Nutrition greatly affects sports performance: in addition to the quality of a given food, what counts is also the time of consumption. Cyclists, marathon runners and triathletes, for example, know this well! Before starting a race , a long-lasting workout or even during exertion, many sports experts recommend taking specific supplements, in particular fast-absorbing energy bars, that is, capable of quickly providing the energy needed to support physical exertion. And today I'm here to offer you the energy bars recommended by My-personaltrainer!
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Identity Card of the Recipe
- 286 KCal Calories per serving
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Ingrediants
For about 8 bars
- 40 g of puffed rice
- 70 g of honey
- 50 g of sultanas
- 50 g of dried apricots
- 20 g of dehydrated blueberries
- 15 g of Goji Berries
Materials Needed
- Cooking pan
- Scale weighs food
- Colander
- Chopping board
- Knife
- Baking tray
- Baking paper
Preparation
- Soak the raisins in warm water for 10 minutes.
- Meanwhile, coarsely chop the dried apricots, gojy berries and dehydrated blueberries with a knife.
Did you know that ...
Other types of dehydrated nuts can also be used, such as apples, coconut, plums, mangoes, dates, etc.- Line a square or rectangular pan with parchment paper.
- Heat the honey (acacia, wildflower or apple tree) in a pan and, when it starts to boil, add the puffed rice. Stir often to mix the ingredients and cook for 3-4 minutes.
- At this point, also add the chopped dehydrated fruit and raisins, squeezed out of the soaking water.
- Pour the mixture onto the baking sheet lined with baking paper, trying to form a rectangle with a thickness of 1.5-2 cm.
Attention!
The mixture is very hot! It is recommended not to touch the mass with your hands to avoid burns. If necessary, moisten the blade of a knife and level the surface of the mass or use food gloves and baking paper.- Let the mixture harden in the freezer for half an hour.
- Remove the pan and cut the rectangle into 8 bars.
- Store in the fridge, in a glass or plastic container with a lid. Fast-absorbing energy bars keep for 7-10 days.
Alice's comment - PersonalCooker
These energy bars are ideal to take half an hour or an "hour before the race for immediate" energy. These are homemade food supplements that differ from slow-absorbing energy bars or protein bars because they are easily digested and easily absorbed.Nutritional values and Health Comment on the recipe
Fast Absorbing Energy Bars are diet foods. They have a high energy intake, mainly provided by carbohydrates; proteins are not very present and lipids have an even less incisive role. Cholesterol is absent and fibers are abundant.
The Quick Absorption Energy Bars are suitable for sports nutrition, more precisely in the meal that immediately follows the workout or during the same; some consume them just before starting. They can be consumed by anyone and in any circumstances, as long as in sports, paying attention to the portions (especially in the case of type 2 diabetes mellitus). The average portion corresponds to about 50-70g (145-200kcal).
