NO BAKE ENERGY BARS

PREPARATION TIME: 30 minutes TOTAL TIME: 1 hour and 10 minutes

If you’re tired of eating energy gels or other commercial products and are looking to add more variety to your long runs, these energy bars are perfect for you.

Additional fuel while exercising is essential for training sessions longer than 1 hour to allow your body to sustain the effort. The longer the activity, the more critical it will be to consume energy.

Ideally, consider 30 to 60g of carbohydrates for every hour of activity. However, be careful not to add too much fibre or fat if you plan to run at a higher intensity. For longer, lowerintensity runs carbohydrates should still take priority, but you can also consume some fat to make up for the calories.

These energy bars are ideal for long aerobic runs. Consider eating this bar halfway through your run or break it into smaller bits and eat a small bite every 15 to 20 minutes. Remember to stay well hydrated to help your gut process and absorb all the energy you consume.

INGREDIENTS:

• 1 ¾ cup pitted dates

• ⅓ cup dried unsweetened cranberries

• ½ cup strawberry jam

• ½ cup quick oats

• ½ cup peanut butter

• ¼ cup mixed nuts

Notes

• Leftovers: Refrigerate for up to five days. Freeze for up to three months

• Smaller portions: cut bars in half (total 16 squares) if you prefer to eat and carry smaller amounts

Directions

SERVINGS: 8

1. Soak the dates in a bowl of warm water for 15-20 minutes

2. Drain thoroughly

3. Add the dates and the rest of the ingredients to a food processor and mix until well combined

4. Line a 20 or 22-cm square baking dish with baking paper

5. Scrape the mixture into the baking dish using a rubber spatula and press into an even layer

6. Cover with plastic wrap and let it set in the freezer for 40 minutes

7. Cut into 8 rectangles, wrap individually with aluminium foil, and store in the fridge or freezer

8. Enjoy!

NUTRITION PER SERVING

• Calories: 309

• Carbohydrates: 46g

• Fibre: 5g

• Sugar: 33g

• Protein: 7g

• Fat: 13g

INSIDER KNOWLEDGE: Gaby is a sports nutritionist, dietitian and founder of IntensEATfit who specialises in optimising performance for ultra runners by making food their best ally in sport and life. Find her online at intenseatfit.com for more info.