Homemade Energy Chews for Long Training Sessions

Why This Recipe Works for Athletes

Shop-bought energy chews are convenient but expensive for the volume most triathletes get through across a full training block, and some athletes find the sugar alcohols or artificial sweeteners in certain brands cause GI trouble on long sessions. This version uses just dates, honey and fruit puree for a simple, fast-digesting carbohydrate source you can portion into exactly the size and dose you want, and it costs a fraction of the equivalent shop-bought packets.

Ingredients

  • 200g pitted dates
  • 3 tbsp honey
  • 100g fruit puree (mashed ripe banana or unsweetened apple puree both work well)
  • 1 tbsp lemon juice
  • 1/4 tsp fine salt
  • 2 tbsp cornflour, plus extra for dusting

Instructions

  1. Soak the dates in warm water for 10 minutes to soften, then drain well.
  2. Blend the softened dates, honey, fruit puree and lemon juice into a smooth, thick paste — a food processor works better than a blender for this thickness.
  3. Transfer to a small saucepan and warm gently over low heat, stirring constantly, until the mixture thickens slightly (about 5 minutes) — this helps the chews set firmer once cooled.
  4. Stir in the salt and cornflour until fully combined and no lumps remain.
  5. Pour into a small baking tray lined with baking paper, spreading to an even 1cm thickness, and refrigerate for at least 3 hours or until firm.
  6. Turn out onto a surface dusted with cornflour, cut into small squares, and toss each piece in a little extra cornflour so they don’t stick together in your pocket or flask.

Nutrition Notes

Roughly 20-25g of fast-digesting carbohydrate per 4-5 pieces, close to a standard shop-bought energy chew serving — a sensible dose to take every 20-30 minutes during a long ride or run once you’re past about an hour of steady effort. Store in an airtight container in the fridge for up to a week, or freeze in portioned bags for longer storage and grab-and-go convenience before long sessions.

Prep time: 30 minutes (plus 3 hours setting) | Servings: approximately 8 portions of 4-5 pieces

See also: Homemade Energy Gels for Cycling and Running · How to Fuel Long Training Sessions.