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Recipes for nutrition bars?(22 posts)

Recipes for nutrition bars?Brian C.
Apr 4, 2001 10:30 AM
Having just plunked down big coin for a good road bike, I'm in penny pinching mode. Can anyone suggest, or point me to, recipes for home-made nutrition/power bars? Thanks a lot.
I don't think you can duplicate Power Bars at home ...Humma Hah
Apr 4, 2001 10:36 AM
... as you probably don't have the needed technology to extrude plastics (I think they're made of vinyl).

However, you may find that fruit bars make a good substitute, economical, packed with calories, easily digested, and individually wrapped. They're a little easier to carry than Kerry Iron's favorite energy food, Fruit Newtons, due to the individual wrappers.
re: Recipes for nutrition bars?/' There used to be....TC
Apr 4, 2001 11:35 AM
a recipe for some energy bars on the back of Grape Nuts cereal. If it's not on there call them and I'm sure that they would give it to you.

Other than that SmartFuel bars are very good and only cost .59 each.

grape nuts carb it is...Haiku d'état
Apr 4, 2001 11:54 AM
Straight from the Kraft website:


Prep Time:10 mins.
Ready In:13 mins.
Skill:No Experience Required

1 cup light corn syrup
1 cup sugar
3/4 cup reduced fat peanut butter
4 cups POST GRAPE-NUTS Brand Cereal

MIX corn syrup, sugar and peanut butter in large microwavable bowl. Microwave on HIGH 2 minutes or just until mixture boils, stirring every minute. Add cereal; mix to coat well.

PRESS firmly into foil-lined 13x9-inch pan lightly sprayed with no stick cooking spray. Cool. Cut into bars.

Take along this low fat snack bar. It's an excellent source of iron and cholesterol free too!.

Nutrition Info< (per Serving)
Calories 150
Total Fat 2.5 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 150 mg
Total Carbohydrate 30 g
Dietary Fiber 2 g
Sugars 14 g
Protein 3 g
Vitamin A 2 % DV
Vitamin C 0 % DV
Calcium 0 % DV
Iron 20 % DV
Cool! I'm gonna add some M&M's! :)SSA
Apr 4, 2001 1:24 PM

"People are the worst drivers in the world" - Gavin Spomer
i've considered taking along some grape or lime pixy stixHaiku d'état
Apr 4, 2001 1:38 PM
on a group ride in the mountains next month. pull 'em out at the top of a long climb and check the reactions.

most interesting things i've seen so far were apples. one guy i was riding with pulled a ziploc baggie out of his pack with quartered apples/slices and ate them at the stop; another pulled a whole red apple out and ate it. couldn't figure out where the heck he had it stashed.
I have also heard...JBergland
Apr 4, 2001 11:56 AM
... that honey can be a good substitute for Gels. I took a year away from school (ya, I had to 'find' myself) and worked for an in-law on a honey farm. I was tough as nails back in those days... stung 2-3 dozen time per day and it had NO effect!! On hot days we would drink a lot of water and eat honey. I remember getting a energy boost after getting done with a good yard (ie had a lot of honey!!)
Refined Sugars???Kristin
Apr 4, 2001 12:14 PM
Now, I keep hearing that refined sugars (including honey & pure maple syrup) don't make good energy food and should be avoided by athletes. I've read that they provide a quick burst of energy that fades quickly and leaves you tired. Is this true? If so, what are some good energy foods that don't contained refined sugars?? I've been trying to stick to nuts, bannana's and a sports drink, but that's not really enough for a long ride.
Gels use maltodextrose ...Humma Hah
Apr 4, 2001 12:30 PM
... which is a simple polysaccharide. Saliva contains an enzyme which converts it into simpler sugars in mere seconds. It does burn a little more evenly, but not much.

Sugar crashing is not a problem if you keep taking small doses very frequently when exercising. For that reason, when I use gel (on long rides such as centuries, where I'll use more calories than I could possibly have in muscle glycogen), I use it from a flask and take about half an ounce at a time (half a typical gel-pack) and take it about every 5 miles.

But sugar products will rot your teeth if not rinsed off promptly, and may also give you intestinal distress. Always use them with plenty of water.
Canned malt extract makes good gel.E3
Apr 4, 2001 1:28 PM
I used to home brew beer using canned, unhopped malt extract. It's thick, sweet, gooey, and I like the taste. And, being malt extract, it is pure maltodextrose. I sorta quit brewing due to my new cycling hobby. I ended up using my last remaining can as ride fuel and cereal sweetener. It is comparatively cheap with a big ol' can costing about $8 - $12. Alas, the local brew supply shop closed.
Here's whats in it ...Humma Hah
Apr 5, 2001 4:17 PM

Don't let the "bagels" part throw you ... at the bottom of this short article is a breakdown of the sugars and carbs in malt extract. Its not refined, pure maltodextrose, but probably is close enough -- everything in it should burn just fine in your engine.

I've found a home brewing supplier in the phone book here, and may just give them a visit. This sounds promising.
Nothin' beats a meatloaf sandwichtommyb
Apr 4, 2001 2:41 PM
On Roman Meal bread, of course.
i agreejohn de
Apr 4, 2001 3:38 PM
Don't let your Meat loaf ...Breck
Apr 4, 2001 5:09 PM
Sorry, just couldn't resist :)

re: Recipes for nutrition bars?Stew
Apr 4, 2001 5:04 PM
Try this link: It has a bunch of different recipes. I've made the Bars of Iron Recipe. It seems to have the most complex carbohydrates and doesn't taste bad.

I made the following changes to the recipe for flavor, better nutrition:

substitute all golden raisins or figs
use 1/6 cup apple sauce as a replacement for half the butter
use corn syrup instead of mollasses
no almonds
use vanilla instead of ginger

Have fun.
How 'bout just plain ol PBJ san and bananas, or....shmoo
Apr 4, 2001 8:25 PM
...PB and honey sandwiches. Slice the bananas in or eat them on the side (I like 'em on the side). Use whatever bread suits you. Cut 'em in quarters and bag 'em. Easy to eat on the bike. They actually seem to get better as the day gets longer.
Ewwww - banana's & PB&J in your jersey?Kristin
Apr 5, 2001 6:11 AM
You don't want to fall with that mixture! :)
Some fun things are messy.shmoo
Apr 5, 2001 12:29 PM
Hmmm. Really don't want to fall in any case. Ya gotta bag the sandwiches. The nanners you can leave in the skin. They'll keep for a few hours.
Be careful how you talk with that lady, Elvis ...HH
Apr 5, 2001 1:13 PM
... Oh, 'scuse me, you were talking about the bananas.

How do you fry the bananas in their skins? You can't have a proper PBB sandwich with raw bananas!
Check this site out:Chuck
Apr 4, 2001 11:10 PM
Thanks everyone.Brian C
Apr 5, 2001 11:00 AM
Your tips have been helpful. - Brian C.
re: Recipes for nutrition bars?sputnik
Apr 5, 2001 2:54 PM

Check out this link. I can't remember what the parent site is, but it contains a lot of useful and useless info about cycling. Scroll down to section 9-Misc. for a number of "powerbar" recipes.