• How To Make Your Own Energy Gels & Bars For Endurance Training

    endurance athlete running marathon

    If you're an endurance athlete, you'll know how expensive it can be to buy countless energy gels and bars for long training rides, runs, and races. A great alternative is to make your own, as this is more economically sustainable and also means you know exactly what is going into them.

    Trail Mix

    One of the easiest things to make for an endurance event is trail mix. As is hinted in the name, trail mix was originally developed for long hikes as a source of energy which is easy to make and suitable for carrying long distances. The great thing about trail mix is you can put whatever you like best into it and leave out anything you don't like.

    Trail mix is usually made up on granola, oats, nuts, seeds, and even chocolate. If you want more protein, add more seeds and nuts into your mix. If you feel you need a larger sugar boost, add more chocolate, and if you feel you need lots of carbs to keep you going, bulk out your recipe with more granola and oats.

    There is no right or wrong way to make trail mix, and tasty additions can include dried coconut curls, banana chips and dried fruit.

    trail mix hiking outdoors endurance activity

    Homemade Granola Bar Recipe

    Another easily portable and tasty snack to keep you fuelled on a long endurance trip is a granola bar. Branded bars can set you back quite a lot even though they're easy to make, so why not make you're own? Try our homemade no-bake granola bar recipe for your next run or ride.

    Ingredients

    • 100g oats
    • 30g butter
    • 25g sugar
    • 50g honey or agave nectar
    • 1/2 teaspoon vanilla extract
    • a pinch of salt
    • 40g flaked almonds
    • 30g raisins
    • 20g chocolate chips

    Method

    • Preheat oven to Gas Mark 4.
    • Line bottom and sides of a 9-inch square pan with baking parchment leaving about an inch sticking over the top.
    • Put the oats and almonds on a small baking sheet and bake for 5 minutes or until lightly toasted, stirring them around occasionally. Put to one side.
    • Combine the butter, honey, sugar, vanilla extract and salt in a small saucepan over a medium heat. Stir occasionally until the butter melts and the sugar completely dissolves.
    • Pour the butter mixture into a bowl and add the toasted oats and almonds. Mix well.
    • Let the mixture cool for about 5 minutes then stir in the raisins and half the chocolate chips.
    • Transfer the mixture to the lined pan and press down so it's even. 
    • Scatter the remaining chocolate chips over over the mixture and gently press them into the top.
    • Cover and refrigerate for at least 2 hours, but overnight is best.
    • Pull the baking parchment up so that the block of granola comes out of the tin in one piece then slice into bars.
    • Store bars in an airtight container for up to one week. If you prefer soft bars, keep them at room temperature or for slightly harder bars, store them in the fridge.

    homemade granola bars trail mix sugar energy

    Energy Gel Recipe

    If you prefer something less bulky and solid for your training, then energy gels are for you. Making your own is easier than you'd think and can save a lot of money!

    Ingredients

    • 130g brown rice syrup (this can be expensive, but there are cheaper versions available in most supermarkets)
    • 70g barley malt syrup (again, opt for the ones you find in the supermarket)
    • 35g coconut oil
    • 35g smooth peanut butter (make sure it's an organic version with no sugar, salt, or palm oil added)
    • a pinch of salt
    • 60 ml hot water

    Method

    1. Place a glass jar in a saucepan then fill the saucepan with water so the jar is a little more than half immersed.
    2. Mix together all the ingredients except for the hot water and put them in the jar.
    3. Warm the mixture over a medium-low heat, stirring frequently until it’s runny and well combined. This should take about 10-15 minutes.
    4. Add the hot water to the jar, stir, and shake vigorously until well combined and no separation occurs. Allow to cool completely
    5. Fill gel containers as needed for workouts.
    6. Store extra gel in the jar with a lid in a cool, dry place.
    Posted by Alexandra Parren
  • A Day In The Life: Shea

    Shea Jozana Sitting On Steps At Night Sundried Activewear

    We continue our Day In The Life series with personal trainer ambassador Shea. Shea is a vegan, so if you have ever wondered how vegans get enough protein to look ripped but stay lean, read on!

    5am alarm snooze early sleep

    Most of my days start early, comes with the territory of being a PT!

    Avocado Toast Tomatoes Hummus Breakfast Vegan

    Most weekday mornings I'll have hummus with avocado and tomatoes on either rye bread/crispbread or buckwheat bread - mainly because it's quick to prepare but it's also very tasty and energy dense. At the weekends or sometimes on the one weekday that I start work late I'll have (vegan) pancakes or an exotic fruit platter for breakfast.

    Tamarind Healthy Snack Walking London

    After my girlfriend brought a box of tamarind home from the market one day, it has since become a ritual for me to eat a few tamarind pods on my walk to the station when commuting to work. My grandma who lives in Antigua makes treats with tamarind, raw tamarind isn't quite the same experience but does taste really good!

    Packed Lunch Vegan Recipe Ideas

    After a busy morning training clients in London, it's time for my first lunch. Today I've got a salad with quinoa, lentils, tomatoes, celery, sweetcorn, pumpkin seeds with spinach, beetroot sauerkraut and hummus. Lots of seeds and grains to get my vegan protein in, as well as fresh vegetables for nutrients.

    Team Leading Management Homework Learning Education

    I'm currently enrolled on a Team Leading & Management NVQ to further my understanding of business management. Each day I study to improve my skills and to further my career.

    Roasted Sweet Potato Quinoa Beetroot Vegan Lunch

    After studying, it's time for my second lunch. Roasted sweet potato, tomatoes, red pepper, mushrooms with boiled kale and soy-free vegenaise.

    Personal Trainer Sundried Gym Workout Mirror Selfie

    After a busy day training clients and furthering my education, it's time to leave the PT studio where I work to head to the gym so that I can train myself.

    Peanut Butter Toast Tasty

    My post-workout snack is a smothering of peanut butter!

    Laptop Writing Working Personal Trainer Course

    I spend the rest of my evening writing client programmes. It's important that I'm prepared when I get to work and that I'm always professional when I train my clients, this means I have to do a lot of homework and always do research and writing to keep up with my career.

    Posted by Alexandra Parren
  • A Day In The Life: Elia and Carly

    Elia Press Ups Gym Chest Core Strength

    Ever wondered what PTs really get up to in a day? What do they eat? How do they train? And how they stay in such good shape? Sundried will be bringing you a new series, A Day In The Life, where each week we bring you the day in the life of a different ambassador. They'll be explaining what they eat, how they train, and what makes them tick over the course of an average day. We start with personal trainer ambassadors Elia and Carly Siaperas. 

    Gold Standard Whey Protein Optimum NutritionWe start the day with oats, banana, and whey protein. The protein keeps us full throughout the morning and the carbohydrates from the oats and banana are slow releasing which helps keep us going throughout the day with our training and classes.

    Elia Studio London Gym Personal Trainer

    We train our personal training clients at our PT studio in North London. We help them achieve their goals by motivating them.

    Flex Personal Trainer Bicep Strong Gym Smiling

    Time for Elia to do his morning workout. Today it's an athletic upper body workout.

    1. Power push-ups
    2. Clean and Press
    3. Bear Crawls
    4. Barbell Shoulder Press
    5. Squat Curl and Press
    6. Kettle Bell Swings

    Tea Porridge Apple Healthy Eating Nutrition

    It's important to eat post-workout so that your body can recover properly and you can get maximum results from your efforts. We have a cup of tea, an apple, and more oats and whey. 

    Green Salad Tuna Protein Healthy Nutrition

    Lunch time! Today's lunch is a high volume green salad with lettuce, tomatoes, and lots of tuna for protein.

    Chocolate Yogurt Tasty Snack

    If you have a sweet tooth, one square of dark chocolate or Greek yogurt does the trick! 

    Home Workout Garden Kettlebell Squat

    In the afternoon, Carly does a home workout as she struggles to get to the gym with our son. This is how her workout is looking today:

    1. Kettle Bell Swings
    2. Quick Feet
    3. Burpees
    4. Squat and Press
    5. Forward Lunges

    Carrots Hummus Tasty Snack

    Another post-workout snack. This time it is carrots and hummus, perfect to keep us going before dinner. 

    Chicken Salad Protein Healthy Dinner

    Ah finally, time for dinner! A hearty chicken salad with bread, providing a good balance of carbs and protein after a tough day.

    Casein Oats Chocolate Chips Bedtime Snack

    Bed time! We have Casein protein mixed with oats and topped with chocolate chips as a bedtime treat. 

    Posted by Alexandra Parren