Do-it-yourself Vitality Bar Recipe for Runners

Homemade Energy Bar Recipe for Runners Almond Mocha Bar

Do-it-yourself Vitality Bar Recipe for Runners

Anybody else really feel a little bit of a hunch within the afternoon? It normally hits me round 3.30-4pm after I get again to the workplace from the wards within the hospital and I oftentimes attain for the chocolate right now to push by means of the ultimate few hours of labor.

However not too long ago I’ve been attempting to be extra conscious of the meals decisions I’m making, particularly taking a look at ​why​ I’m making these decisions. Am I selecting the excessive sugar/excessive fats snacks as a result of I’m drained? Bored? Hungry?

So as an alternative of being tempted by the merchandising machine that sits proper outdoors the lifts, I’ve been making my very own bars to fulfill the cravings or see me by means of from breakfast to lunch after I want a fast increase between sufferers. Making your personal means you possibly can management the elements you embody, which means you possibly can keep away from over processed sugar and an excessive amount of salt, however it means you possibly can mess around together with your favorite flavour combos.

energy bars for runners

This publish is in partnership with Spatone UK 

Do-it-yourself Vitality Bars – How you can Get a Pure Vitality Enhance

The trick to getting the right vitality boosting bar is to combine fast launch and sluggish launch carbohydrate sources collectively, so that you simply get that instantaneous kick with out the next sugar crash.

Dried fruit, oats and nuts are all nice bases for a home made vitality bar, with the choice so as to add in chocolate, spices, seeds, protein powders, cereal, nut butter and so forth for added flavour, texture and protein.

As I discussed, the great thing about creating your personal bars is you could embody your fave flavours. I’m a chocolate woman by means of and thru, so virtually any bar I’m making goes to incorporate the good things. I’ve mixed elements which are pure vitality boosters for this almond mocha bar…


While I’d advocate lowering your caffeine consumption within the afternoons to maximise sleep (our greatest restoration software), it may be helpful for a pick-me-up previous to a day/night exercise.

Caffeine is likely one of the most utilised dietary supplements and efficiency enhancers by athletes. We all know that it does work as a mind stimulant (it really works by blocking adenosine, a chemical within the mind that makes you are feeling sleepy and relaxed). It could enhance our psychological alertness, focus and coronary heart fee.

Darkish Chocolate

I like chocolate so any afternoon deal with wants to incorporate some for my part. Darkish choc is ideal as a result of it’s not excessive in sugar compared with milk or white choc. The darker the choc, the extra vitality boosting caffeine and theobromine your chocolate incorporates

I additionally like this examine that confirmed that darkish chocolate might help enhance V02 Max, the flavanols might help cut back irritation and assist your mitochondria perform extra effectively. Cacao releases serotonin, the darker the chocolate, the extra of a mood-boosting serotonin.


One in every of my favorite pure candy treats, medjool dates are an awesome supply of carbs and fibre, and with a low glycaemic index, the sugar absorption is sluggish, serving to preserve regular vitality ranges. They style scrumptious, like caramel, and add a sticky chewy texture to your baking (they’re clearly nice in Sticky Toffee pudding in addition to these barely extra nutritious vitality bars!).

In addition to being an awesome supply of carbs, they’re additionally full of potassium, vitamin B6, calcium, magnesium and a pure supply of iron.


These vitamin powerhouse nuts are full of vitamin E, calcium, magnesium, potassium and iron, to not point out protein. Go for skin-on uncooked almonds for an awesome supply of fibre. Consuming almonds together with increased sugar meals assist to stabilise blood sugar, sustaining vitality ranges for longer so see you thru your work day/exercise!

Homemade Energy Bar Recipe for Runners

Almond Mocha Bar

Makes: 8-10 bars


125g (1 1⁄2 cup) jumbo porridge/rolled oats

125g (1 cup) chopped almonds

1 tbsp instantaneous espresso powder

2 tbsp cocoa powder

90g (1⁄2 cup) darkish chocolate chips

125g (1⁄2 cup) almond butter, unsalted


Line an 8x8inch/20x20cm sq. tray with baking paper.

In a big bowl, mix rolled oats, almonds, espresso powder, cocoa, and chocolate chips. Put aside.

Mix almond butter, honey, and coconut in a small saucepan. Deliver to a boil, let bubble for 20-30 seconds, and take away from warmth instantly. Stir within the vanilla.

Pour the new almond butter and honey combination over the oats. Stir to mix.

Switch the combination to the tray, utilizing the again of your spatula to press firmly. Sprinkle with sea salt if utilizing.

Let cool within the fridge till set, about 2 hours, reduce into 8-10 bars. Retailer within the fridge for a strong set bar!

You too can watch the recipe video on the Spatone Youtube channel. 

Homemade Energy Bar Recipe for Runners

Different Vitality boosting elements you might embody in your personal vitality bars/snacks: 


An important supply of carbs, the fibre helps the sugar from the fruit launch extra slowly into our bloodstream for a gentle stream of vitality. Plus they’re a pure supply of potassium and vitamin B6, each of that are concerned within the physique’s vitality metabolism and storage.


The excessive antioxidant properties in apples is assumed to assist sluggish the discharge of the carbs from these standard fruits, creating an extended sustained vitality increase in our our bodies. Don’t overlook to maintain the pores and skin on for max fibre consumption.


This protein wealthy carbohydrate truly has a low glycaemic index, once more giving that each one essential sluggish launch of vitality into the physique. Plus it incorporates the vitamins manganese, magnesium and folate, all concerned within the physique’s pure manufacturing of vitality.


A favorite advanced carb amongst athletes, in addition they comprise In addition they comprise beta-glucan, a kind of fibre that enhances the physique’s immune system, helps stabilize urge for food, and should cut back ranges of LDL ldl cholesterol. You possibly can attempt these Oat berry breakfast bars I shared on the Spatone Youtube earlier this yr.


Chia seeds, flax seeds and pumpkin seeds are all plant primarily based sources of Omega Three fatty acids. Omega 3s have been present to assist cut back irritation within the physique which is a standard reason behind fatigue.


Recent and dried strawberries present carbohydrates and fibre for vitality, they’re additionally an typically neglected supply of Vitamin C. Lots of our physique’s enzymes that use Vitamin C as a co-factor are concerned in vitality manufacturing eg L-Carnitine which is concerned within the conversion of fats to vitality.


One other nice supply of carbs and fibre (simply don’t smother it in salt or sugar). These may be nice when seasoned with herbs and spices, or included in your home made vitality bar for a sluggish launch carb.

What are your favorite pure vitality boosters? Anybody else wrestle with that 4pm hunch?? 

For extra Recipes for Runners, try my ebook COOK EAT RUN!

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