until blended.

4. Spoon the batter into the muffin cups. Bake about 30 minutes or until a toothpick inserted near the center comes out clean.

Yield: 12 muffins

Total calories: 2, 750

Calories per muffin: 230

Carbohydrate: 37 grams

Protein: 5 grams

Fat: 7 grams

Oatmeal Pancakes

The pancakes are light and fluffy, perfect for carbo-loading or recovering from a hard workout. For best results, let the batter stand for 5 minutes before cooking.

1/2 cup uncooked oats (quick or old fashioned)

1/2 cup yogurt, buttermilkor milk mixed with 1/2 teaspoon of vinegar and left to stand for a few minutes

1/2 to 3/4 cup milk

1 egg or 2 egg whites, beaten

1 tablespoon oil, preferably canola

2 tablespoons packed brown sugar

1/2 teaspoon salt, as desired

1 teaspoon baking powder

1 cup flour, preferably half whole wheat and half white

Optional: dash cinnamon.

1. In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften.

2. When the oatmeal is through soaking, beat in the egg and oil and mix well. Add the sugar, salt, and cinnamon, then the baking powder, baking soda, and flour. Stir until just moistened.

3. Heat a lightly oiled or nonstick griddle over medium-high heat (375 for electric frying pan).

4. For each pancake, pour about 1/4 cup batter onto the griddle.

5. Turn when the tops are covered with bubbles and the edges look cooked. Turn only once.

6. Serve with syrup, honey, applesauce, yogurt, or other topping of your choice.

Yield: 6 6" pancakes

Total calories: 1,000

Calories per serving (2 pancakes): 330

Carbohydrate: 84 grams

Protein: 13

Fat: 8

Peanut Energy Bars

This prizewinning recipe offers a yummy alternative to commercial energy bars. They are perfect for when you are hiking or biking, as well want a satisfying afternoon snack. They are relatively high in fat&&and the fat is healthful, from peanuts and sunflower seeds.

For variety, you can make this recipe with cashews and cashew butter, and/or add a variety of dried fruits (such as cranberries, cherries, chopped dates, currants).

Recipe courtesy of the National Peanut Board (www.nationalpeanutboar d.org )

1/2 cup salted dry-roasted peanuts

1/2 cup roasted sunflower seed kernals (or use more peanuts, other nuts)

1/2 cup raisins (or other dried fruit)

2 cups uncooked oatmeal, old-fashioned or instant

2 cups toasted rice cereal, such as Rice Crispies

1/2 cup peanut butter, crunchy or creamy

1/2 cup packed brown sugar

1/2 cup light corn syrup

1 teaspoon vanilla

Optional:

1/4 cup toasted wheat germ

1. In a large bowl, mix together the peanuts, sunflower seeds, raisins, oatmeal, toasted rice cereal and wheat germ, if desired. Set aside.

2. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.

3. Pour the peanut butter mixture over the dry ingredients and stir until coated.

4. For squares, spoon the mixture into an 8" x 8" pan coated with cooking spray; for bars spoon it into a 9x13 oblong pan. Press down firmly. (It helps to coat your fingers with margarine, oil or cooking spray.)

5. Let stand for about an hour to harden, then cut into squares or bars.

Yield: 16 squares or bars

Total calories: 3,600

Calories per serving: 225

Carb 30 grams

Pro 6 grams

Fat 9 grams

Sugar and Spice Trail Mix

Shannon Weiderholt RD found this recipe on the American Heart Association's website www.deliciousdecisions.org. She says it's a perfect snack for calming the afternoon munchies, be you on the trail, at home or at work. Keep this in a ziplock bag in your desk drawer or gym bag and you'll have energy to enjoy your day! It's sweet, but not too sweet.

3 cups Oat Squares cereal

3 cups mini-pretzels, salted or salt-free, as desired

2 tablespoons tub margarine, melted

1 tablespoon packed brown sugar

1/2 teaspoon cinnamon

1 cup dried fruit bits or raisins

1. Preheat oven to 325.

2. In a large plastic Zip-lock bag or plastic container with a cover, combine the oat squares and pretzels.

3. In a small bowl, stir together the melted maragarine, brown sugar and cinnamon. Pour over the cereal mixture.

4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet.

5. Bake, uncovered for 15 to 20 minutes, stirring once or twice.

6. Let cool, then add the dried fruit.

7. Store in an airtight container or smaller single-serving baggies.

Yield: 10 servings

Total calories: 2,000

Calories per serving: 200

Carbohydrate: 40

Protein: 5

Fat: 2

Chocolate Lush

What I like best about this brownie pudding is it's a lowfat yet tasty treat for those who want a chocolate-fix. It forms its own sauce during baking. If you need to rationalize eating chocolate, remember it does contain some health-protective phytochemicals!

1 cup flour

3/4 cup sugar

2 tablespoons unsweetened dry cocoa

2 teaspoons baking powder

1 teaspoon salt

1/2 cup milk

2 tablespoons oil, preferably canola

2 teaspoons vanilla

3/4 cup brown sugar

1/4 cup unsweetened dry cocoa

1-3/4 cups hot water

Optional: 1/2 cup chopped nuts.

1. Preheat the oven to 350.

2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla. Mix until smooth. (Add nuts.)

3. Pour into an 8x8" square pan that is nonstick, lightly oiled, or treated with cooking spray.

4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently pour this mixture on top of the batter in the pan.

5. Bake at 350 for 40 minutes, or until lightly browned and bubbly.

Yield: 9 servings

Total calories: 2,100

Calories per serving: 230

Nutrients % Grams

Carbohydrate 46 grams

Protein - 3

Fat 4 -