Homemade Granola Bars for Training Days

Why This Recipe Works for Athletes

Homemade granola bars are one of the best training snacks you can make — they’re cheaper than shop-bought bars, free from unnecessary additives, and you control exactly what goes in them. Rolled oats provide slow-release carbohydrates for sustained energy during training, while nuts and seeds add healthy fats, protein, and magnesium (an electrolyte that many athletes are deficient in). Make a batch on Sunday and you have fuel for the whole week.

Ingredients

  • 250g rolled oats
  • 80g runny honey or maple syrup
  • 60g peanut butter or almond butter
  • 50g mixed seeds (sunflower, pumpkin, flaxseed)
  • 50g mixed nuts, roughly chopped (almonds, cashews)
  • 40g dried cranberries or raisins
  • 30g dark chocolate chips (optional)
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions

  1. Preheat your oven to 160°C (140°C fan). Line a 20×20cm baking tin with greaseproof paper.
  2. Gently heat the honey and peanut butter in a small saucepan over low heat for 2–3 minutes, stirring until smooth and combined. Remove from heat and add the vanilla extract.
  3. In a large mixing bowl, combine the oats, seeds, nuts, dried fruit, and a pinch of salt. Pour the warm honey-peanut butter mixture over the dry ingredients and mix thoroughly until everything is well coated.
  4. Tip the mixture into the lined tin and press down firmly with the back of a spoon or your hands — the firmer you press, the better the bars will hold together.
  5. Scatter chocolate chips over the top if using, pressing them in slightly.
  6. Bake for 20–25 minutes until golden brown around the edges. Allow to cool completely in the tin before cutting into 10–12 bars. Don’t cut them warm — they’ll crumble.

Nutrition Notes

Per bar (based on 10 bars): approximately 210 calories, 6g protein, 28g carbohydrate, 9g fat. These work well as a pre-training snack 60–90 minutes before a moderate session, or as a mid-ride fuel stop for rides over 90 minutes. Store in an airtight container at room temperature for up to 7 days, or freeze individually wrapped bars for up to 3 months. Vegan-friendly with maple syrup instead of honey.

Prep time: 10 minutes | Cook time: 25 minutes | Servings: 10–12 bars