Homemade Energy Bar Recipe for Runners

Homemade Energy Bar Recipe for Runners Almond Mocha Bar

Homemade Energy Bar Recipe for Runners

Anyone else feel a bit of a slump in the afternoon? It usually hits me around 3.30-4pm when I get back to the office from the wards in the hospital and I oftentimes reach for the chocolate at this time to push through the final few hours of work.

But recently I’ve been trying to be more mindful of the food choices I’m making, especially looking at why I’m making those choices. Am I choosing the high sugar/high fat snacks because I’m tired? Bored? Hungry?

So instead of being tempted by the vending machine that sits right outside the lifts, I’ve been making my own bars to satisfy the cravings or see me throughfrom breakfast吃午饭时,我需要的患者之间的快速提升。制作你自己的方式,你可以控制你包括配料,这意味着你可以在避免加工糖和食盐过多,但它意味着你可以玩弄自己喜欢的口味组合。

energy bars for runners

This post is in partnership withSpatone UK

Homemade Energy Bars – How to Get a Natural Energy Boost

The trick to getting the perfect energy boosting bar is to mix quick release and slow release carbohydrate sources together, so that you get that instant kick without the subsequent sugar crash.

Dried fruit, oats and nuts are all great bases for a homemade energy bar, with the option to add in chocolate, spices, seeds, protein powders, cereal, nut butter etc for added flavour, texture and protein.

As I mentioned, the beauty of creating your own bars is that you can include your fave flavours. I am a chocolate girl through and through, so almost any bar I’m making is going to include the good stuff. I’ve combined ingredients that are natural energy boosters for this almond mocha bar…


Whilst I’d recommend reducing your caffeine intake in the afternoons to maximise sleep (our best recovery tool), it can be useful for a pick-me-up prior to an afternoon/evening workout.

咖啡因是最利用补品之一nd performance enhancers by athletes. We know that it does work as a brain stimulant (it works by blocking adenosine, a chemical in the brain that makes you feel sleepy and relaxed). It can increase our mental alertness, concentration and heart rate.


I love chocolate so any afternoon treat needs to include some in my opinion. Dark choc is perfect because it’s not high in sugar when compared with milk or white choc. The darker the choc, the more energy boosting caffeine and theobromine your chocolate contains



One of my favourite natural sweet treats, medjool dates are a great source of carbs and fibre, and with a low glycaemic index, the sugar absorption is slow, helping maintain steady energy levels. They taste delicious, like caramel, and add a sticky chewy texture to your baking (they’re obviously great in Sticky Toffee pudding as well as these slightly more nutritious energy bars!).

As well as being a great source of carbs, they’re also packed with potassium, vitamin B6, calcium, magnesium and a natural source of iron.



Homemade Energy Bar Recipe for Runners

Almond Mocha Bar

Makes: 8-10 bars


125g (1 1⁄2 cup) jumbo porridge/rolled oats

125g (1 cup) chopped almonds

1 tbsp instant coffee powder


90g (1⁄2 cup) dark chocolate chips





pinch Sea salt, optional


Line an 8x8inch/20x20cm square tray with baking paper.

In a large bowl, combine rolled oats, almonds, coffee powder, cocoa, and chocolate chips. Set aside.

Combine almond butter, honey, and coconut in a small saucepan. Bring to a boil, let bubble for 20-30 seconds, and remove from heat immediately. Stir in the vanilla.

Pour the hot almond butter and honey mixture over the oats. Stir to combine.

Transfer the mixture to the tray, using the back of your spatula to press firmly. Sprinkle with sea salt if using.

Let cool in the fridge until set, about 2 hours, cut into 8-10 bars. Store in the fridge for a solid set bar!

You can also watch the recipe video on theSpatone YouTube频道.

Homemade Energy Bar Recipe for Runners

Other Energy boosting ingredients you could include in your own energy bars/snacks:








A favourite complex carb amongst athletes, they also contain They also contain beta-glucan, a type of fibre that enhances the body’s immune system, helps stabilize appetite, and may reduce levels of LDL cholesterol. You can try theseOat berry breakfast bars我的共享Spatone Youtube今年早些时候。


Chia seeds, flax seeds and pumpkin seeds are all plant based sources of Omega 3 fatty acids. Omega 3s have been show to help reduce inflammation in the body which is a common cause of fatigue.


Fresh and dried strawberries provide carbohydrates and fibre for energy, they are also an often overlooked source of Vitamin C. Many of our body’s enzymes that use Vitamin C as a co-factor are involved in energy production eg L-Carnitine which is involved in the conversion of fat to energy.


Another great source of carbs and fibre (just don’t smother it in salt or sugar). These can be great when seasoned with herbs and spices, or included in your homemade energy bar for a slow release carb.

What are your favourite natural energy boosters? Anyone else struggle with that 4pm slump??

对于运动员更多的食谱,看看我的书COOK EAT RUN!

This post is part of a partnership with Spatone UK.

1 Comment

  1. Ahmed
    2nd August 2020 / 12:40 am