Home made energy bar - Nicolas AUBINEAU | Sports Dietician

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Home made energy bar

home made energy barIt is the inseparable ally of the athlete with the sports drink and the energy gel. Added to the carbohydrate supply, the homemade energy bar brings a protein complement which allows to prevent the muscular breaks along the effort. This intake is preferred in sports like marathon, trail, triathlon, cycling… but also for bodybuilding trainings, crossfit…

 

I give you an energy bar easy to make at home and which perfectly fits to the athletes following a veggie diet, lactose free and/or gluten free.

 

Ingredients for 6 homemade big bars (±60g) or 12 small energy bars by Nicolas Aubineau (±30g)

home made energy bar nicolas aubineau50g (1.76 oz) almonds
100g (3.52 oz) nuts (cajun, pecan, brazil, Grenoble…)
50g (1.76 oz) pistachio
100g (3.52 oz) dried stoned dates
2 tablespoons light cocoa powder
2 tablespoons cocoa bean chips
2 tablespoons coconut oil
1 tablespoon powdered ginger
1 tablespoon of powdered lemon peel
4 pinches fleur de sel

Home made energy bar price

1 big bar: 0,90€ (1.04$ – £0.78)
1 small bar : 0,45€ (0.52$ – £0.39)

 

Average nutritional information:

Average analysis (1) Big bar  Small bar(2) %NRV  big (small)(3)
Energy (kcal) 316 158
Protein (g) 7.4 3.7
Lipids(g) 23.9 12
Carbohydrates (g) 13.8 6.9
   inlcuding sugar (g) 10.9 5.4
Magnesium (mg) 73.3 36.6 20% (10%)
Calcium (mg) 46.9 23.4 6% (3%)
Phosphorus (mg) 154.5 77.2 22% (11%)
Potassium (mg) 342.8 171.4 17% (8.5%)
Sodium (mg) 81.8 40.9
Iron (mg) 1.7 0.9 12% (6%)
Zinc (mg) 1.5 0.7 15% (7.5%)
Copper (mg) 0.5 0.25 53% (26.5%)
Manganese (mg) 0.8 0.4 38% (19%)
Iodin (µg) 2 1 1% (0.5%)
Sélénium (µg) 2.5 1.2 4% (2%)
Vitamin E (mg) 1.5 0.7 12% (6%)
Vitamin C (mg) 0.50 0.25 1% (0.5%)
Vitamin B1 (mg) 0.2 0.1 15% (7.5%)
Vitamin B2 (mg) 1.1 0.55 10% (5%)
Vitamin B3 (mg) 0.9 0.4 6% (3%)
Vitamin B5 (mg) 0.4 0.2 6% (3%)
Vitamin B6 (mg) 0.2 0.1 15% (7.5%)
Vitamin B9 (µg) 28.2 14.1 14% (7%)

(1) Source Ciqual 2013
(2) 1 big bar = 1/6th of the preparation = 60g; 1 small bar = 1/12th of the preparation = 30g
(3) Nutritional Reference Values calculated for 1 big bar (1 small bar)

 

Homemade energy bar recipe by Nicolas Aubineau

home made energy bar preparationPut all the ingredients in a blender and blend until you get small bites and a sticky dough. Put the dough in a plate (square or rectangle shaped) previously covered with cooking paper. Press the dough inside the plate in order to get a consistent and firm dough.

 

Put the plate in the refrigerator for 12 hours. Cut the bars at the desired size and wrap them in an hermetic container.

 

Alternatives regarding ingredients

Fruits and/or proteins:

Chestnut, Grenoble nut, Brazil nut, Cajun nut, Pecan nut, Macadamia nut, hazelnut, pistachio, pine nuts.. Chia seeds, flax, hemp, sunflower, sesame, squash…

 

Dried and/or crystallized fruits

Dried apricot, prunes, dried grapes, dried fig, dried kiwi… dried goji berries…. Crystallised orange, mandarins…
Note for dried fruits : It’s recommended to limit to its minimum the size of dried fruits in the bar (by chopping and cutting them a lot), in order to have a better texture of the bar and a better digestibility.

 

Spices and condiments

Garlic, dill, anise, badian, basil, bouquet garni, capers, cinnamon, cardamom, caraway, celery, chervil, chili, 5 berries, chive, lemongrass, clove, cilantro, cumin, turmeric, curry, shallots, tarragon, fennel, fenugreek, ginger, laurel, marjoram, mint, mustard, nutmeg, white onion, yellow onion, red onion, oregano, paprika, small white onion, parsley, Cayenne pepper, sweet pepper, Espelette pepper, white pepper, black pepper, pink pepper, Sichuan pepper, horseradish, Ras el Hanout, rosemary, saffron, savoury, sage, sesame, thyme…

 

Optionnal

Dark chocolate chips, milk chocolate chips, cocoa beans, quinoa, rice, puffed corn… oatmeal, granola…

 

For more information regarding the similar energy bars but sold in shops, you can have a look at my energy bars comparative chart, updated one year after the other.

 

Sportingly,

 

Nicolas AUBINEAU
Dietitian Sports Nutritionist

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Nicolas Aubineau
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Nicolas AubineauFrench Clinic and Sports Dietitian Nutritionist, I created this site to meet the needs of athletes in sports nutrition.

You will find many free articles and home recipes. I also propose personalized diet plans for those who prepare a competition, seek a nutritional balance corresponding to their way of life and their sporting activity.

Good reading !