自制能量棒食谱运动员

自制能量棒食谱运动员杏仁摩卡酒吧

自制能量棒食谱运动员

Anyone else feel a bit of a slump in the afternoon? It usually hits me around 3.30-4pm when I get back to the office from the wards in the hospital and I oftentimes reach for the chocolate at this time to push through the final few hours of work.

但最近我一直在试图更加注意食品的选择我做的,尤其是在看我为什么做出这些选择。我在选择高糖/高脂肪的零食,因为我累了吗?无聊?饥饿?

因此,而不是由自动售货机,坐在外面的升降机被诱惑的,我一直在做我自己的酒吧,以满足烟瘾,也看到我通过从早餐to lunch when I need a quick boost between patients. Making your own means you can control the ingredients you include, meaning you can avoid over processed sugar and too much salt, but it means you can play around with your favourite flavour combinations.

energy bars for runners

这篇文章是与合作伙伴Spatone英国

家made Energy Bars – How to Get a Natural Energy Boost

The trick to getting the perfect energy boosting bar is to mix quick release and slow release carbohydrate sources together, so that you get that instant kick without the subsequent sugar crash.

Dried fruit, oats and nuts are all great bases for a homemade energy bar, with the option to add in chocolate, spices, seeds, protein powders, cereal, nut butter etc for added flavour, texture and protein.

正如我所说,创建自己的酒吧的美妙之处在于,你可以包括你最喜欢的口味。我是一个巧克力女孩透,所以几乎所有的酒吧,我正在打算包括的好东西。我结合作为此杏仁摩卡吧天然能源的助推器成分...

Coffee

虽然我会建议减少在下午的咖啡因摄入量,最大限度的睡眠(我们最好的恢复工具),它可以为提神了之前的下午/晚上锻炼是有益的。

咖啡因是最利用补品之一nd performance enhancers by athletes. We know that it does work as a brain stimulant (it works by blocking adenosine, a chemical in the brain that makes you feel sleepy and relaxed). It can increase our mental alertness, concentration and heart rate.

Dark Chocolate

I love chocolate so any afternoon treat needs to include some in my opinion. Dark choc is perfect because it’s not high in sugar when compared with milk or white choc. The darker the choc, the more energy boosting caffeine and theobromine your chocolate contains

I also like this study that showed that dark chocolate can help improve V02 Max, the flavanols can help reduce inflammation and help your mitochondria function more efficiently. Cacao releases serotonin, the darker the chocolate, the more of a mood-boosting serotonin.

日期

One of my favourite natural sweet treats, medjool dates are a great source of carbs and fibre, and with a low glycaemic index, the sugar absorption is slow, helping maintain steady energy levels. They taste delicious, like caramel, and add a sticky chewy texture to your baking (they’re obviously great in Sticky Toffee pudding as well as these slightly more nutritious energy bars!).

As well as being a great source of carbs, they’re also packed with potassium, vitamin B6, calcium, magnesium and a natural source of iron.

Almonds

These vitamin powerhouse nuts are packed with vitamin E, calcium, magnesium, potassium and iron, not to mention protein. Opt for skin-on raw almonds for a great source of fibre. Eating almonds in combination with higher sugar foods help to stabilise blood sugar, maintaining energy levels for longer so see you through your work day/workout!

自制能量棒食谱运动员

杏仁摩卡酒吧

品牌:8-10条

配料:

125克(1 1/2杯)巨型粥/燕麦片

125g (1 cup) chopped almonds

1tbsp instant coffee powder

2 tbsp cocoa powder

90g (1⁄2 cup) dark chocolate chips

125克(1/2杯)杏仁油,无盐

125g (1⁄4 cup) honey

2 tbsp coconut oil

1tsp vanilla extract

捏海盐,可选

Method:

Line an 8x8inch/20x20cm square tray with baking paper.

In a large bowl, combine rolled oats, almonds, coffee powder, cocoa, and chocolate chips. Set aside.

Combine almond butter, honey, and coconut in a small saucepan. Bring to a boil, let bubble for 20-30 seconds, and remove from heat immediately. Stir in the vanilla.

Pour the hot almond butter and honey mixture over the oats. Stir to combine.

将混合物转移到托盘,使用刮刀的按后退牢固。如果使用海盐洒。

Let cool in the fridge until set, about 2 hours, cut into 8-10 bars. Store in the fridge for a solid set bar!

您还可以观看上的图像菜谱Spatone的Youtubechannel

自制能量棒食谱运动员

Other Energy boosting ingredients you could include in your own energy bars/snacks:

Bananas

A great source of carbs, the fibre helps the sugar from the fruit release more slowly into our bloodstream for a steady stream of energy. Plus they are a natural source of potassium and vitamin B6, both of which are involved in the body’s energy metabolism and storage.

苹果

The high antioxidant properties in apples is thought to help slow the release of the carbs from these popular fruits, creating a longer sustained energy boost in our bodies. Don’t forget to keep the skin on for maximum fibre intake.

藜麦

This protein rich carbohydrate actually has a low glycaemic index, again giving that all important slow release of energy into the body. Plus it contains the nutrients manganese, magnesium and folate, all involved in the body’s natural production of energy.

Oats

最喜欢复杂的碳水化合物之间的运动员,它们也包含它们还含有β-葡聚糖,一种类型的纤维,能增强人体的免疫系统,有助于稳定食欲,并可能降低低密度脂蛋白胆固醇的水平。您可以尝试以下燕麦浆果早餐棒I shared on theSpatone的Youtubeearlier this year.

种子

Chia seeds, flax seeds and pumpkin seeds are all plant based sources of Omega 3 fatty acids. Omega 3s have been show to help reduce inflammation in the body which is a common cause of fatigue.

Strawberries

Fresh and dried strawberries provide carbohydrates and fibre for energy, they are also an often overlooked source of Vitamin C. Many of our body’s enzymes that use Vitamin C as a co-factor are involved in energy production eg L-Carnitine which is involved in the conversion of fat to energy.

Popcorn

Another great source of carbs and fibre (just don’t smother it in salt or sugar). These can be great when seasoned with herbs and spices, or included in your homemade energy bar for a slow release carb.

什么是你最喜欢的自然能源的助推器?与下午4点暴跌别人斗争?

For more Recipes for Runners, check out my bookCOOK EAT RUN

This post is part of a partnership with Spatone UK.

1条评论

  1. Ahmed
    2020年8月2日/上午12点40分

    Wow what a lovely content what about this training
    https://bit.ly/31aFUbP