Are you looking for a snack in between or a snack before your workout ?
We have an ideal muesli bites recipe for you that provides you with energy before exercising and is also a real treat for the palate .
The muesli bites are mainly made of granola . In addition, there is a ripe banana , some bourbon vanilla , a pinch of cinnamon , coconut oil and oatmeal .
The oatmeal is very popular with athletes before and after exercise due to its healthy ingredients. It provides your body with valuable complex carbohydrates and proteins .
A big plus of the muesli bites is that they are completely free of refined sugar . The ripe banana gives the bites enough sweetness.
The Delicious Recipe
Muesli Bites
Ingredients
- 200 g sports granola nut and seed coconut
- 1 banana (ripe)
- some bourbon vanilla
- 1 pinch of cinnamon
- 2 tablespoons coconut oil
- 3 tbsp oatmeal
- possibly 1-2 tsp wholemeal spelt flour
Preparation
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First, preheat the oven to 180° C with circulating air and line one or two baking trays with baking paper.
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Mash the banana finely with a fork so that there are no more pieces. Of course, you can also use a hand blender for this.
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Mix the dry ingredients in a mixing bowl.
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Heat the honey with the coconut oil and add it to the dry ingredients along with the banana puree.
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Mix everything into a smooth mixture and place small piles on the baking trays with the help of 2 teaspoons.
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Press the heaps slightly flat with a moistened teaspoon or your fingers and bake in the preheated oven for about 10 minutes.
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Then turn the muesli bites and bake again for 7-10 minutes until golden brown.
Oatmeal as a source of energy before exercise
Oatmeal is an optimal combination of nutrients for athletes due to its complex carbohydrates, proteins, minerals, and trace elements. Carbohydrates provide the body with energy and "keep the engine running".
They also have another important advantage: long-lasting saturation. If you have 40-50 g of oatmeal daily for breakfast, you will feel a pleasant sense of satiety throughout the morning.
Oatmeal has a low glycemic index. This means that it is slowly absorbed into the blood and thus ensures a constant blood sugar level and sustainable energy provision.
Ripe bananas as a sugar substitute
Most athletes pay attention to a healthy, balanced sports diet . Sugar consumption should also be considered, as too much of the "white poison" should be avoided. Replacing table sugar with bananas makes sense.
Bananas naturally contain sugar – fructose, also known as fruit sugar. In addition to their natural sweetness, bananas contain important minerals such as potassium, magnesium, phosphorus, iron, manganese, and copper.
Ripe bananas are easy to digest, are ideal for utilizing leftovers, and, like oatmeal, have a low glycemic index.
Muesli Bites Before Exercise
Thanks to the optimal composition of oatmeal, bananas, and nuts from the granola, the muesli bites provide you with plenty of healthy energy before your workout .
They are prepared in just 30 minutes, taste delicious, and are also suitable as a snack in between. Good luck!
