January 6, 2011 cburnham

Good Training Eats

I know you all like to eat after the popularity of the baked oatmeal recipe I posted a while back so I thought I would post a few of my other favorite training related recipes. Here on the west coast a lot of athletes are starting to put in some longer miles, ramping up training volume and intensity in preparation for the upcoming season. With the increased volume it is important to make sure you are properly fueling yourself and giving your body the energy it needs to do the work. The good thing is that it gives us the opportunity to eat some good morsels. Here are some good snacks that will work well on those long workouts or keep you fueled and ready through out the day.  Sorry I don’t have photos of these awesome creations but they never last long enough to take a photo.

Almond Power Bars

These are great snacks packed with lots of protein and healthy fats. I have used them on the bike but they can get a little disgusting on long rides, especially if its hot. Probably better as a snack than on the bike.


2 cups almonds (raw)
½ cup flax meal (flax seeds ground in a blender)
½ cup shredded coconut (unsweetened)
½ cup almond butter
½ teaspoon salt
½ cup coconut oil
1-2 Tbs honey (add more if you would like them sweeter)
1 Tbs maple syrup
2-3 teaspoons vanilla extract
a few squares dark chocolate, less than half a bar needed for thin layer (optional)
  1. Place almonds, flax meal, shredded coconut, almond butter and salt in a food processor
  2. Pulse briefly, about 10 seconds
  3. In a small sauce pan, melt coconut oil over very low heat,
  4. Remove coconut oil from stove, stir sweeteners and vanilla into oil
  5. Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste
  6. Press mixture into an 8 x 8 glass baking dish
  7. Chill in refrigerator for 1 hour, until mixture hardens
  8. In a small saucepan, melt chocolate over very low heat, stirring continuously
  9. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens
  10. Remove from refrigerator, cut into bars and serve

Val’s Ultimate Energy Bars

I got this great recipe from an awesome client of mine. These are amazing on long workout days.  They are great stashed in a pocket during a workout as well.  Give em a shot and leave a comment to thank Val for this amazing recipe.


2 C Organic Rolled Oats (old fashion not quick oats)
1 C Organic Whole Wheat Flour (Bob’s Red Mill)
¾ C Organic Raisins or dried mixed berries
½ C Organic Brown Sugar
½ C Almond Meal/Flour (Bob’s Red Mill)
¾ tsp Ground Cinnamon
½ tsp mineral rich sea salt
½ C Organic Honey, or Maple Syrup
½ C Organic Peanut Butter (you can use any of the organic nut butters)
2 tsp “Simply Organic” vanilla extract
1 Large Egg, beaten (from pastured happy hens)
  1. Preheat oven to 350 degrees and generously coat a 13 x 9 – inch baking pan with organic coconut oil.
  2. Stir together oats, flour, raisins or dried fruit, brown sugar, almond meal, cinnamon and sea salt in a large bowl.
  3. Add remaining ingredients and mix well using your hands (rub a little oil on them to prevent the dough from caking onto your fingers).
  4. Press the mixture evenly into prepared pan and bake for 15 – 20 minutes or until bars are lightly browned on the edges.
  5. Cool for 5 minutes before cutting. (Do not allow bars to cool completely before cutting.) Cut into squares, leave a few out for training, and freeze the rest. I take one out of the freezer the morning of my hard training days. They do not keep for more than a few days, so don’t thaw out unless you know you are going to eat them in a day or two.

Nut Butter Balls

I know you want to try these just from the name alone. They are awesome!  These hold up fairly well in a jersey pocket as long as its not too hot out but keep them stored in the fridge or freezer.


1 cup nut butter
1/2 cup ground nuts or seeds (I like almond meal)
1/2 cup shredded coconut (plus additional for rolling finished balls in)
1 T honey
1 tsp vanilla extract
pinch of salt
raisins or any other dried fruits (chopped apricots are awesome!)
  1. Combine all ingredients in a medium-sized bowl and mix thoroughly.
  2. Test them for thickness by forming a ball to see if it holds its shape as desired. If its too thick add a little extra nut butter, too thin add some more ground nuts. The mixture should be like nut playdough.
  3. For nut butter balls, pull off a piece of dough and roll into a ball about 1 inch or more across.
  4. Roll the ball in shredded coconut and set aside, continue until all the dough is rolled.

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