Making Your Own Energy Bars

While energy bars are great for athletes because of their ease and convenience, at $2.50 or more each, they can be expensive.

So why not make your own? Here are two tried and true energy bar recipes.

Energy Bar Recipe:

2 dozen dried figs 1/3 cup honey 4 Tbsp. orange juice 2 Tbsp. lemon juice 2 1/2 cups unbleached flour 1/2 tsp. baking soda 1/4 tsp. baking powder 1 Tbsp. canola oil 1/4 cup dark corn syrup 2 egg whites (or egg substitute) 1 cup oat bran Preheat oven to 350 degrees F. Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into 20 balls, coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator. Nutrition Facts per bar: 150 Calories | 4 gr. Protein | 1 gr. fat | 36 gr. Carbohydrate

Energy Bar Recipe 2

Nonstick vegetable spray

3 cups puffed wheat cereal 1/2 cup chopped nuts (walnuts or other) 1/2 cup chopped pitted dates or raisins 1/4 cup chopped dried cherries 1/3 cup creamy peanut butter 1/4 cup honey 1/4 cup light corn syrup

Preheat oven to 350 degrees. Spray a 9-inch metal baking pan with nonstick spray. Mix cereal, walnuts, dates, cherries in medium bowl. Combine peanut butter, honey and corn syrup in small saucepan and bring to boil. Stir constantly until mixture thickens slightly, about 1 minute. Pour peanut butter mixture over cereal mixture in bowl, and stir until blended. Pour into baking pan. Bake 10 minutes. Cool and cut into bars. Store in airtight container at room temperature.

Makes about 10 bars. Nutrition Facts per bar: 180 Calories | 4 gr. Protein | 8 gr. fat | 22 gr. Carbohydrate

SPORTS DRINK

It is very important to replace lost salts and water when walking. Anytime you walk for more than an hour, think of drinking a salt-replacement sports drink in addition to water.

Sugar and salt help you absorb and retain the water to prevent dehydration, as well as replenish the salt to prevent hyponatremia (low blood sodium), both of which conditions can send you to the hospital on a long hot walk.

The goal is up to 7% sugar concentration (glucose or sucrose are preferred) and salt of 1-2 grams per liter. Higher sugar content, above 8%, may actually slow water absorption.

Recipe:

4 cups water 1 cup orange juice or cranberry cocktail 1/4 tsp salt
Nanci S. Guest is a certified personal trainer & nutritionist, and is completing her Master of Science degree in nutrition this June. She owns "Power Play: Nutrition, Fitness, Performance" in Vancouver, BC, and for the past 8 years she has been providing individuals, sports teams & the community with nutritional consulting & personal training services, as well as research services, seminars and article writing for local & national publications.

Her specialization is sports nutrition, catering to a variety of athletes of all levels. Some of her elite athletic clientele include members of the Vancouver Canucks, the Vancouver Giants & the BC Lions, the Canadian National Freestyle Ski Team, Iron Man participants, athletic teams from BC high schools and universities, and a variety of other provincial and national team members.

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