5 Make-at-home marathon snacks
Running a marathon this summer? Then you'll know how important it is to keep your body fuelled throughout the race. With most runners burning an average of 100 calories a mile, by the end of your marathon you could have burned off a whopping 2,600 calories! Energy gels are one of the most popular ways to fuel your run - but for some, gels can lead to an upset stomach, which is the last thing you need on race day. Many gels are also loaded with additives and processed ingredients, so if you're looking for a more natural way to fuel your marathon, keep reading!
Making your own marathon snacks is a great idea but make sure you test out these recipes on your training runs first - you don't want to be ill on race day. These 5 marathon snacks are simple to make and affordable too, so give them a go!
#1. Flavoured water
Try adding a teaspoon of salt to your water bottle to prevent dehydration and top up those electrolyte levels throughout your run - it can help boost athletic performance. Adding your own fresh fruit to still water can help you to stay hydrated without any of the sugar or additives found in many flavoured waters. Try lemon and orange slices, blackberries, cucumber, mint and strawberries - delicious!
#2. Home-made energy bars
Purchasing energy bars in health food stores or on your weekly shop can be expensive, and you'll find many are also packed with processed ingredients. Our favourite recipe uses almonds, pistachios and chocolate - simple, delicious and loaded with goodness! Here's the recipe:
300g medjool dates (pitted and chopped)
60g raw (skinless) almonds
75g cocoa powder
40g unsweetened shredded coconut
Pinch of sea salt
2 tsp vanilla extract
2 to 3 tbsp cold water
Blend the dates, almonds, cocoa powder, pistachios and sea salt in a food processor, gradually adding the shredded coconut and vanilla extract as you blend. Add enough water to reach a doughy consistency, then scrape the mixture into a lined tin, press down firmly and chill for an hour in the fridge before slicing. These are easy enough to make either a few days before or the day before race day!
#3. Fruity flapjacks
Porridge gives you a great energy boost; flapjacks are the portable version! These take less than 40 minutes to make, so preheat your oven to 180 degrees and grease a shallow cake tin.
6oz soft brown sugar
8oz quick porridge oats
Raisins or berries of your choice
Melt butter in a pan over a low heat and add sugar. Once dissolved, take off the heat and add your fruit and oats. Pour into the greased tin and bake for 10 to 15 minutes until golden brown.
#4. Energy gel
Many store-bough energy gels are loaded with additives, but the good news is that it's fairly simple to make your own for a race day boost! You'll need:
6 tbsp honey
6 1/2 tbsps soy protein isolate
5-8 tbsp blackstrap molasses
1-3 tbsps water
Mix all the ingredients except the water in a bowl, adding the water gradually to get the right consistency. This should make around 5 portions.
#5. Baked sweet potato chunks
Roasted diced or sliced sweet potato makes an energy-rich snack that will keep you going all the way until the finish line! Slice or dice the sweet potatoes, keeping the chunks fairly large, then drizzle with some olive oil and salt. Bake until crispy on the outside. Wrap in tin foil for the perfect race day snack!
Keeping your body fuelled with home-made snacks will make your race easier, so you're more likely to beat your best time and finish feeling great! What are your favourite race day snacks - do you have any recipes you'd like to share with the Expertrain team?