Do you need a long run energy boost but don't want to spend money on expensive gels and energy bars? This is your lucky day. It's easy to create homemade energy bites that supply the same nutrients and energy as store-bought energy chews, but taste better and are cheaper. The best part? You can customize them to your liking and know exactly what goes into them. Follow these 5 easy DIY recipes to give you the energy you need to crush your long run.
#1 Banana energy bites
When you need a quick burst of mid run energy reach for these banana bites. Low in fat and fiber, they provide easily digested carbs thanks to the combination of banana, honey, and white flour (whole-wheat flour contains more fiber, which slows digestion). Roll on to EatingWell to try this recipe!
When compared to sports beverages, bananas have equivalent or stronger anti-inflammatory benefits for athletes. Bananas are also high in potassium, an electrolyte that helps the body maintain fluid equilibrium.
Photo and Recipe: Eating Well/Diabetic Living Magazine
#2 Oatmeal raisin peanut butter balls
These no-bake snacks take just 15 minutes to make and offer steady, long-lasting mid run energy. The peanut butter base is packed with protein to keep your muscles fueled and the oats deliver carbs for energy while oats provide slow-burning energy.
The raisins are the perfect touch—they’re a natural source of sugar to spike your blood glucose, which gives you a quick energy boost. The only hard part? Not eating the whole batch. Follow this recipe from Two Peas & Their Pod that only takes minutes to make!
Photo and Recipe: Two Peas & Their Pod/Maria Lichty
#3 Chocolate chip protein bars
This high-protein energy bar recipe contains less sugar than the normal bar and has 12 grammes of protein. They require only six ingredients and are gluten-free, dairy-free, and vegan.
For a more “peanut butter cup” flavour, use peanut butter, or cashew butter and vanilla protein powder for a cookie dough flavour.
Photo and Recipe: Lee Hersh/Daily Burn
#4 Fruit and nut flapjack
We all know how energising porridge is, so it should be no surprise that, when compacted down into a snack-sized portion, oats provide a quick and easy boost of energy. This super easy Amanda James’s ultimate flapjacks with mixed nuts and dried fruits recipe is a winner every time.
Photo and Recipe: Olive Magazine/Amanda James
#5 Baked sweet potato chunks
Lucky for you, a medium-sized baked sweet potato can supply you with enough natural energy to run a half marathon. Sweet potatoes are loved because of the taste, versatility and affordability.
Plus they’re easy to find at all grocery stores. Sweet potatoes are often overlooked as a fueling option for runners, but they have a good balance of carbs, fiber, protein and micronutrients.
Check out Chelsea's Messy Apron of roasted sweet potatoes recipe also to know how to pick good sweet potatoes and all other FAQs about sweet potatoes.
Photo and Recipe: Chelsea’s Messy Apron
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