Tasty Tuesday: Pre Run Nutrition Tips and No Bake Granola Bar Recipe

Hey guys, it’s Olivia!  I’ve never been much of an athlete, but over the years I have become a diligent runner. I do not run for time or train for distance. I run for the high and the sense of accomplishment. But even the most casual of runners, like myself, need to make sure to get the right nutrition before heading out for a run. Being properly fueled will increase performance and recovery. The recipes I am providing are for a 45-minute to 1-hour moderate cardio workout. If you run longer than an hour, it will be important to provide the body with more calories.


Pre-Run Snack:

It is important to eat a carbohydrate dense snack 30 minutes to 1 hour before physical activity. This gives the body enough time to digest and prevent discomfort during the run. Snacks should be rich in both simple and complex carbohydrates. Simple carbs, such as sugar, will provide an instant surge of energy. Complex carbs will fill up glycogen stores, which hold nutrients to provide energy throughout the run. Once glycogen stores are used up, preexisting fat is used for energy and if there is not enough of either of those, protein will be used instead. This will prevent muscle from forming and deteriorate preexisting muscle mass and put the body in a state of ketosis. It is important to reduce fiber and fat, and also to moderate protein intake before exercise. They can cause cramping, muscle spasms, or digestive irritation.  They are more helpful after the workout.  Some of my favorite pre-run snacks are low fiber cereal, 1/2 banana, whole grain toast, or an oatmeal granola bar.  This week’s Tasty Tuesday is a great pre-workout snack that will provide you with energy to get the most out of your work.  Check out my Pre Workout No  Back Honey Apricot Granola Bars!


Pre Workout No Bake Honey Apricot Granola Bars


  • 1 cup dried apricots
  • ¼ cup honey
  • 1 cup puffed rice cereal
  • ½ cup oats
  • ¼ cup slivered almonds
  • ¼ cup shredded coconut
  • ½ cup finely chopped walnuts


  1. Soak apricots in warm water while prepping dry ingredients
  2. Stir puffed rice cereal, oats, almonds, shredded coconut, and walnuts in a large mixing bowl
  3. Drain apricots.  In a food processor, blend apricots and honey.  (Tip: The mixture will be a thick, sticky consistency)
  4. Stir apricot mixture in with dry ingredients
  5. Line a 9×7 inch baking pan with wax paper
  6. Press mixture into pan and spread evenly
  7. Using another piece of wax paper, press down on the mixture, packing the ingredients tightly
  8. Freeze for 30 minutes and slice into 8 granola bars.  Enjoy!

Check back later this week for my post-run nutrition tips and recipe!


  1. October 26, 2014

    Do you mind if I quote a couple of your posts as long as I provide credit
    and sources back to your weblog? My website is in the
    very same area of interest as yours and my users would definitely benefit from some of the
    information you present here. Please let me know if this alright with you.

    • dempsey
      October 29, 2014

      of course! Make sure to credit Dempseyfit.com and if it is a recipe also olivia’s kitchen! Glad you are enjoying the posts!


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