You can pick the right energy bar for fueling your run at the grocery store, or you can try making your own. Here is a homemade energy bar recipe you can try.
Recipe for Homemade Energy Bar from Nancy Clark’s Sports Nutrition Guidebook
Sweet and Crispy Nut Bars
These bars can be made with almonds, peanuts, sunflower seeds, or other chopped nut or seed of your choice. Whether eating them for breakfast on the run, a preexercise snack, or an afternoon treat, you’ll enjoy these crispy bars.
When measuring the honey, add a little more than the 1/2 cup, so the mixture sticks together better. You’ll need to pack the ingredients firmly into the pan; otherwise the bars will fall apart (but the crumbs are tasty—especially in yogurt or sprinkled on top of your morning bowl of cereal).
2 cups uncooked oats
2 cups Rice Crispies or puffed brown rice cereal
1 cup peanuts ((preferably chopped briefly in a food processor)) or slivered almonds
1/2 cup (heaping) honey
1/2 cup peanut or almond butter
Optional: 1/2 teaspoon salt
- Lightly coat a 9 by 13-inch baking dish with cooking spray.
- In a large bowl, combine the oats, Rice Crispies, and peanuts or slivered almonds.
- In a medium microwavable bowl, combine the honey and nut butter. Microwave for 2 to 3 minutes, stirring occasionally.
- Slowly pour the nut butter mixture over the cereal, stirring until all the ingredients are well coated.
- Transfer the mixture into the prepared pan and press firmly while still warm. (Butter your fingers so the mixture does not stick to them.) Cool to room temperature.
- Cut into 20 bars and store them in an airtight container. (If you keep the bars in the refrigerator, they will be sturdier.)
Yield: 20 servings
Nutrition information: 3,400 total calories; 170 calories per serving; 24 g carbohydrate; 5 g protein; 6 g fat
Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston area (Newton, 617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop: www.NutritionSportsExerciseCEUs.com.