Nutritional facts / serving

  • Granola bar and smoothie
  • Kcal 476
  • Pro 49g
  • Carbs 54g
  • Fat 10g

How to make this recipe

Ingredients

Makes 10-12 bars

200g porridge oats
200g chopped dried dates
100g chopped dried figs
75g goji berries
75g blueberries
2 tbsp. flax seeds
1 pinch of ground cinnamon
½ tsp. vanilla extract
2 tbsp. pumpkin seeds
1 tbsp. manuka honey

For the smoothie:

Serves 2
300ml Greek yoghurt
1 pear, core removed
2 large kale leaves stalk removed
1 banana
Water

 

High intensity middle distance running can lead to almost full depletion of glycogen stores in the body so it is important to replace carbohydrate during the recovery period so that the body can recover, adapt and prepare for its next training session.

The addition of a good source of protein after exercise also helps muscle recovery following the damaged caused by exercise.

A granola bar containing oats and nuts provides a combination of carbohydrate and protein and can be used as a quick and easy recovery snack. The smoothie provides dairy protein (perfect for muscle and bone recovery) and is a rich source of immune boosting antioxidants.

Benefits: Recovery.

Directions

Toast the porridge oats until golden brown. Place the dates and figs into a pan and cover with water and simmer for 30 minutes.

You will have a sticky gooey mess. To this mixture add the goji berries, blueberries and flax seeds and combine and leave to stand for 10 minutes. Now stir in the remaining ingredients and mix well.

Place the mixture into a lined baking tray and cook at 150oc for 15-18 minutes. Allow the mix to cool before slicing.

Directions

To prepare the smoothie, all you need to do is to place all of the ingredients into a food processor and blend until smooth.

You may want to add water to this recipe depending on how thick you like your drink.

Athlete profile Dame Mary Peters

Dame Mary Peters is an Olympic gold medallist in the women’s pentathlon and regarded as one of Northern Ireland’s greatest ever athletes.

Dame Mary Peters set a then world record to claim gold in the 1972 games in Munich. Her victory was...
Find out more about Dame Mary Peters