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Pre-race Snack

By no standard am I an expert on food and nutrition. I do, however, have quite a discerning palate. That is where my expertise comes in to play for this article.I recently brought a friend along to a 5Peaks race, and this was their first ever organized running race. It occurred to me that for someone with no experience racing, there are several questions that may be raised. This will deal with the pre-race snack.My favourite, and highly recommended, pre-game snack is home-made granola bars. This is a recipe that my mother has used for years, and it has stood the test of time. They have just under 10g of protein, a delicious peanut-buttery crunch, and perhaps best of all is the lack of preservatives and knowledge of exactly what is contained in them. I would encourage you to experiment this recipe to suit your own needs or taste.While some may argue that excess protein can create for a gaseous environment during a race, I’d say that this recipe is part of a balanced pre-race meal. Obviously the raisins (apricots) and peanuts each bring their own benefits to this party that is about to take place in your mouth.Without further ado, the stars of this show:

  • 1/2 cup – corn syrup
  • 1/3 cup – liquid honey
  • 1/2 cup – natural peanut butter
  • 1/4 cup – vegetable oil
  • 2 cups – large-flake rolled oats
  • 1 1/2 cups – hulled unsalted sunflower seeds
  • 1 cup – rice crisp cereal
  • 1 cup – raisins or dried and sliced apricots
  • 1/2 cup – chopped peanuts

In a saucepan combine corn syrup, honey, peanut butter and oil; warm over medium heat stirring often, until melted and smooth. This should take approximately 2 minutes.Meanwhile, in a large bowl combine the rolled oats, sunflower seeds, cereal, raisins and peanuts. Pour syrup over top and stir to coat evenly. Pack into greased 9 x 13″ pan, pressing firmly with back of spoon or greased spatula.Bake in the centre of a 350 deg_F (180 deg_C) oven until golden brown; about 25 minutes. Let cool on rack. Cut into bars. Makes 18 bars. (Cut, wrap individually in saran wrap, and freeze for up to 1 month)I have attached approximate nutritional information to this article.These bars set the stage for quite a memorable event. I hope that they are part of your next race day as well.


I am in an engineering position, and currently pursuing my masters in Mechanical Engineering on a part-time basis. This takes up a lot of my time :-( Being a good Canadian as I am, I grew up on the ice, and continue to play hockey competitively to this day. Hand-in-hand with hockey goes golf, and I always enjoy a good game. While at university, I had the good fortune of being shown the benefits of working out at the gym. During an internship at Enbridge, I had the even better fortune (can't believe I'm saying this) of being introduced to fellow Running Free team mate, Mark Cairns ( Cairns) who introduced me to the joys of triathlon and adventure racing. The rest, as they say, is history.

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