It is a bar with a large caloric value through the combination of different sources of energy (carbohydrates, fats, proteins).
The presence of sesame provides exceptionally rich in magnesium.
Almonds, like all nuts, is rich in lipid and especially unsaturated fatty acids: 65% monounsaturated fatty acids.
The soft, chewy texture is easier to use during exercise.
This bar is gluten-free which makes it easily digestible.
_ 250g ground almonds
_ 100g of fructose (powdered or better as agave syrup: see info ingredient bottom of this message)
Full sugar 50g (rigor conventional table sugar)
1 small potato (80g) cooked and reduced fine puree
80g sesame seeds and / or finely ground flax
Optional: a small teaspoon of wheat germ oil
Knead by hand in a bowl:
Warning it may surprise you wonder how it will turn into dough but you have to mix well so the oil of almond powder extract will be the glue between the almond powder and other ingredients.
Then refrigerate overnight.
My dough is too "soft" to do? : Add a little almond and / or increase the amount the amount of seed powder ... and next time reduce the share of potato ...
During exercise in addition to endurance drinks, 50 g per hour.
For demanding, ultra long distance competitions like, I reinforce the iron bar and protein supplementation spirulina powder (for the given amount I add a teaspoon of spirulina powder, then the bar passes the € 0.60 which is still "reasonable").
Spirulina: This is a microscopic algae, it is very rich in amino acids, vitamins, minerals, trace elements, essential fatty acids. It is is a highly absorbable source of iron
Spirulina contains between 60 and 70% of high-quality vegetable protein. It contains 8 aminésessentiels acids and 9 other amino acids, all in ideal proportions ... an essential external supply since the body can not manufacture itself these amino acids
In vitramine C:
A teaspoon acerola powder.
Vitamin C is involved in the synthesis of well-carnitine. Excluding carnitine occurs in the transport of fatty acids into the mitochondria. It therefore serves the catabolism of lipids very interesting in the context of a long distance or this industry is highly stressed
Forage date paste:
Take pulp bio dates (product very affordable) cutting strips the size of a bar (6 cm long, 1-2 cm wide and 5mm thick) surround strips of marzipan made above .
Dates are rich in potassium and iron
They contain 70% carbohydrates with a glycemic index of 70 (max 100) with a high glycemic load (70)
Not to mention their fiber
For packing after numerous tests the best solution is the packaging welded plastic bag.
At home we have a small device for welding plastic bags, with placement of an empty air, just great!
At home we prepare our bars in sufficient quantity (about 50 bars) and then we pack individually and hop towards the freezer!
In our long raids kayak we condition our entire supply bag single individual use as well.
No more bulky plastic boxes, heavy with occasional surprises on the untimely opening lids
The "soda bag with vacuum" is also very useful in everyday life at home!
For a small fee (30 to 40 euros in 2010) you have this little device will serve you every day!
here eg www.priceminister.com/nav/Maison_Electromenager/f2/Soude+sac
Especially not the parchment paper: too fragile and just made for cooking!
An alternative to individual welded bag: cellophanne the paper that sticks far less than the foil I recommend
Packaging remains small resealable plastic bag all ready, not bad but not recommended in race situation, too galley open !!
It is rich in vitamin B2, which is involved in the metabolism of carbohydrates, fats and proteins, so it contributes to the transformation of our food supply.
Almonds are an excellent source of vitamin E and magnesium and a good source of protein and fiber. There are potassium, calcium, phosphorus, iron and mono-unsaturated fats that promotes heart health.
Almonds, like all nuts, is rich in lipids (fats) but it is mostly unsaturated fatty acids: 65% monounsaturated fatty acids.
Almonds are completely devoid of cholesterol. Both cities fatty acids called "essential fatty acids" allows the kernel to play opposite a significant role in reducing "bad" cholesterol
The kernel also provides phytosterols that enhance this benefit.
We are on a long-term energy bar, protein intake should therefore not be negligible
Nutritional recommendations for protein consumption is 50% plant and 50% animal.
The protein content of the kernel is an amazing feature: with nearly 21 grams of protein per 100 g,
A 30g serving of almonds provides as much protein as a yogurt or a glass of milk (150 ml) and more than 30 g of goat cheese or tofu 40 g .....
One default kernel is not 100% balanced essential amino acid with methionine deficiency ... that's why I put in the composition of sesame rich in methionine ...
It is a sugar (dominant in fruits, honey, corn syrup) available in all health food shops and even supermarkets.
It has a very low glycemic index which means that the energy is spread more evenly and long in the body (as opposed to "peak" energy monitoring pump stroke of normal sugar).
So it is interesting especially for endurance sports practices.
info for "purists" and followers of BIO:
Fructose powder found in commerce is never BIO!
This is actually a cereal extract and chemical extraction is he can not get the organic label.
Natural fructose organic finds himself in agave syrup is very present in honey (which also may be quite natural).
But be careful to ensure the origin of honey (this is a very easily falsifiable economic product ... some of dubious origin but few are "cut" illegally course with flour baby without ... comment ...)
It is with a strain suitable for long-term effort bar: So 5.5 grams of fructose per bar ...
55% almond and 22% fructose.
Starch potato (4.5 g 18%). A potato puree contains about 19 g per 100 g. So ... 18% starch
The wheat germ oil or wheat germ:
It has properties "anti-anemic" and "anti-fatigue". promotes cell oxygenation, this element is more strongly mineralizing.
This seed is a source of numerous minerals (iron, calcium, magnesium, zinc, phosphorus, thiamine, niacin), vitamin B6 (vitamin this facilitates the production of energy from muscle glycogen (sugars form storage in muscle )).
Sesame as flax seeds with an outer shell resistant to digestive enzymes efficiently.
Therefore to take advantage of the nutrients in the seeds and omega-3 hiding there, so it is advisable to consume the seeds crushed.
It is possible to crush in advance with some precautions as storing these seeds contain much fatty acid, mostly in unsaturated form, they oxidize on contact with air and light.
1 Crush quickly and the excess flaxseed in small food processor (see coffee grinder)
Unnecessary to reach the flour appearance (overheating of the seed and lost some nutritional value with) attention, so crushing enough
2 take a waterproof bag and freeze put seeds
3 take care to remove as much air as possible from the bag (this will delay oxidation)
4 Place the ground seeds in the refrigerator or freezer
Translated and adapted from Alain Roche