These are the perfect bars to sustain your energy on the bike this weekend, particularity if the ride is 3-4 hours. Packed full of a delicious combination of nuts, dried fruit and dark chocolate, you will find it hard not to keep munching these tasty beauties!
Traditionally, fuelling on the bike entailed gels, sports drinks and shop bought cereal bars, which lets be honest is tough for some to continually eat as the taste of sugar becomes more sickly sweet over the long Winter months. Consuming these pure carbohydrate foods have important performance advantages ensuring that fuel is delivered to the muscle fast to maintain high intensity and/or a fast pace. Foods which contain protein and fat slow down the delivery of carbohydrate to the muscle, which in race type situations or when you are training for performance could be detrimental.
However, the goal of early morning weekend rides, particularly at this time of year is to get miles back into the legs, not performance per se. Therefore the main fuelling goal is to sustain energy levels over the course of the ride so fuelling the body with homemade snacks that provide carbohydrate, protein and fat are perfect to power those legs up the hills and on for miles and miles.
Theses bars are also packed full of performance nutrients such as magnesium, pholyphenols and calcium which the majority of shop bought snacks lack, so spare 10 minutes tonight to russel these bars up. You will be glad in the morning when you pluck the tasty nutritious bar out of your pocket to have with your coffee compared to everyone else’s bland currant scone 🙂
- Serves: 15 bars
- Serving size: 1
- Calories: 231kcal
- Fat: 14g
- Carbohydrates: 15g
- Protein: 5g
- 200g of dates (preferable majool dates as they are stickier)
- 100g of walnuts
- 100g of almonds
- 100g of mixed seeds
- 50g of mixed fruit
- 100g of dark chocolate
- Blend the walnuts, almonds and dark chocolate in a blend. I like the bars crunchy so I only blend the mixture for a few seconds so the chucks remain in big pieces.
- Place this mixture in a bowl and add the seeds and dried fruit.
- Blend the dates and add to the bowl, using your hands to mix the everything together.
- Flatten the mixture into a silicon tray, which makes it easier to remove.
- Place in the fridge overnight.
- Cut into 15 bars and store in the fridge for up to 5-7 days.