• Matthew Tarr

Struggle to Eat before Training?

Take a look at this recipe for bran muffins. At just 150 calories per muffin this can be used as a great snack before training!

Bran Muffins

Makes 24 Large Muffins and 48 Mini Muffins


  • 2 Eggs

  • 250 ml soft brown sugar (1c)

  • 60ml Canola Oil

  • 250ml Oat Bran, pressed down into the cup

  • 375ml Flour, sifted before measuring

  • 500ml Digestive Bran (2c)

  • 2ml Salt (1/2 tsp)

  • 15ml bicarbonate of soda

  • 5ml Ground cinnamon

  • Large Apple cored and grated

  • 50ml Sultanas (1c)

  • 500 ml Low Fat Milk

  • 5ml Vanilla essence

Nutrients per muffin GI Intermediate (59) - Carbohydrates 24g - Fat 3g - Saturated Fat 0,6g - Fibre 3g - Protein 3g - 636 kJ


1. Beat together the eggs, sugar and oil

2. Add all the dry ingredients, the grated apple and the sultanas

3. Add the milk and vanilla essence

4. Stir until well blended but do not over-mix

5. Leave overnight in the refrigerator or for a few hours at least, so that the fibre can hydrate

6. When ready to bake, preheat the oven to 180 degrees Celsius and lightly grease two muffin pans using non stick cooking spray. Stir the mixture then drop into the muffin pan holes filling only ¾ and bake for 15min

7. Allow to cool for a while and then remove gently from the muffin pans and allow to cool down properly on a wire rack

This mixture can be kept in the refrigerator for up to 30 days. Do not freeze the batter.

Baked muffins freeze very well.

Eat one muffin 20-30min before a session and feel great!

Book reference

Steenkamp RD (SA), Liesbet Delport RD (SA), Best of Eating for Sustained Energy

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