DIY Energy Bars for Runners (And #NotRunners)
I’ve been having some decent luck with these fruit and nut bars that are pretty easy to make and freeze at home. Nutritionally each bar will match your basic gel type energy source and also bring proteins and fats to the table.
- 10 Dates
- 10 dried apricots
- 1/4 cup of dried cherries unsweetened (optional but good for anti-inflammatories)
- 1 cup of walnuts
- 1/2 cup of almonds
- 1/3 cup of dried coconut (optional)
- 3 tablespoons of honey (raw preferred) or 3 tablespoons of brown rice syrup
- 3 tablespoons of cocoa
- 1/2 teaspoon of salt (more to taste)
- 2 tablespoons of chia seeds.
Put your nuts into a food processor first by themselves and pulse a few times to get them mostly broken up. Rough chop your dried fruits and then add them and the rest of the ingredients in with the nuts and pulse and scrape the sides several times to get a fairly rough but homogeneous mixture.
Line a 8×8 or 9×9 pan with foil or parchment paper and dump your mixture into it. Wet your hands slightly and then press everything firmly down. Put into the refridgerator for an hour or two until firmed up. Remove from pan by lifting the foil/paper and slice into 24 pieces, a 6×4 grid works well, they will be small.
Each 1×2 inch (roughly) piece will be have somewhere in the neighborhood of 110-130 calories depending on the size of your dried fruits, have the salt, magnesium, potassium (critical electrolytes) you need and have a blend of quick and slow energy in the form of multiple sugars, fats and proteins.
They freeze well and unfreeze during the run without a problem.
Take 2-3 bars an hour depending on your effort, the heat and etc.