Prep time: 10 min.
Makes 8 bars
1 cup whole oats
1/2 cup peanut butter
1/3 cup honey
1/2 cup ground flax seeds
1 Tbsp chia seeds
1/3 cup mini chocolate chips
1/4 vanilla protein powder (or add 1/2 tsp of vanilla extract if you use other protein powders like hemp or whey)
Mix all ingredients. Press into small rectangular plastic container lined with wax or parchment paper. Supposedly keeps 2 weeks in refrigerator, but they never last long in our house.
Nutritional content per bar made with flax seeds:
270 kcal
14 gm fat
5.9 gm fiber
14 gm sugar
10 gm protein
10% daily iron
Recipe courtesy of Fox Valley YMCA
Alterations: I prefer sesame seeds instead of flax, less gas inducing :) and nicer to fellow runners. To add more fiber and protein and healthy fats, I would add 2 Tbsp of ground pecans or sliced almonds; 2 Tbsp of coconut flakes; and substitute some of the chocolate chips with craisins.
When is the best time to use energy bars? That is debatable among runners; and truthfully, everyone digests differently, too. It used to be that people would "carbo load" night before a LONG race; but now it is believed that the meals 48 hours BEFORE the race is most important. For the short races we do, it is really not necessary to LOAD on carbs. Generally you should not eat too much within 2 hours of intense running to avoid a side-ache! Hydration is probably equally important!
