Pumpkin Pie Granola Bar

Ingredients:

• 3 tablespoons ground flaxseeds
• 1/4 cup water
• 2 cups old-fashioned oats
• 1/2 cup whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon pumpkin pie spice
• 1/4 cup sugar
• 1/3 cup mini chocolate chips
• 1/4 cup maple syrup
• 1/4 cup almond butter
• 1/3 cup pumpkin puree

Directions:

Preheat oven 375 degrees F. Grease an 8×8 inch pan with baking spray.

In a small bowl, stir together flaxseeds and water. The mixture will start to gel. In a large bowl, stir together all dry ingredients: oats, flour, baking powder, pumpkin pie spice, sugar, and chocolate chips. Add maple syrup, almond butter [microwave for ~30sec to soften it], and pumpkin to the gelled flaxseed mixture. Stir together well, then fold into dry ingredients until fully combined [the mixture will be thick]. Spoon batter into prepared pan and use the back of a spoon to even out the mixture. Bake for 14-16 minutes or until set. Do not overbake, bars will harden a bit as they cool. Cool completely before cutting.

 Recipe courtesy of The Pajama Chef.

Gingerbread Energy Men

Ingredients:

• 20g dates (packed 3/4c) If unsure what dates to use, see Fudge Baby FAQ.
• 38 g raw almonds (about 3T) 
• 1/4 tsp ground ginger
• 1/4 tsp cinnamon
• 1/8 tsp nutmeg
• 1/16th tsp cloves
• tiny pinch salt
• 1/4 to 1/2 tsp vanilla extract

Instructions: 

Using a food process, blend, blend, and blend some more. Then form the dough into little gingerbread runners!

Snacks

Running on empty seldom results in a good training session, but sometimes life doesn't allow you to follow an "optimal" eating strategy, so what should you do? Runner's World recently published an article that outlined snacking options based upon how much time you have before you lace up your sneakers:

• 15-30min: oranges, applesauce (no-sugar added is best), pudding (1.5g of fat or less)
• 30-60min: cereal (skip the high-fiber stuff), dried fruit, iced coffee drinks (low calorie/fat options)
• 60-90min: carrots & hummus, instant oatmeal, sweet potatoes

Or, if you don't have time to grab any of these, aim for 16oz of a sports drink (also a good option if you can't stomach solid food that close to a run) or an energy bar.

Energy Bars

Decisions decisions... which "formula" do you choose? Here are some things to consider:

• Carbohydrates: Depending upon when you're eating the energy bar, you should aim for different levels of carbohydrates. If you're eating it pre-workout (or after a hard workout), choose ones that are higher in carbohydrates (40g). However, if it's serving as more of a mid-day snack, 15-20g will do the trick. Also pay attention to where the carbohydrates are coming from. While lower sugar bars may be better tolerated by some, sugar alcohols (often the substitute) can cause GI distress as well.
• Fat: energy bars with some fat can help you feel more full... just make sure it's the healthy kind (from nuts, seeds, etc.) versus saturated fat from that "yummy gooey chocolate later".
• Protein: while energy bars with tons of protein (30+ g) are not really necessary provided that you're eating a normal, healthy diet, looking for ones with 6-20g can aid in recovery. However, if you're eating it pre-workout, carbohydrates are more important.
• Fortification: while fortified energy bars can help to ensure that you're getting enough of key vitamins and minerals (like iron), eating too many fortified products can lead to over-supplementation.
• Real Ingredients: choose energy bars with whole grains (brown rice, oats, quinoa, wheat, and rye... the sooner on the list the better) and avoid ones with ingredients that you've never even heard of. Be careful with fiber though, as it can lead to GI distress.