Home made energy bar
It is the inseparable ally of the athlete with the sports drink and the energy gel. Added to the carbohydrate supply, the homemade energy bar brings a protein complement which allows to prevent the muscular breaks along the effort. This intake is preferred in sports like marathon, trail, triathlon, cycling… but also for bodybuilding trainings, crossfit…
I give you an energy bar easy to make at home and which perfectly fits to the athletes following a veggie diet, lactose free and/or gluten free.
Ingredients for 6 homemade big bars (±60g) or 12 small energy bars by Nicolas Aubineau (±30g)
50g (1.76 oz) almonds
100g (3.52 oz) nuts (cajun, pecan, brazil, Grenoble…)
50g (1.76 oz) pistachio
100g (3.52 oz) dried stoned dates
2 tablespoons light cocoa powder
2 tablespoons cocoa bean chips
2 tablespoons coconut oil
1 tablespoon powdered ginger
1 tablespoon of powdered lemon peel
4 pinches fleur de sel
Home made energy bar price
1 big bar: 0,90€ (1.04$ – £0.78)
1 small bar : 0,45€ (0.52$ – £0.39)
Average nutritional information:
| Average analysis (1) | Big bar | Small bar(2) | %NRV big (small)(3) |
| Energy (kcal) | 316 | 158 | |
| Protein (g) | 7.4 | 3.7 | |
| Lipids(g) | 23.9 | 12 | |
| Carbohydrates (g) | 13.8 | 6.9 | |
| inlcuding sugar (g) | 10.9 | 5.4 | |
| Magnesium (mg) | 73.3 | 36.6 | 20% (10%) |
| Calcium (mg) | 46.9 | 23.4 | 6% (3%) |
| Phosphorus (mg) | 154.5 | 77.2 | 22% (11%) |
| Potassium (mg) | 342.8 | 171.4 | 17% (8.5%) |
| Sodium (mg) | 81.8 | 40.9 | |
| Iron (mg) | 1.7 | 0.9 | 12% (6%) |
| Zinc (mg) | 1.5 | 0.7 | 15% (7.5%) |
| Copper (mg) | 0.5 | 0.25 | 53% (26.5%) |
| Manganese (mg) | 0.8 | 0.4 | 38% (19%) |
| Iodin (µg) | 2 | 1 | 1% (0.5%) |
| Sélénium (µg) | 2.5 | 1.2 | 4% (2%) |
| Vitamin E (mg) | 1.5 | 0.7 | 12% (6%) |
| Vitamin C (mg) | 0.50 | 0.25 | 1% (0.5%) |
| Vitamin B1 (mg) | 0.2 | 0.1 | 15% (7.5%) |
| Vitamin B2 (mg) | 1.1 | 0.55 | 10% (5%) |
| Vitamin B3 (mg) | 0.9 | 0.4 | 6% (3%) |
| Vitamin B5 (mg) | 0.4 | 0.2 | 6% (3%) |
| Vitamin B6 (mg) | 0.2 | 0.1 | 15% (7.5%) |
| Vitamin B9 (µg) | 28.2 | 14.1 | 14% (7%) |
(1) Source Ciqual 2013
(2) 1 big bar = 1/6th of the preparation = 60g; 1 small bar = 1/12th of the preparation = 30g
(3) Nutritional Reference Values calculated for 1 big bar (1 small bar)
Homemade energy bar recipe by Nicolas Aubineau
Put all the ingredients in a blender and blend until you get small bites and a sticky dough. Put the dough in a plate (square or rectangle shaped) previously covered with cooking paper. Press the dough inside the plate in order to get a consistent and firm dough.
Put the plate in the refrigerator for 12 hours. Cut the bars at the desired size and wrap them in an hermetic container.
Alternatives regarding ingredients
Fruits and/or proteins:
Chestnut, Grenoble nut, Brazil nut, Cajun nut, Pecan nut, Macadamia nut, hazelnut, pistachio, pine nuts.. Chia seeds, flax, hemp, sunflower, sesame, squash…
Dried and/or crystallized fruits
Dried apricot, prunes, dried grapes, dried fig, dried kiwi… dried goji berries…. Crystallised orange, mandarins…
Note for dried fruits : It’s recommended to limit to its minimum the size of dried fruits in the bar (by chopping and cutting them a lot), in order to have a better texture of the bar and a better digestibility.
Spices and condiments
Garlic, dill, anise, badian, basil, bouquet garni, capers, cinnamon, cardamom, caraway, celery, chervil, chili, 5 berries, chive, lemongrass, clove, cilantro, cumin, turmeric, curry, shallots, tarragon, fennel, fenugreek, ginger, laurel, marjoram, mint, mustard, nutmeg, white onion, yellow onion, red onion, oregano, paprika, small white onion, parsley, Cayenne pepper, sweet pepper, Espelette pepper, white pepper, black pepper, pink pepper, Sichuan pepper, horseradish, Ras el Hanout, rosemary, saffron, savoury, sage, sesame, thyme…
Optionnal
Dark chocolate chips, milk chocolate chips, cocoa beans, quinoa, rice, puffed corn… oatmeal, granola…
For more information regarding the similar energy bars but sold in shops, you can have a look at my energy bars comparative chart, updated one year after the other.
Sportingly,
Nicolas AUBINEAU
Dietitian Sports Nutritionist
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