Fuel Your Performance: Granola Bar Recipe

Fuel Your Performance: Granola Bar Recipe
By Diana Kmet'kovà, Senior Skater on Team Olympia CZE

As a synchro skater, it's important to fuel your body with the right nutrients to perform at your best. Whether you're hitting the ice for practice or gearing up for a competition, having a nutritious snack on-hand can make all the difference in your energy levels and performance. That's why I'm sharing a recipe for homemade granola bars that are not only delicious but also packed with healthy ingredients to support your athletic endeavours. What's more, this recipe is wonderfully versatile, allowing you to tailor it to your preferences or use ingredients you have in your pantry at any given moment.

Ingredients:

- 2 cups rolled oats

- 1/2 cup chopped nuts (such as almonds, cashews, walnuts, or pecans)

- 1/2 cup dried fruit (such as dates, figs, cranberries, raisins, or apricots)

- 1/4 cup seeds (such as hemp seeds, ground flaxseeds, pumpkin seeds or sunflower seeds)

- 1/4 cup of liquid sweetener (such as date syrup, maple syrup or honey)

- 1/4 cup nut butter (such as peanut butter, almond butter or cashew butter)

- 1 teaspoon vanilla extract

- Pinch of salt

- Optional: dark chocolate chips or cocoa nibs for an extra energy boost

Instructions:

1. Preheat your oven to 350°F (175°C). Line a baking dish with parchment paper or lightly grease it with coconut oil to prevent sticking. Tip: I recommend using a silicone loaf pan, which does not have to be greased, and the baked goods do not stick at all!

2. In a large mixing bowl, combine the rolled oats, chopped nuts, dried fruit, and seeds. Mix well to distribute the ingredients evenly.

3. In a small saucepan, combine the sweetener of choice, nut butter, vanilla extract, and a pinch of salt. Heat over low heat, stirring constantly, until the mixture is smooth and well combined. Remove from heat.* 

4. Pour the wet ingredients over the dry ingredients in the mixing bowl. Use a spatula or wooden spoon to mix everything together until the oats and nuts are evenly coated with the wet mixture. If desired, fold in the dark chocolate chips or cocoa nibs at this stage.**

5. Transfer the mixture to the prepared baking dish. Use the back of a spoon or your hands to press the mixture firmly and evenly into the dish, making sure it's tightly packed.

6. Bake in the preheated oven for 20-25 minutes or until the edges are golden brown.

7. Remove from the oven and let cool completely in the baking dish. Once cooled, use a sharp knife to cut the granola into bars or squares.

8. Store the granola bars in an airtight container at room temperature for up to one week or in the refrigerator for a longer shelf life. They're ready to grab and go whenever you need a quick and nutritious snack to fuel your skating sessions!

* Depending on the ingredients, you might be able to mix it in a bowl instead of heating it in a saucepan.

** If you find that the mixture is too dry or difficult to combine, you can add a splash of water or milk to help achieve the desired consistency. This step ensures that the ingredients are well-incorporated and results in deliciously moist granola bars.

Tip For Post-Workout Fuel: 

In case you're looking for a post-workout snack option, you can easily adjust this recipe by incorporating protein powder. Simply substitute a portion of oats (e.g., one scoop) with one scoop of your preferred protein powder. After mixing all the ingredients together, you may find it beneficial to add a bit of water or milk to achieve the desired consistency. This addition will boost the protein content of the bars, making them an ideal choice to support muscle recovery and replenish your energy stores after a demanding training session.

Why These Granola Bars Are Perfect for Figure Skaters:

• Complex Carbohydrates: Rolled oats provide a steady release of energy to keep you going strong on the ice.
• Healthy Fats: Nuts, seeds, and nut butter are rich in healthy fats that support brain function and provide long-lasting energy.
• Protein: Nut butter (and protein powder) adds a dose of protein to help repair and rebuild muscles after intense training sessions.
• Natural Sweeteners: Date syrup, maple syrup, or honey offers a natural source of sweetness without refined sugars, providing a quick energy boost without the crash.
• Customizable: Feel free to customize these granola bars with your favourite nuts, seeds, and dried fruits to suit your taste preferences and dietary needs.

Next time you're gearing up for a skating practice or competition, be sure to have a batch of these homemade granola bars on-hand. They're the perfect combination of deliciousness and nutrition to fuel your performance on the ice!