On average most people burn over 600 calories climbing for an hour. While this varies for people based on other biological factors and how much climbing one is actually doing in an hour, it is pretty easy to use up all your energy at the gym. Climbing requires a lot energy to fuel and repair the muscles, therefore food intake can dramatically affect climbing performance. Most people at the gym snacks on bars, which is great and recommend that if you are planning to climb for more then 2 hours, you bring food with you. I personally try to avoid store bought protein bars and granola bars since they contain a lot of processed sugars and strange chemicals, so I just make my own.
I used almonds and almond butter for this recipe, but if you are allergic to nuts you can easily replace this with peanuts and peanut butter. Common misconception, but peanuts are legumes, not nuts. Both nuts and peanuts provide a great source of protein which is pretty important for a diet, especially athletes. Most American’s have a pretty heavy diet in protein, especially animal protein, which can be a problem since this type of protein inhibits the body from absorbing calcium. The great thing about nuts and legumes is that they offer protein and fat in a form that the body can convert into energy without negating calcium and mineral absorption.
3 cups oats
1/2 cup dried apricots
1 cup dried cranberries
1 cup almonds- chopped up
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
1 tbs ground flax seeds
1 cup chocolate chips
1/4 cup olive oil
1 cup maple syrup or agave
1 1/2 cup almond butter
1/2 tsp vanilla
1. Preheat oven to 350 and oil a 9×12 pan.
2. Mix dry ingredients in a large bowl.
3. Add wet ingredients. Be generous with the almond butter.
4. This is a fun part, use your clean hands to mix the ingredients and insure that the almond butter is evenly distributed.
5. Place mixture into the oiled pan, make sure it is evenly spread out, and bake for 35 min for chewy granola bars. If you prefer crunchier, bake another 5-10 min.
For a little extra fun, I drizzled melted chocolate over the granola bars once they cooled, and then covered them with toasted coconuts shreds. Then I sprinkled on some salt crystals. This recipe is entirely vegan friendly.
Have fun with these! You can add whatever dried fruit, nuts, and seeds you like.
If you want to learn more about eating for exercise here is a place to start: http://www.nutrition.gov/smart-nutrition-101/healthy-eating/eating-exercise-and-sports