• 250 g large oat flakes (source of slow carbohydrates for sustainable energy)
• 150 g low-fat applesauce (natural alternative to refined sugar)
• 4 tbsp. honey (quick energy supply to avoid slack)
• 4 tbsp. dark chocolate chips (antioxidants to fight against oxidative stress related to effort)
• (Optional) A handful of oilseeds (almonds, hazelnuts, walnuts... for proteins and good fats)

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1. Mix of ingredients
   In a large bowl, combine oatmeal, applesauce, and honey. This combination ensures a supply of essential carbohydrates before or after a running session.
2. Add chocolate chips
   Incorporate dark chocolate chips, which are rich in magnesium, to promote muscle recovery after an intense workout.
3. Shaping
   Pour the mixture into a rectangular baking pan lined with parchment paper. Pack well to obtain a compact texture, ideal for transporting during your running outings.
4. Cooking
   Bake at 170°C for 15 to 20 minutes, until light golden brown, a sign that the bars hold well.
5. Cooling and cutting
   Right out of the oven, cut your bars and let them cool completely before storing them.
6. Chocolate option
   For an extra boost of energy, melt 100g of dark chocolate and dip the underside of each bar. Let it sit until it hardens.

✅ Long-lasting energy : Thanks to oatmeal and honey, they prevent fatigue during a session.

✅ Easy to digest : A healthy alternative to industrial gels and bars, perfect before a race or a long outing.

✅ Anti-cramps and recovery : Dark chocolate and oilseeds provide magnesium, which is essential for avoiding cramps and optimizing recovery after a run.

✅ Transportable : Convenient to slip into a bag or pocket for an energy boost at any time.

Whether you are preparing for a marathon, on interval training or on a trail run, these homemade bars are a nutritional ally of choice. More natural and economical than commercial ones, they boost your stamina without compromising on health!

Try them out and improve your performance!

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