CARDIOLOGY, PRIMARY CARE AND NUTRITION

Energy Bars for the Endurance Athlete

There are so many bars on the market promising energy, protein and superfoods. On closer inspection many contain multiple processed oils and simple sugars. When I am riding, swimming or running, the most important thing is absorbable calories, anti-oxidants, and phytonutrients. The other thing of course is taste and ease of preparation. Below is the bar I have been taking on my long rides and eating after swims and runs. You can add or subtract ingredients that you prefer. This is my current version.

2.5 cups of oats
3/4 cup of whole wheat flour
1/4 cup of maple syrup
1 teaspoon of baking powder
1/4 teaspoon of baking soda
1/8 teaspoon of salt
2 teaspoons of cinnamon
1/4 teaspoon of nutmeg
1 teaspoon of ginger
1 teaspoon of vanilla
1 flax egg (1 tablespoon ground flax/3 tablespoons water)
1/8 cup of pumpkin seeds
1/8 cup chopped walnuts
1/8 cup raisins
1/8 cup chopped dates
1 bag of matcha green tea leaves (tear the bag and dump the leaves in)
1 tablespoon coffee beans coarsely ground
1/8 cup of vegan chocolate chips
1/2 cup of almond milk

Mix the flax egg up and let set
Pre heat the oven to 350 degrees
Mix the dry ingredients
Add the wet
Add more almond milk if need to make the mixture stick together
Pour/dump into an glass baking dish 9 x 11 lined with parchment paper
Bake for 20 minutes

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