The Essential Energy Bar Recipe For Athletes


We all know many athletes, particularly young athletes, don’t always have time to sit down and have a balanced meal that’s going to give them the fuel they need. As a result, many athletes look toward granola bars or a quick bowl of sugary cereal.


The problem is most of these bars and cereals lack protein and fiber, and are high in sugar and calories. This makes them little more than empty calories and can lead to rapid sugar highs followed by thunderous crashes.


A better option is making your own bar. It may sound like a daunting task, but I promise you it’s much easier than you may think. There’s no cooking or baking required, as the recipe calls for just 5-6 ingredients (many of which you likely already have on hand) and a few hours in the fridge. The result is a delicious snack, a boost in performance and better long-term health.


2 cups of high protein, low sugar cereal
(Special K Protein Cereal, Special K Low Fat Granola, Kellogg’s Frosted Mini
Wheats, etc.)
1 cup of Quaker Old Fashioned Oats
1 scoop of whey protein powder
½ cup of raisins (optional)
½ cup of natural peanut butter
½ cup of honey


Put 1 cup of cereal and ½ cup of oats in blender and blend until it reaches a meal consistency.
Pour meal in a large bowl and add remaining cereal, oats, protein powder, and raisins if you are using them.
Scoop ½ cup of peanut butter in a glass measuring cup and place in a microwave for 1 minute.
Pour melted peanut butter evenly over dry ingredients in bowl.
Pour ½ cup of honey evenly over dry ingredients in bowl.
Mix dry ingredients and wet ingredients thoroughly.
Spread mixture evenly on a baking dish.
Place dish in refrigerator for a few hours until cool.
Take out of fridge and cut into 12 squares.


Nutrition Information (Per One Square)

Calories: 161
Fat: 5 grams
Protein: 10 grams
Carbohydrates: 27 grams


  1. Ricky10

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