MALT LOAF, FRUIT loaf, tea bread, hot cross buns and crumpets are great choices for athletes as a pre-training snack prior to a high intensity session/competition as they are easily digestible and help to keep glycogen (carb) stores topped up.

UntitledTo add a little variety, try this recipe of mine for courgette tea bread. I always like to use fruit and vegetables in cakes as much as possible to help reduce the amount of sugar and fat needed. This tea bread has a slight twist on the traditional recipe in that I have used courgettes and chai tea.

It makes for a great snack to take with you on long bike rides, trail runs and is great as a post- /pre-training snack or even as a portable breakfast.

Makes: 12 slices

Preparation time: 15 minutes

Cooking time: 30 minutes


  • 3 tbsp rapeseed/canola oil, plus extra for greasing
  • 85g/3oz clear honey
  • 2 eggs
  • 150ml/5fl oz cooled chai tea
  • Zest of 1 lemon
  • 250g/9oz cup wholemeal spelt flour
  • 1 tsp bicarbonate of soda/baking soda
  • 1⁄4 tsp baking powder
  • A pinch of salt
  • 250g/9oz courgette/zucchini, grated
  • 50g/2oz chopped mixed nuts
  • 50g/2oz raisins
  • A little butter to serve


  1. Preheat the oven to 180°C/350°F/Gas 4 and grease a 450g/1lb loaf pan.
  2. Whisk together the oil, honey, eggs, tea and lemon zest until light and fluffy. Sift in the flour, bicarbonate of soda/baking soda, baking powder and salt, then gently fold it into the honey mixture. Swirl in the courgettes/zucchini, nuts and raisins but don’t over-mix.
  3. Pour into the prepared loaf pan and bake for 25–30 minutes until a knife inserted in the centre comes out clean.
  4. Transfer to a wire rack to cool. Slice and serve on its own or spread with a thin layer of butter.

NUTRITION FACTS (PER SLICE WITHOUT BUTTER) Calories 127; protein 3g; fat 6.9g (of which saturates 1.1g); carbohydrate 16g 

RENNE MCGREGOR Is a registered dietician and sports nutritionist and ultrarunner,