When it comes to fuelling your runs, homemade energy bites are an excellent solution. Brimming with carbohydrates, these delectable snacks provide the ideal balance of quick and sustained energy, making them perfect for all types of running workouts. Plus, they can be made with minimal fuss, using ingredients you likely already have in your kitchen.
Why Energy Bars are Beneficial for Runners
Energy bars are a fantastic source of portable energy, especially for runners. They are perfect to enjoy as a pre-run snack, offering that necessary boost before you hit the tarmac.
This recipe not only caters to your nutritional needs but also allows you the freedom to experiment with ingredients according to your taste and what you have on hand.
Ingredients
Dry Ingredients:
2 cups rolled oats
1 cup unsweetened desiccated coconut
½ cup of mixed dried fruits (such as dates, raisins, dried cranberries) and/or chocolate chips
½ cup raw almonds (whole or chopped)
¼ cup sesame seeds
¼ cup sunflower seeds
¼ cup cashews or any nuts of your preference
1 teaspoon ground cinnamon (optional)
Wet Ingredients:
1½ cups tahini, or natural peanut or almond butter
1 cup honey or agave nectar
1 teaspoon vanilla extract
Instructions
Mix the Dry Ingredients: In a large bowl, combine the rolled oats, desiccated coconut, dried fruits (and/or chocolate chips), nuts, sesame seeds, sunflower seeds, and ground cinnamon.
Prepare the Wet Ingredients: In a separate bowl, mix together tahini (or your choice of nut butter), honey (or agave nectar), and vanilla extract. Microwave the mixture for about one minute to soften it, making it easier to combine with the dry ingredients.
Combine and Shape: Pour the wet mixture into the bowl with the dry ingredients and stir well until fully absorbed. Transfer the mixture onto a greased baking tray and press it down to form a rectangle, approximately 1 inch thick.
Bake (Optional): If you prefer a firmer texture, preheat your oven to 350°F (approximately 180°C) and bake for around 15 minutes, or until the edges are lightly browned. For those who may forget them in the oven (like myself), feel free to skip the baking!
Cut and Enjoy: Once cooled, cut into bars of your desired size. Store in an airtight container for a ready-to-go snack that fuels your runs.
When to Eat Your Energy Bites
Short Runs (up to 5 km): Enjoy one energy bite about 30 minutes before your run.
Moderate Runs (5 km to 10 km): Have one or two bites about 45 minutes before your workout to ensure sustained energy.
Long Runs (over 10 km): Consume two to three bites roughly an hour before heading out, and consider bringing an extra bite or two to nibble on during your run.
These energy bites not only satisfy your nutritional cravings but are also versatile enough to adapt to your personal preferences. Happy running!
