Energy bars – a convenient, ready-to-eat source of carbohydrates. Yes, regular food can be tastier and healthier, but the main plus of the bars is convenience: compact, light, packed. The bar can be eaten at full speed on a bicycle, and on the run, and immediately after the finish.
Now there are various types of energy bars: energizing for exercise, providing the body with protein necessary for building muscle mass, or simply replacing a certain portion of food (snack). Most energy bars are divided into 3 types: containing a large amount of carbohydrates and a small proportion of fat, about the same amount of carbohydrates, protein and fat, and those in which protein predominates.
For power athletes, the consumption of carbohydrates contained in energy bars is a quick way to replenish the glycogen stores that the body loses during intense training. If you need to add fiber to your diet, look for bars that include components that are rich in it, such as oatmeal, nuts and fruits. Carbohydrates contained in them will provide the body with additional energy. Some of these bars can have up to 5 grams of fiber. However, it is worth checking the number of calories. In these bars can be from 200 to 400 calories, and you can pretty much harm your sports diet.
Dried Fruit Bars
200 g dried apricots
200 g of prunes
100 g roasted peanuts
100 g of dried cranberries
100 g of walnuts
50 g of flax seeds
50 g sesame
Pour all dried fruits with warm water for 15 to 20 minutes. When the dried fruits are soft, put in a blender and mix until smooth. Separately chop nuts. Combine both masses, mix and roll into several sausages. Dip each of them in flax and sesame seeds, then place in the refrigerator for several hours. When the sausages harden, cut them into portions and pack in parchment paper.
200 g oat flakes (rolled oats)
50 g pine nuts
50 g of almond
50 g of dark raisins
50 g dried apricots
50 g of dried cranberries
50 g dried strawberries
60 g liquid honey
Pour boiling water over almonds, leave for 5 minutes. Then peel off the nuts and dry. Peeled peanuts coarsely chopped with a knife. Dried apricots cut into small pieces. Prepare other dried fruits, wash them and sort them, chop large dried fruits with a knife. Mix the prepared nuts, dried fruits and oatmeal in a bowl – mix everything well. Honey a little warm up. Then pour in a bowl, mix well the mixture. Take the form, cover it with baking paper. Transfer the mixture to the form and well tamp the bottom of the glass.
Preheat oven to 160 degrees. Put the form in the oven and bake the nut mixture for 30 minutes until rosy-golden color. Remove from the oven and cool completely. Cut into rectangular bars. Store in a closed container.
Chocolate fig and chocolate bars
200 g dried figs
125 ml of water
1 cup of oatmeal
1 portion spoon of vanilla protein powder
1 tablespoon unsweetened cocoa
2 tablespoons chopped chocolate
Pour the figs with water in a large bowl and put it in the microwave at full power for 1 minute. Then let it cool for a couple of minutes and mix with water in a blender. Bring the mixture to homogeneity and cool to room temperature. Then add to the mix cocoa, oatmeal and protein powder. Mix well and add chopped chocolate. Mix everything again and roll up small balls. Store in a closed container in the refrigerator.
100 g almonds
100 g of walnuts
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
50 g of raisins
150 g grated carrots (about 2 medium carrots)
1 tablespoon unsweetened apple sauce
1 tablespoon melted coconut oil
1 teaspoon finely grated lemon zest
Place nuts, cinnamon and salt in a blender and grind to a smooth mass. Then add the raisins and grind everything again. Put grated carrots, a mixture of nuts and raisins, apple sauce, coconut oil, lemon zest in a large bowl and mix thoroughly. Transfer the carrot-nut mixture to a small baking tray or tray covered with baking paper and press thoroughly. Put in the freezer for an hour and cut into small squares.
100 g Nutella or homemade chocolate paste
125 ml unsweetened almond or any other milk
1 teaspoon vanilla extract
a pinch of salt
9 portion spoons of rice protein powder
70 g of oatmeal
Put chocolate paste, salt, vanilla extract, milk in a blender and mix until a homogeneous mass. In a separate bowl, mix the protein powder with oatmeal and gradually, constantly stirring, inject the mixture of dry ingredients into the chocolate mass. The result should be a mixture resembling a cookie dough. Put the prepared mixture into a prepared mold with low edges, covered with baking paper, pack it well, cover and refrigerate overnight.