To avoid the convenience of buying granola bars at the grocery store, I’ve started making my own energy bars. This allows me to control the ingredients, avoiding excess processed sugar and salt, and to experiment with my favorite flavors.

Homemade Energy Bars – Creating a Natural Energy Boost

The key to creating the perfect energy bar is to combine quick-release and slow-release carbohydrate sources. This ensures an immediate energy boost without a subsequent sugar crash. Dried fruits, oats, and nuts serve as excellent bases for homemade energy bars. You can also add chocolate, spices, seeds, protein powders, cereals, or nut butter for extra flavor, texture, and protein.

One of the best aspects of making your own bars is the ability to incorporate your preferred flavors. I absolutely love chocolate, so my bars almost always include it. I’ve put together a recipe for an almond mocha energy bar using natural energy-boosting ingredients:

Coffee
While it’s advised to reduce caffeine intake in the afternoon to optimize sleep quality, it can be helpful for an energy boost before an afternoon or evening workout. Caffeine is a popular supplement and performance enhancer among athletes, known to increase mental alertness, concentration, and heart rate.

Dark Chocolate
I believe an afternoon treat should always include chocolate. Dark chocolate is ideal, as it contains less sugar than milk or white chocolate. The darker the chocolate, the more energy-boosting caffeine and theobromine it contains. Dark chocolate has also been shown to improve VO2 Max, reduce inflammation, and enhance mitochondrial function. The cacao in dark chocolate releases mood-boosting serotonin.

Dates
Dates are one of my favorite natural sweet treats. They’re a fantastic source of carbs and fiber with a low glycemic index, which helps maintain steady energy levels. They also add a delicious, sticky, chewy texture to baked goods. Dates are rich in potassium, vitamin B6, calcium, magnesium, and iron.

Almonds
These nutrient-dense nuts are packed with vitamin E, calcium, magnesium, potassium, iron, and protein. Choosing raw almonds with the skin on provides additional fiber. Eating almonds alongside higher sugar foods helps stabilize blood sugar, maintaining energy levels for longer periods.

Almond Mocha Energy Bar Recipe
Makes: 8-10 bars Ingredients:

• 125g (1 1⁄2 cup) jumbo porridge/rolled oats
• 125g (1 cup) chopped almonds
• 1 tbsp instant coffee powder
• 2 tbsp cocoa powder
• 90g (1⁄2 cup) dark chocolate chips
• 125g (1⁄2 cup) almond butter, unsalted
• 125g (1⁄4 cup) honey
• 2 tbsp coconut oil
• 1 tsp vanilla extract
• pinch sea salt, optional

Instructions:

1. Line an 8×8-inch (20×20 cm) square tray with baking paper.
2. In a large bowl, mix rolled oats, almonds, coffee powder, cocoa powder, and chocolate chips. Set aside.
3. In a small saucepan, combine almond butter, honey, and coconut oil. Bring to a boil, let bubble for 20-30 seconds, then remove from heat. Stir in vanilla extract.
4. Pour the almond butter and honey mixture over the oat mixture, stirring to combine.
5. Transfer the mixture to the prepared tray, using the back of a spatula to press firmly. Sprinkle with sea salt if desired.
6. Allow to cool in the refrigerator until set, about 2 hours, then cut into 8-10 bars. Store in the refrigerator for a firm bar.

Additional Energy-Boosting Ingredients for Custom Energy Bars or Snacks:

Bananas
Rich in carbohydrates, the fiber in bananas aids in the slow release of sugar into the bloodstream for sustained energy. They are also a natural source of potassium and vitamin B6, both involved in energy metabolism and storage.

Apples
High in antioxidants, apples are believed to help slow carbohydrate release, providing a longer-lasting energy boost. Keep the skin on for maximum fiber intake.

Quinoa
This protein-rich, low-glycemic-index carbohydrate offers a slow energy release. Quinoa also contains manganese, magnesium, and folate, all of which contribute to natural energy production.

Oats
A popular complex carbohydrate among athletes, oats contain beta-glucan, a type of fiber that enhances the immune system, stabilizes appetite, and may reduce LDL cholesterol levels. Try oat berry breakfast bars for a change.

Seeds
Chia seeds, flax seeds, and pumpkin seeds are plant-based sources of Omega-3 fatty acids, which help reduce inflammation, a common cause of fatigue.

Strawberries
Fresh and dried strawberries provide carbohydrates and fiber for energy, as well as often overlooked vitamin C. Several enzymes involved in energy production require vitamin C, such as L-carnitine, which converts fat to energy.

Popcorn
A great source of carbohydrates and fiber (just avoid excess salt or sugar). Season with herbs and spices or include popcorn in your homemade energy bars for slow-release carbs.