Happy holidays! If you’re like me at this time of year, the intense training volume can lead to some serious hunger. There is no doubt that as your intensity increases so does the amount of food you need to consume in order for your body to adapt to the training stimuli. This can lead to some huge grocery bills! Plowing through a box of energy bars in 2-3 days sure doesn’t help. Therefore, I’ve developed a recipe for a more economical and more nutritious alternative to store-bought energy bars that are often high in sugar with questionable glycemic indices.
Frank’s Secret Family Recipe
• 3 cups of uncooked oatmeal (Quaker Oats)
• 1 cup of dried mixed fruit, chocolate chips, fruit bits, or favorite ingredient
• 3/4 cup of brown sugar or molasses
• 1 cup honey
• 8 ounces of non fat vanilla yogurt
• 1 cup of apple sauce
• 2 egg whites, lightly beaten
• 2 tablespoons of skim milk
• 2 teaspoons of vanilla
• 1 teaspoon of baking soda
• 1 teaspoon of ground cinnamon
Combine the ingredients in a large bowl and mix thoroughly. Spread out in a lightly greased baking pan and bake @ 350 degrees Fahrenheit for 28-30 minutes. Enjoy!
Tip: You can adjust the sugar content of the recipe to reflect how you want to use the bars. Example: For a post ride or race carbohydrate replacement bar, use glucose (high GI) as the primary sugar instead of honey, brown sugar, and molasses. For a recovery bar add some protein powder in a 1:4 ratio to sugars/carbohydrate.
Questions or comments? Visit Frank at FasCat Coaching.com Frank is a USA cycling certified coach and category 1 racer that can be found in and around Boulder, CO sneaking through old family recipes when nobody’s looking.