Banana and Almond Butter Energy Wrap for Pre-Race Fuel

Why This Recipe Works for Athletes

This wrap delivers the ideal pre-race fuel balance: fast-releasing carbohydrates from the banana and honey sit alongside the slower-burning energy from the almond butter and wholemeal tortilla. The result is a sustained energy curve that prevents the spike-and-crash of a sugary gel but acts faster than a bowl of porridge. Eat it 90–120 minutes before your race or training session and you will have a steady fuel supply when you need it most.

Ingredients

  • 1 large wholemeal tortilla wrap
  • 2 tbsp almond butter (smooth or crunchy)
  • 1 medium ripe banana, peeled and sliced
  • 1 tsp honey
  • Pinch of ground cinnamon

Instructions

  1. Lay the tortilla flat on a clean surface or plate.
  2. Spread the almond butter evenly across the centre of the wrap, leaving a 3cm border on all sides.
  3. Arrange the banana slices in a single row down the centre of the almond butter.
  4. Drizzle honey over the banana and sprinkle with cinnamon.
  5. Fold in the two short ends, then roll the wrap tightly from one long edge to the other. Slice in half at an angle and wrap in foil or beeswax paper to transport to the race venue.

Nutrition Notes

One wrap provides approximately 380 calories, 9g protein, 55g carbohydrates, and 14g fat. The carbohydrate to fat ratio is well-suited to pre-race fuelling — enough energy to sustain a 90-minute effort without sitting heavily in the stomach. For a higher-protein version, add a tablespoon of Greek yoghurt inside the wrap or serve with a protein shake alongside. Suitable for vegans if using maple syrup instead of honey.

Prep time: 5 minutes | Servings: 1