Sports nutrition products can eat a hole in your budget, so why not make your own? Sports diet consultant Kate Percy shows you how
A good energy bar should be a nutritious stop-gap between sessions and not a highly processed cocktail of synthetic nutrients.
This recipe contains figs, much overlooked by athletes but rich in potassium, vitamin K and fibre and a great source of calcium, carbohydrate, magnesium and iron.
Ingredients for eight bars
» 70g dark chocolate, broken into squares
» 200g dried figs
» 100g dried apricots
» 15g fresh ginger, peeled and finely grated
» 1/2 tsp ground ginger
» 50g whole almonds, skins on
Preheat the oven to 180 °C and lay the almonds on a baking tray and roast in there for approximately five minutes (remove from the oven the moment you smell the delicious aroma of roasted nuts, otherwise they may burn). Then leave them to cool for a few minutes.
Melt the chocolate in a heatproof bowl over a pan of simmering water. Remove and leave to cool for a couple of minutes.
Line a small tray, about 15x15cm, with a piece of greaseproof paper.
In a food processor, chop the almonds, not too finely, as you want them to add crunch to the bars. Remove and set aside.
Then finely chop the figs and apricots in the food processor, until they have all binded together.
Pour the cooled chocolate into the food processor, add the grated and ground ginger and then give the mix a quick pulse to combine. Spoon out the mixture on to the greaseproof paper and flatten down the surface with the back of a spoon (or your fingers). You could decorate with a few extra pieces of almond if you like.
Refrigerate for 30 minutes to allow the mixture to firm up, and then cut into eight squares.
These will keep for several days in an airtight container, but you might like to keep them in the fridge as they taste so good cold.
» For more sports nutrition recipes visit Go Faster Food at gofasterfood.com. You can also sign up there for Kate Percy’s free weekly #GoFasterFriday training recipe