If you love sports and in particular running or all workouts that require prolonged effort, surely you have wondered several times what to eat before and during the race to give the best of you! So today I will prepare the long-lasting energy bars for you.
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Identity Card of the Recipe
- 344 KCal Calories per serving
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Ingrediants
For 10-12 bars
- 200 g of oat flakes
- 50 g of almonds
- 50 g of hazelnuts
- 60 g of powdered milk
- 70 g of coconut flour
- 40 g of honey
- 120-130 g of banana pulp
- 30 g of dehydrated blueberries
Materials Needed
- Mixer
- Chopping board
- Knife
- Rectangular mold
- Baking paper
- Scale weighs food
Preparation
- In a blender, finely chop the almonds, hazelnuts and about half of the oat flakes: you will need to obtain a very fine powder.
- Peel the banana and weigh about 120 g. Mash the banana pulp with the tines of the fork until you get a mush.
- In a bowl, combine the dried fruit powder, the remaining oat flakes, the powdered milk, the coconut flour, the dehydrated blueberries and mix everything with the mashed banana pulp and the honey. You will obtain a thick mixture. and rather sticky.
The right idea
In this recipe we propose the use of dehydrated blueberries, but you can also use other dried fruit, such as: dried apricots, dehydrated plums, goji berries, dates, raisins, etc. ..- Line a square pan 20 cm side with baking paper.
- Spread the dough on the parchment paper and let the mass set in the fridge for half an hour.
- Now cut the dough into bars and keep in the fridge for 10-12 days.
Alice's comment - PersonalCooker
Let's evaluate what are the beneficial effects related to the consumption of these energy bars. As we have said, they are slow-absorbing bars, therefore indicated in all those situations that require prolonged effort, such as cycling races and marathons. They are practical and can be safely stored in the fridge for 10 days or more. Remember that they are energy foods, therefore rich in sugars, which should not be confused with other similar supplements (eg protein bars): for this reason they must be reasonably consumed before or during training.
Don't miss the Fast Absorbing Energy Bars recipe!Nutritional values and Health Comment on the recipe
Long Lasting Energy Bars are diet foods. They have a high energy intake, mainly provided by carbohydrates; the lipids are well present and mainly unsaturated, even if the saturated fraction is not negligible. Proteins play a less important role, cholesterol is almost absent and fiber is very abundant.
These Slow Absorption Energy Bars are suitable for sports nutrition, more precisely in the meal that precedes the "workout of at least 60-90"; they can be consumed by anyone, as long as you keep in mind that they bring small concentrations of gluten and lactose in addition, they contain dried fruit, which are potentially allergenic foods.
The average portion corresponds to about 40-60g (140-210 KCal).
