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Run Recovery Bars

5/20/2016

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Studies have shown that having a snack within 30 minutes of finishing a hard workout will help you recover, rebuild and prepare for your next workout. The ideal snack is made up of a ratio of between 3:1 and 4:1 of carbohydrates and protein with a range of between 100-300 calories. 

Six out of seven days a week I run or walk in the morning, somewhere between breakfast and lunch. Regardless of working out or not, I'm typically looking for a snack mid-morning. In trying to avoid extra calories, this works well timing wise as it combines the desire to have a snack with the need for something to recover.  

My ideal snack / recovery food would have the following characteristics:
  • I'd know exactly what was in it
  • Would meet the required recovery ratio of carbs and protein
  • Easy to grab and go
  • Satisfy me until lunch
  • Fit within my daily calorie requirements
  • Be yummy!
I experimented with a few recipes before deciding to create my own which I wound up loving! And the running community being what it is, I had to share in hopes it can help others find a recovery snack as well! 

INGREDIENTS
  • 3 ripe bananas, mashed
  • 2 cups large flake oats
  • 4 tbsp unsweetened peanut butter 
  • 4 tbsp unsweetened good quality cocoa powder
  • 1/4 cup milk chocolate chips 
  • 1 tsp salt 

INSTRUCTIONS
  • Preheat oven to 300 degrees.
  • Mash bananas in large bowl.
  • Add remaining ingredients and mix well.
  • Place silicone muffin cups into a muffin baking pan.
  • Divide batter among the 12 cups (batter does not rise, so don't worry about it going to the rim).
  • Bake in preheated oven for 12 minutes. 
  • Cool, remove from cups and store in air-tight container in the fridge or freezer.
If frozen, pop one in the microwave for 30 seconds upon returning from your run for an almost instant recovery snack! 

​Makes 12 bars. Nutritional information below.
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    Cathy V

    Running. Design.  Family. Dogs. Gardening. Food. Crochet. Canadian. 
    ​Order varies. 


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