Energy bars for athletes

Energy bars for athletes They are a supplement that can offer us the necessary energy and nutrients in a comfortable and concentrated way, without having to resort to large amounts of food. The most common is to consume the product in a commercial format, with specific characteristics, they are usually small and light in weight to be easy to transport and take, therefore its use is widespread. It should be remembered that a common error can arise when expectations of ergonomic improvement (increase in physical capacity and improvement in performance) are deposited in the nutritional supplement, the objective of the supplements should be to enhance the benefits of a good planning of these other aspects , but never replace them.

• Those that are high in carbohydrates and low in fat are indicated to be taken during exercise; those that provide carbohydrates and proteins, when finished.
• As it is a fairly dry product, it is important to consume it with water to facilitate the dissolution of carbohydrates and improve their absorption.
• They are usually used as energy in resistance or ultra-resistance exercises or prolonged intermittent exercise, like any team sport.

When is the consumption of energy bars recommended?

• As easy to carry and transport meal replacements.
• To help meet the daily energy needs after an intense training or sports event.
• To provide the amount of nutrients necessary in quantity of food, that is, in higher concentration.
• They are usually used as energy in resistance or ultra-resistance exercises or prolonged intermittent exercise like any team sport.

Nutritional characteristics of energy bars for athletes

They are that exceed 90 minutes in duration, so their nutritional characteristics are adapted to the needs that are generated during and after said activities:

• They provide between 250-500 kilocalories.
• Their main nutrient is usually carbohydrates, although they can provide protein and fat. In addition to vitamins and minerals.
• They are usually easily digestible if consumed with water.

They are offered in a multitude of flavors and in different compositions, those that provide high carbohydrate content and little fat are indicated to be used during exercise, those that provide carbohydrates and proteins are indicated to be used after completing sports practice.

Homemade energy bars for athletes

One of the main drawbacks of commercial products is that they sometimes contain ingredients not declared on their labeling, including substances that may be prohibited, which is why athletes opt for trusted brands or for their own preparation of sports bars. Ingredients and quantities can be varied depending on taste or when the bar is to be consumed.

Date and oat bar Ingredients: - 300 grams of dates - 2-3 cups rolled oats

Elaboration: Soak the pitted dates overnight. 1- The next day, add the dates with the water in which they have been soaked into the blender glass. 2- We beat until a paste is formed (without any liquid remaining). 3- While beating, add the oats, more or less quantity, depending on the consistency that we want to give them. 4- Once the mixture has a paste consistency, we put it on a tray and flatten it with a spatula so that it is smooth. 5- If desired, once flattened we can sprinkle oats on top to taste. 6- Let cool in the fridge for a couple of hours. 7- Cut the dough into bars.

Muesli, figs and nuts bar Ingredients (for 6 bars): - 25 dried figs - 100 grams of muesli flakes - 25 grams of (walnuts, almonds or hazelnuts) - 2 tablespoons of honey

Elaboration: 1- Crush the figs in a mincer until obtaining a sticky homogeneous paste. Reserve in a bowl. 2- Grind the muesli. 3- Mix the with the figs and honey. 4- Place the mixture in a rectangular or square container to give the shape of a bar. 5- Crush the mixture with your hands (previously moistened so that it does not catch) until you have a uniform size over the entire surface. 6- Cut the bars with a wet knife. 7- Store the bars (in the same container) separated by greaseproof paper and let them cool in the fridge.

Cereal, banana and granola bar Ingredients (for 10 bars): - 2 large bananas - 1 tablespoon of syrup - 180 g of rolled oats - 80 grams of dried blueberries - 50 grams of walnuts - 50 grams of almonds - 50 grams of pipes - 1 tablespoon of cinnamon - 1 pinch of salt (to taste)

Elaboration: 1- Heat the oven to 180ºC. Put greaseproof paper on a tray. 2- Smash the bananas with a fork and mix them with the syrup. 3- Chop the walnuts and blueberries. Add them to the bananas along with the rolled oats, the sunflower seeds and the almonds. 4- Season the mixture with cinnamon and a pinch of salt. 5- Mix all the ingredients well. 6- Put the mixture on the oven tray and smooth it with a spatula. 7- Bake the bars for 25 minutes. 8- Let cool for 10 minutes on the tray, once the 10 minutes have passed remove and cut.

Practical advice before consuming energy bars, both commercial and homemade

• The bar should always be tasted before competition, as different concentrations of food can cause digestive discomfort.
• If we drink in excess, due to its high concentration it can make us gain weight, consume if an exercise that requires it is really carried out.
• As it is a fairly dry product, it is important to consume it with water to facilitate the dissolution of carbohydrates and improve their absorption.