Home made energy bars / drinks

Mannman

We read a lot now about the benefits of recovery and energy bars / drinks, but does anyone have any recipes for home-made drinks or bars? In the Mail on Sunday was an article about Sir Alan Sugar, who makes his own smoothy energy booster drink, but it is too thick to drink it through a straw. As he's riding a £7k Pinarello you'd think he'd buy a proprietary drink, but are there any good recipes out there, please?
Thanks

bobpzero

one energy bar recipe

i tried this, with sis rego,need a big food processor
http://www.stumptuous.com/cms/displayarticle.php?aid=139
just another one with a video, probably a lot easier to understand
http://smarterfitter.com/blog/2007/11/28/howto-make-your-own-protein-bars/

wilfus

I found this recipe the other day and will be having a go at making some in the next couple of days.


Trail Mix Bar

Ingredients
55 g (2 oz) butter
3 tbsp golden syrup or clear honey
100 g (3 1/2 oz) quick cook oats
80 g (3 oz) packed soft brown sugar
30 g (1 oz) Cheerios
40 g (1 1/2 oz) raisins
40 g (1 1/2 oz) salted peanuts or pumpkin seeds
55 g (2 oz) milk chocolate chips or dried cranberries
35 g (1 1/4 oz) sunflower seeds
1/4 tsp salt



Method:
Pre-heat oven to 325°F/170°C/Gas 3. Line a 20 cm x 20 cm (8 in x 8 in) tin with baking parchment and grease lightly.

Put the butter and golden syrup in a small pan over a low heat until the butter has melted. Set aside to cool.

Put the remaining ingredients in a large bowl and stir together. Add the cooled butter mixture and mix well to combine. Transfer the mixture to the prepared tin and press down firmly. Bake for 30–35 minutes until the centre is just firm to the touch.

Remove from the oven, cool for 15 minutes then mark into 8 bars, using a sharp knife. Allow to cool completely before lifting from the pan. Store in an airtight container.


Information:
MAKES 8
Preparation time: 10 minutes
Cooking time: 35 minutes

Edwin

Practically any flapjack recipe will make a reasonable homemade energy bar, although I'd only use that for training/club runs and not racing - the difficulty with the gel type of products would be making suitable packaging.

I always use homebrew energy drink though, 50/50 water and fruit juice (I find red grape juice best as it doesn't give me indigestion), pinch of Lo salt, squash to flavour and a few tablespoons of plain maltodextrin, which I buy in bulk off the internet. For a longer ride I'll stick 3-400 mg of caffeine in there as well, the squash will just about mask the taste.
Most of the commercial powdered mixes I looked at are 98% maltodextrin anyway.

For recovery drink I blend a banana, some chocolate ice cream, skimmed milk and bulk-bought whey protein, and maybe throw a Yazoo choccy milkshake in as well if I want even more calories. This comes up regularly, search the forum for more ideas.

tomskelton

Sounds like too much faffing about for me!

SunWuKong

Home made flapjacks for me.

jibberjim

Edwin wrote:

the difficulty with the gel type of products would be making suitable packaging

Gel-flasks are widely available! 6 shots of gel in a small flask that fits comfortably in a pocket or on a frame mount.

Edwin wrote:

I always use homebrew energy drink though, 50/50 water and fruit juice (I find red grape juice best as it doesn't give me indigestion), pinch of Lo salt, squash to flavour and a few tablespoons of plain maltodextrin,

Squash and fruit juice! you must like your drinks sweet and strong

Edwin wrote:

which I buy in bulk off the internet. For a longer ride I'll stick 3-400 mg of caffeine in there as well, the squash will just about mask the taste.

That's quite a lot of caffeine, especially with the difficulty in accurately measuring that little amount. but if you do drink the 1l over the entire ride probably not too much.

Jim.

mclarent

40% pure OJ (tropicana for me), 60% water.

RChung

1 quart (950 mL) water

1/2 teaspoon (2.5 g) baking soda

1/2 teaspoon (2.5 g) table salt

1/4 teaspoon (1.25 g) salt substitute (potassium-based), such as Lite Salt or Morton Salt Substitute

2 tablespoons (30 g) sugar

8 ounces Vodka