homemade energy bars

Homemade Energy Bars

Guidelines for eating on rides are simple. Try to take in 60 grams of carbohydrates or 300 calories an hour (about one energy bar or two granola bars), in doses every 30 minutes. The ideal ratio of carbs to protein is 4 to 1 (the protein molecule actually aids in carbohydrate breakdown), but for cycling nutrition the main idea is that carbs get the starring role, while protein is a helpful sidekick.

A mix of simple sugars (anything sweet) and complex carbs (whole grains, oats, and so forth) is ideal, since the first offers a quick energy boost and the latter is a long-lasting fuel source. Sodium and potassium are crucial, too, but it’s easy to cover the bases if you eat a variety of food homemade energy bars:

4 cups oats
4 cups cereal
1 cup nuts
1 cup raisins
1 cup chocolate chips
2 cups sweetener/binding agent corn syrup if you’re a cash-strapped bike racer, maple syrup, agave or brown rice syrup are all good choices
1 ½ cups peanut butter
salt to taste

Heat the sweetener and peanut butter over medium and combine the remaining ingredients in a large mixing bowl. Stir in the heated sweetener mix, pour into a large square pan, and let it cool.

I slice each batch up into 2-inch-by-2-inch squares, each of which delivers about 250 calories and 40 grams of carbs, a perfect dose of energy for 60 minutes on the bike.

Hope you liked this Homemade Energy Bars recipe! Bon appétit!