Energy bars for a whole day in the saddle
Most bars contain the majority of calories in the form of carbohydrates. That works well when you need a quick boost of energy but if you’re going for a day-long cycling trip, you might want to consider bars that are well-rounded. They should contain some protein, which helps prevent muscle break-down, and some fats that serve as a stable, longer-lasting energy source.
These bars are slightly harder to digest so you should always slow down or take a break to refuel if you want to avoid gut issues. But in turn, you will be able to ride for a really long time and recover well for the next day.
Recipe: Chocolate Dipped Caramel Nut Bars
This recipe yields 10 bars. It’s full of wholesome ingredients, so you can be sure it contains a lot of energy, a balanced ratio of protein, carbs, and fat as well as some useful minerals and vitamins to keep you going. If you take these bars with you on a bike when it’s hot out, be sure to carry them tightly sealed because of the chocolate.
For the apple cider caramel
¾ cup heavy cream or full fat coconut milk
¼ cup apple cider
1 cup maple sugar
1 teaspoon vanilla extract
⅓ teaspoon ground cinnamon
1 cinnamon stick
For the rest of the bars
1 cup almonds
1 cup walnuts, chopped
½ cup pistachios
½ cup coconut flakes, chopped
½ cup cranberries
1 tablespoon chia seeds
1 cup chocolate chips, melted
1. In a small saucepan over medium heat, combine all the ingredients for the apple cider caramel.
2. Bring to a boil, then set a timer for 12 minutes, don’t let the mixture boil over. Then reduce the heat to low and simmer for 5 more minutes. Remove the cinnamon stick and let cool for 5 minutes.
3. Line a baking dish with foil or baking paper.
4. Place almonds, walnuts, pistachios, coconut, cranberries, and chia seeds in a bowl and mix.
5. Pour ½ cup worth of caramel into the bowl with the nuts and mix again.
6. Pour the nut caramel mixture into the lined dish and spread out until even throughout.
7. Place in the freezer for 3+ hours. Remove from freezer and cut into bars or squares.
8. Melt chocolate then dip each bar in the chocolate, using a spoon to press chocolate up on the sides of each bar. Place back on baking paper and into the fridge for 10+ minutes.
9. Serve immediately or store the rest in the freezer.