DIY workout fuel

November 18, 2008 8:43 AM

Do you have recipes for delicious and healthy bars for pre-workout fuel and/or workout recovery?

I love Clif Builder Bars but I'm a little tired of shelling out the money and also eating so much sugar so it's time to DIY.

I am interested in making my own bars for both workout recovery (cardio and strength training) and pre-workout fuel.

I'm looking to make bars that are high in good complex carbs and/or protein and low in fat and sugar. I am interested in eating as naturally and unprocessed-ly as possible so whole grains, natural sweeteners, fruits, seeds, etc. are of interest.

Oh, and something that tastes swell is also a requirement!

If you share a recipe or suggestion, I'd love to know if it's something you typically eat before workouts or afterward

Thanks!

(Yup, I've seen this thread but would love more options.)

(If you think I'm missing something in the packaged bar dept., I'm not against hearing it, although I've trawled those threads already, I believe.)

posted by Rudy Gerner to food & drink (4 answers total)

This isn't cheap, but you control the ingredients by building your own bars. I've given these a few times as gifts with good results.
posted by *s at 9:05 AM on November 18, 2008

I LOVE this recipe, and so does my entire family. I truthfully don't know what the nutritional profile is, but you can mess with the ingredients pretty much infinitely to get what you want. The initial outlay of ingredients may cost you, but if you can buy in bulk and store them properly, these cost next to nothing per piece. I like that they don't have a synthetic taste.

2 cups nuts (any combo of walnuts, pecans, cashews, almonds, pistachios, etc.)
1 1/2 c dried fruits (figs, dates, apricots, raisins, cranberries, etc.)
1/2 c whole wheat flour
1/2 powdered milk
1/2 c wheat bran
1/2 c wheat germ
1/2 c honey (you can decrease this)
1/4 c oil (whatever vegetable oil you like, and I've forgotten to add it with no ill effects)

Mix fruit & nuts. Mix dry ingredients. Mix it all together with the honey and oil and enough water to moisten. Spread it out in a shallow pan (best to spray or oil it, or line with parchment) and bake at 375F for about 30 minutes. Watch it carefully the first time you make it or any time you make adjustments, just to make sure it doesn't burn. Cut it into bars as soon as it comes out of the oven, but leave them in the pan until they're cool. Store them in an airtight container. I don't know how long they'll last because ours never make it past day 2.
posted by cooker girl at 9:19 AM on November 18, 2008 [2 favorites]

That reminds me, I am very interested in nutritional profile (calories, fat, carbs, protein, sugar, fiber) so if you know it, please please please include it. Thanks!
posted by Rudy Gerner at 9:28 AM on November 18, 2008

This recipe was recommended to me in a recent AskMe thread. The bars come out really large, so you could easily cut them in half, but the site says each one has 45g protein, 57g carbs, and 14.5 g fat. I made them the other day. They're edible, but a little bit sticky and difficult to handle.
posted by ludwig_van at 10:31 AM on November 18, 2008 [1 favorite]