Endurance Sport involves a lot of training and the right fuel to get to both the start and finish line. Rather than filling your stomach with energy gels and bars full of sugar, try baking these energy snacks to eat on the ride along with bananas and your sports drink for electrolytes and hydration. This provides enough carbohydrate per hour to supplement your energy stores, prevent fatigue, and prevent your immune system from taking a hammering.
Any training over 2.5 hours at a medium to high intensity requires carbohydrate intake of approximately 60g per hour. This can be achieved via some energy food and sports drink. You also need to consume 1-1.2g per kg of carbs immediately after exercise (along with 20g of high quality protein) to replenish your body’s energy (glycogen) stores for a speedy recovery if you need to train again the next day.
Eating high sugar processed foods as fuel will raise your insulin resistance and wreck havoc on your immune system and the inflammatory state of your body. Sticking to high carb clean fuel is the best bet for a healthy endurance trained athlete. This means lots of oats, dried berries (not too much or the fibre will cause gastric upset), almond meal and cacao powder. Acai berries are fantastic due to their antioxidant properties.
Energy Ball Recipe
- 1 ½ cup rolled oats
- ½ cup almond butter or Peanut Butter
- ¼ cup ground almond meal
- ¼ cup shredded coconut
- 2 tablespoons of Cacao Powder
- ¼ cup coconut oil
- 4 Tablespoons of favorite dried fruit (cranberries, dried blueberries, diced apricot)
- 1 Tablespoon dried acai berries
- 6 medjool dates, pitted
- 1 Tablespoon maple syrup
- ½ teaspoon cinnamon
- Combine dates, dried fruit, oats, coconut, coconut oil, berries, cinammon, almond butter and maple syrup in food processor and pulse until ingredients are fully chopped into very small pieces and combined.
- Add almond meal and cacao powder, stir until fully combined.
- If mixture is too dry, add additional coconut oil 1 tbsp at a time until mixture is able to be rolled into firm sticky balls. If mixture is too wet, add almond meal 1 tbsp at a time.
- Roll into 1 inch balls. Place balls into an airtight container and store in the fridge or freezer for snacking throughout the week.
- No baking required!
Endurance Energy Bar Recipe
- 2 cups Almond meal
- 4 cups Rolled oats
- 3/4 cup brown sugar
- 1/2 cup Currents or dried blueberries
- 1/2 cup Cranberries
- 1/2 cup chopped dried apricots
- Favourite Jam ~ 400g
- 1⁄2 cup Honey
- 4 tablespoons Cinnamon
- 150g Butter
(makes approx. 20 bars)
- Preheat oven at 180°
- Combine dried ingredients in a food processor and process until the mixture becomes the size of couscous in size
- Melt butter in a saucepan on medium heat then add honey, jam and cinnamon. Mix thoroughly then remove from heat
- Combine wet ingredients with processed dried ingredients.
- Place mixtures in a lined baking tin,with baking paper. Lightly press mixtures down with a wooden spoon or clean hand. If too sticky try your best, place in over, remove after 10 minutes and pat down again, will stick together better
- Bake in over for 30 minutes or until golden brown
- Allow cake to cool then cut into bars and wrap individual bar glad wrap or a zip lock bag. Refrigerate or freeze. They will stay together better if cold and kept in fridge.
1 slice contains:
- 18g of carbs (13g is sugar)
- 10g of fat
- 3g of protein
- 3g of fibre
- 5mg of Omega 3
- 10% of Vitamin A daily requirements
- 14% Of Magnesium daily requirements
- 10% of zinc daily requirements
- 10% Phosphorous daily requirements
- 50% of Vitamin E daily requirements (antioxidant)