Tomorrow is going to be a long day on the bike. A 120 mile round trip from London to Brighton and back is what we’ve got planned. If you’re going to be exercising for that length of time you need to be planning your nutrition and fuelling your body correctly. These peanut butter power bars are a tried and tested source of nutrition for me during long endurance exercise.
Let’s talk a bit of science for a second.
Our muscles run on glucose. During exercise our body breaks down carbohydrates to isolate glucose and then sends it into our bloodstream for immediate use, or stores it as glycogen for reserves. If your body runs out of glucose and glycogen, your muscles will not have any fuel to run on and you will ‘hit the wall’, or ‘bonk’. Therefore it’s essential to regularly eat simple sugars and carbohydrates during endurance exercise to keep your muscles fuelled.
Sports gels are great for an instant sugar hit, but I struggle to stomach more than a few. I strongly recommend eating natural whole foods in between gels to stabilise your digestive system and keep your insides from turning to water. 😷
Enter the Peanut Butter Power Bar!
These couldn’t be simpler to make and will keep your body performing for hours during endurance exercise.
One of the best things about these peanut butter power bars is they take just 4 ingredients to make (if you include the pinch of salt). The dates provide the glucose and fructose which becomes a quick hit of fuel for our muscles to feed on, while the oats provide more complex carbohydrates for a slower release of energy. The peanut butter provides a good source of fat which our body uses as fuel during low intensity exercise, and the salt helps to provide sodium lost through sweat.
And if you aren’t bothered about all the science, or aren’t using these during exercise, don’t worry because these work just as well as a healthy snack. I love the taste of these peanut butter power bars and wouldn’t feel one bit guilty about eating 3 or 4 in one go any time of day!
Let me know what you think of these and if they helped you get through some long endurance training!
If you liked these bars you might also like my almond energy bars.
Note: You will need a food processor to create these bars. I use this Andrew James 700w food processor. [Affiliate link]
Peanut Butter Power Bars for Endurance Exercise
Easy to make 4 ingredient power bars to fuel your body during long periods of exercise. Vegan and made of whole food natural ingredients.
- 2 cups medjool dates
- 1/2 cup (250g) good quality peanut butter
- 3/4 cup (65g) rolled oats
- 1/4 tsp rock salt
Soak dates for 10 minutes in lukewarm water.
Add all ingredients to food processor and pulse until almost completely broken down. The mixture should be sticky and clumping together.
Line a small baking pan with greaseproof paper and transfer the mixture into the pan. Press down and spread evenly across the pan to your desired thickness.
Place in the freezer for 15-20 minutes. Once set, remove from freezer and cut into bars.