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How To Make Energy Bars – GCN’s Food For Cycling

♪ [music] ♪ – [Simon] Ready made energy bars,
a fantastic fuel for cycling, but if you want to make your own,
however, you could try this secret GCN recipe. Now, it’s based around
oats which are fantastic fuel for cycling that’s why everyone seemingly uses
them in their energy bars. Now, there are reasons for that, partly because
they’re a great source of slow-release carbohydrate. They’ve also got quite a
high proportion of protein in there and fat as well, so it’s a really good
all around source. And then finally, they’re also really robust so that they
travel well, so they’re not going to come apart or get squished in your pocket.
Now, first of all, we start by making a mixture that’s going to bind our energy
bars together. So, take a medium sized pan and put it over low heat. Then we
need to start with adding some oil. I’m using sunflower oil because it’s
relatively flavorless, and it’s also cheap, but you can use whatever oil you
want. I know everyone has their different preferences regarding health and whatever
else. Then we need to add some sweetness because obviously oats have got good
slow-release carbohydrates, but they’re not very sweet, so we’re going to add
some soft dark brown sugar, nice kind of caramelly kind of flavor. Then we’re going
to add two tablespoons of golden syrup. Now this is mega sweet, this stuff, and
it’s not terribly good for you, but it’s really good at sticking the bars together
which is quite an important consideration. So two tablespoons of that go in, nice.
You need to give it a good stir to mix this all in. It won’t come together
straight away, but it looks seriously good even now. Now, we also need to add
what I think is the piece de resistance which is some peanut butter. It stops
the energy bars being too sweet sweet and cloying, so stick about a
tablespoon in. It’s got like a real nice kind of salty edge to it, so the bars have
just got a little bit of extra something there that tastes good. This peanut butter
hasn’t got any sugar added actually. It’s good quality stuff, so I think that
helps. Cheap peanut butter has loads of sugar in it, not feeling that. Right,
so stick that in, melt it all up. Then we’ve got like a base for the energy
bars. We’ll also add in just half a teaspoon of vanilla extract, throw that in
as well. So that’s our binding mixture. Now I’m going to start throwing some
extra stuff in there. I’ll start with the sultanas, cheap good source of simple
carbohydrate and it also tastes pretty good. Also, add some flaked almonds,
good source of high quality fat, a bit of protein. Likewise, we got a
mixture of sesame seeds and sunflower seeds there. So we’ll throw those in,
making sure we keep mixing that together. Add in some chopped dates which I prepared
early on. This is seriously good great ingredient. We’re almost ready for oats
now. That’s coming together nicely., and then finally, we start adding the
oats, so just a little bit at a time so that it doesn’t become unworkable,
because it gets quite stiff. And for me, that’s just too much for my
little puny cycling arms to deal with. And if you really struggle with puny
cycling arms, you can always get a friend to help you out. A little bit more. The
other problem is stirring this for too long, because it gets really difficult not
as you just start eating it, because right now, it tastes bloody good. Okay, so
that’s all blended together now. We’re just going to add the
mixture to a baking tin which is like a brownie tin. Outline it with a
paper baking parchment, so we can get it out easily. Now, this next bit is really
important, okay, because you need to press it down really thoroughly. Otherwise, your
energy bars are going to disintegrate, so you need to pack it down with a
metal fork I find is the best implement. Right, let’s throw this in the oven now.
Gas mark four which is about 180 degrees Centigrade which is about
350 degrees Fahrenheit. So we just throw that into the oven, and we need to
keep our eye on it, but it’s going to be 10 to 15 minutes really depending on how
hot your oven is. We want it to look kind of golden brown on top. We don’t want
it underdone because then it’s going to disintegrate. We don’t want it overdone
because then it gets chewy or burnt, so now we’ll just have to sit and wait. In
the meantime, you can maybe just lick the spoon. Yeah, those are looking
good. There they are finished product, well, nearly finished. Obviously
they have to be left to cool now. They’re pretty much stuck in there right
now. They’re also quite fragile still, so when they’re cool, they’ll harden, and
then we can cut them into our energy bars but it is a long wait. They look really
good. Right, so, these are now cooled. You just need to take them out, and
then they’re ready to get sliced up. You can obviously make them as
big or small as you want. Okay. Don’t exactly know how many calories are
in this, so if you’re calorie counting, it’s pretty best to go steady,
because look at the ingredients, there’s a lot in there. The other thing
to bear in mind, it tastes good, is that because they taste so good, it’s a
danger that you’re going to have to ride for 30 hours a week just to actually
satisfy your desire for eating these things. For more cycling related recipes,
subscribe to GCN. That is actually really good, like genuinely really good. – [Woman] Anything that’s bad, and with
all fruits that has a stone inside, you can, like, twist them. This one is very
ripe. You can open them, and then you can basically just peel it out like that.

Randall Smitham



  1. Clement MURAT Posted on May 30, 2017 at 5:24 pm

    France approves this recipe !

  2. Tom Jenike Posted on June 13, 2017 at 10:01 pm

    Great recipe. I have made it twice, with great success. Kudos

  3. Ystadcop Posted on June 23, 2017 at 2:39 pm

    Strap me to a tree and call me Nigella.

  4. Alex Bran Posted on June 25, 2017 at 7:04 pm

    thanks GCN for the recepy. The mixture is in the owen. It tastes delicious. Will try the others as well.
    Cheers, Alex

  5. Nick Jones Posted on June 27, 2017 at 9:16 am

    I live in Paris and most of those ingredients cost a lot here. Weighing up the costs it's certainly cheaper to buy boxes of energy bars from healthfood shops but I like the idea of not getting mass-produced industrialised bars. Gonna have a go at making them in time for a 10 day bike trip in the Alps!

  6. Antoine Morin-Prévost Posted on July 2, 2017 at 7:57 pm

    That was at least 3 tablespoons of peanut butter, not only 1 for sure!

  7. sharon Aanstoos Posted on July 6, 2017 at 2:45 am

    can you not substitute honey or molasses for golden syrup?

  8. Adam Posted on July 6, 2017 at 10:33 pm

    mmmm fuck they look good, I might make them as a park snack.

  9. Tschaix Du Posted on July 13, 2017 at 7:00 am

    Just wondering, how do you pack them when on the ride? Just wrapped in parchement paper or some plastic bag or so? Im trying to find a was that doesnt produce as much waste

  10. hohenstaufenz Posted on July 21, 2017 at 5:42 pm

    Simon, you should start a cooking channel!

  11. Laura Vallejo Posted on July 29, 2017 at 1:06 am

    What's a good substitute to the almonds?

  12. negusbear Posted on July 29, 2017 at 9:56 pm

    My wife made these yesterday with a couple of minor adjustments (honey instead of golden syrup for example) and they are amazing. Perfect for cycling, running, hiking or watching GCN with a Bailey's coffee!

  13. maggot4life30 Posted on July 30, 2017 at 3:42 pm

    Great recipe made some for my first 100 mile ride worked a treat thanks Simon 🙂

  14. Soya soy Posted on July 30, 2017 at 4:57 pm

    How long will these keep for? I want to bring them for my bike packing trip but i don't know how long it would take for the bars to go rancid (i'm thinking a week).

  15. BSpearsofficial Posted on July 30, 2017 at 11:38 pm

    Can I store them in a freezer ? if not which is the best method please?

  16. James Shields Posted on August 1, 2017 at 4:36 pm

    Can you tell me what brand of Oats you use? here in the states everyone sells instant crap, so i'll have to order my oats.

  17. Paul Croft Posted on August 8, 2017 at 4:56 pm

    Made several batches, trying different flavours based on basic recipe. More cooking videos please.

  18. frederic langelier Posted on August 13, 2017 at 4:11 pm

    Can we put something else then dates??? I don't like dates….

  19. J Tudhope Posted on August 16, 2017 at 3:33 am

    Just made some of these….seems theres a lot of liquid left but they're still cooling at the moment….and I cooked them about 12-15 mins at 350 then left them a bit longer as the oven cooled…I wonder if its the sunflower oil and the oil from the natural PB I used…

    Anyway next time I think I am gonna skip the brown sugar altogether and use regular, non-all natural peanut butter.

  20. JakobCB Posted on August 20, 2017 at 3:19 pm

    mine just broke in small pieces after I let them get cold..
    did i do them to long?

  21. gingerbreadman cervelo Posted on September 5, 2017 at 7:04 pm

    Si, this sticks so much more to the spoon then all the rest…how to solve…

  22. Gerhard da Paz Lauterbach Posted on September 8, 2017 at 8:23 pm

    Awesome video! Thanks a lot, my friend! Definitely gonna try this!

  23. Mububban23 Posted on September 13, 2017 at 2:57 am

    I love these and make them all the time. The only problem is if I make it during the week "in preparation for my weekend ride" they are nearly all gone by the time the weekend comes around 😀

    I also prefer a chewy bar over a crunchy bar, so I put it in the oven for 10 minutes, not 15. It'll feel really soft and gooey when you take it out of the oven but it will harden as it cools. Personally, 10-12 minutes then out is right for me. 15 cools down and becomes too brittle.

  24. l catalla Posted on September 20, 2017 at 1:41 am

    How do you pack these for the ride.

  25. JACE Jenkins Posted on October 15, 2017 at 6:07 pm

    I have attendance to eat the mixture before the oven and I put cashews in the mixture

  26. Niclas Bondesson Posted on October 18, 2017 at 9:47 am

    I had nutella instead of peanut butter and added blueberries and no sesam seeds. I think I will try different kinds of berry and maybe put some caramel into it as well some time.

  27. bdkreger Posted on October 27, 2017 at 8:59 pm

    My son and I made this over the weekend. The taste was AMAZING!! However, they just crumbled up. Trying again today, hope they can be cut into actual bars…they are so good, they need to be travel friendly!!

  28. Mr PeachDaSavage Posted on November 3, 2017 at 10:35 am

    I'm a mountain biker, but I love to watch gcn's channel more than gmbn's. coz gcn's more cheerful

  29. marco clay Posted on November 18, 2017 at 8:36 pm

    double check the recipe 120 ml =.50 cup lol

  30. marco clay Posted on November 18, 2017 at 8:49 pm

    very tasty ..your channel is awesome!!

  31. White light Posted on December 1, 2017 at 11:48 pm

    so attractive when a guy knows how to bake. and then its for cycling, hell yea

  32. Brian Phelan Posted on December 3, 2017 at 2:42 am

    Idealism freaking every game which band did you say better for me

  33. Andrew Cook Posted on December 21, 2017 at 9:15 am

    Which size baking tin did u use?

  34. Prof Chaos Posted on January 2, 2018 at 3:21 pm

    No offense but Hannah Grant's version of energy bars that she made in your other videos are much better, either nutrients wise and for taste, so much garbage in these ones

  35. Petinka Posted on January 14, 2018 at 9:26 pm

    Thanks Simon for show us how to do and eat! 🙂

  36. Mike Fulton Posted on January 17, 2018 at 3:30 pm

    How many servings does this make

  37. farohstein Posted on January 23, 2018 at 4:57 am

    I tried this and now I'm afraid I might actually get fatter.. They taste SO GOOD

  38. Elisha Maketa Posted on February 16, 2018 at 9:54 pm

    My name is Elisha Mateka,a Kenyan youth.I like the new way to treat myself before and aftery rides… Though I need a road bike to help me reach my dream..Kindly support me to reach my dre in cycling career.

  39. Arif Fauzan Posted on February 20, 2018 at 2:17 pm

    Legit question, but how do you pack them into your jersey pockets?
    Zip lock bags?
    Any convenient method where I can just tear the packaging off when I'm spinning one handed?
    Or do I have to stop and feed when feeding with homemade bars like this?

  40. Steve Blahut Posted on February 22, 2018 at 2:08 am

    You guys are making it way harder than need be. Mix it in the same order, cold in a large mixing bowl, with a wooden spoon. Heating up all the liquid doesn't help anything, and trying to mix all those ingredients (properly) in a pan is next to impossible.

  41. Matthew Lewis Posted on February 24, 2018 at 2:31 pm

    What the absolute funk is a "cup"?

    Here in UK we have scales and measuring jugs

  42. Martin Posted on March 6, 2018 at 8:07 pm

    This video is …..actually really good

  43. Suggy LTD Posted on March 8, 2018 at 5:22 pm

    Thanks. I used Canadian maple syrup, added a few grains of coffee, pinch of cinnamon, extra go of peanut butter and one squirt of honey.

  44. 5 Springs Adventure Posted on March 29, 2018 at 3:15 pm

    Well, just knocked up a batch with olive oil (good…er..well expensive anyway, olive oil) and honey. Just waiting for it to cool, then I'll chop it up, wrap it in something and then wait like a good little lad till I'm off out on the bike tomorrow before giving a bash. (Honest!)

    Smells fantastic just out of the oven!!

    You know, maybe I should just try a bit in case it doesn't taste nice? Waddya think?

  45. Chris Warren Posted on April 1, 2018 at 12:58 pm

    These bars are awesome. So quick and easy to make and very delicious. When cut into sixteen pieces, I calculated that each bar contains approximately 240 kcals and costs around 35 pence each (including the cost of cooking them).

  46. Liam Hotspur Posted on April 5, 2018 at 6:10 pm

    awesome!!! i just doubled everything to make my oven plate full and i used a powerful food processor for convenient mixing and skipped the cooker.

  47. Cria Impacto Posted on April 20, 2018 at 10:47 am

    Can I ad protein powder to the mix?

  48. 1 eq 0 dot 99999 repeating Posted on April 25, 2018 at 8:44 am

    If your tiny cyclist hands can't mix or cut, just call you swimming buddy – arms trained for strokes will do the job. Wait….or learn how to use your legs in kitchen)

  49. 5ARK Posted on May 3, 2018 at 11:21 am

    But how good do they taste?

  50. Taz Posted on May 21, 2018 at 7:11 am

    I made these yesterday and they came out rather well. Just some observations: I added less oil (around half a cup), I substituted golden syrup for honey. Mixing works your arms out very well! I then filled a tin with the mixture to a depth of 1.5cm. The point about pressing the mixture down with a fork is very important! Take your time on this step. With regards to oven time, I'd go for closer to 10 minutes rather than close to 15 minutes as you still want them coming out moist and not too hard.

  51. sparkles sparkling Posted on May 23, 2018 at 11:59 am

    The amount of ingredients used in the video and the amount stated in the descripion box arent of the same quantity at all..
    When i melted all the ingredients thats supposed to be melted.. it didnt turn liquidy at all but it was a paste and wouldn't melt at all.
    To be noted, i used extra virgin coconut oil instead of sunflower oil( and yes 200ml is 1/2 cup not 3/4 cup)
    Used honey in place of syrup
    And i used no sugar no oil pure peanut butter.
    I tried to opt for healthy options wherever possible.. it was hard to work all the ingredients in as 225g of oats was a lot.. like a lot..
    I added 2 more tbsp of peanut butter n 1 tbsp of coconut oil.. o made it work somehow… got it together and put in the oven. . Once it was all soften then i presse down hard on the granola to shape it….
    Its out of the oven now.. waiting for to cool down..
    Will update results soon..

  52. Julian Peters Posted on May 28, 2018 at 4:11 pm

    I know this is old, but GCN should do more cooking vidoes. If I not riding I'm eating after all!

  53. Josue Mondragon Posted on May 31, 2018 at 2:54 am

    What if I'm allergic to peanuts 🙁

  54. Adam Scotera Posted on June 5, 2018 at 5:40 pm

    Nice espresso machine….

  55. Austin Shoupe Posted on June 10, 2018 at 3:46 pm

    The usual onslaught of techno hip hop has been replaced with acoustic guitar. It made me chuckle.

  56. Gazza-in-the-usa Posted on June 11, 2018 at 6:46 am

    Here’s the problem with foods like this. You end up eating them as cookies instead of using them as an energy supplement during a sporting activity!! Caveat emptor !! They look da,n good though I must admit.

  57. Lange Ramos Posted on June 15, 2018 at 6:39 am

    Whats a good alternative for peanut butter? PS Im allergic

  58. Stuart Siegel Posted on June 16, 2018 at 1:10 am

    I calculate roughly 3000 kCal (just plain calories for those in the US) per batch.

  59. shawnbixby1 Posted on June 27, 2018 at 12:24 am

    1:57 hahahahaha

  60. Колька Пепси Posted on July 16, 2018 at 4:56 pm

    The best thing I've found on the net was plans from Avasva .

  61. Yura Kovalec Posted on July 17, 2018 at 1:41 am

    Nice movie. However you should take instructions from Avasva website if you want to learn how to make it easily.

  62. graysen winters Posted on July 24, 2018 at 2:03 pm

    Yes a very secret recipe

  63. Ryan Bloomfield Posted on July 27, 2018 at 12:48 pm

    thanks for the video, will give it a shot… Do you have any recipes for home made "electrolyte" drinks?

  64. Edwin Guzman Posted on August 3, 2018 at 10:29 am

    How about substituting the syrup with honey?

  65. Kevin Rowe Posted on August 10, 2018 at 9:48 am

    I Make these and they taste soooooooo good, I don’t buy cycling specific food, to expensive, not necessary for the average cyclist 🚴‍♀️

  66. SuperSkinnymoose Posted on August 11, 2018 at 8:39 am

    Although peanuts are legumes rather than nuts, like nuts they can buffer the sugars and moderate the glycemic response

  67. RisingDawn Posted on August 14, 2018 at 3:43 pm

    You can play around with the recipe alot, it doesn't really matter. Just remember to press it down really hard, especially if you have less sugar, and let it cool properly.

  68. Dan Mathis Posted on August 16, 2018 at 12:30 pm

    Have been making these for a year. Use molasses in lieu of syrup, dried cranberries, & chopped dates. Rave reviews. Thanks for idea!!!

  69. Caroline Bray Posted on September 1, 2018 at 10:55 pm

    This was so funny hope to make these bars and eat them as I make them because you made them like ok so gooood 😂💪🚲

  70. Raven Rock Asylum Posted on September 26, 2018 at 4:45 pm

    Thanks for the great video! I’m on my third batch and have just made a batch with the following substitutions and it tasted great: canned pumpkin for half of the oil, walnuts instead of almonds, molasses instead of golden syrup, and added 1/4 teaspoon of pumpkin pie spice. Next I’m going to use maple syrup, yummmmm.

  71. Sam England Posted on October 14, 2018 at 2:04 pm

    I just made these and they taste dope

  72. leftymadrid Posted on October 22, 2018 at 5:58 pm

    Wonderful treats!!!!, yeah, that will obligate you to SURELY ride more!!!! Thx Si!!!!

  73. texrgb Posted on November 2, 2018 at 8:36 am

    Damn they look good

  74. james clark Posted on December 3, 2018 at 3:24 pm

    can i use honey instead of syrup? will they hold up

  75. Kenny Fontan Posted on December 5, 2018 at 3:49 am

    Can we get a video on how you guys package and consume your home made bars during rides? Or if anyone can give suggestions that would be great as well 🤙🏽

  76. Smelly GimmePrivacy Posted on December 13, 2018 at 1:49 pm

    So, there's this thing called diabetes, and you can get it even if you're skinny…

  77. Amr Abbas Ali Posted on December 31, 2018 at 8:20 pm

    There are many followers from the Middle East we wish to translate all the films in Arabic because we love you very much and benefit from you

  78. Nigel Robinson Posted on January 16, 2019 at 7:19 pm

    Class vid. Must try this.

  79. okayer18 Posted on January 18, 2019 at 5:24 am

    Ah GCN you're killing me- 120ml is 1/2 cup not 3/4. No wonder why my bars were soupy. That's okay, I can always try again 😀

  80. EduArdo Beats Posted on January 27, 2019 at 3:50 pm

    Too much stuff with sugar.
    Too sweet.
    Also if you don't really like peanut butter don't put alot in it.

  81. EduArdo Beats Posted on January 27, 2019 at 3:50 pm

    Diabetes bar

  82. blanquitoest Posted on April 2, 2019 at 8:07 pm

    Incredible good bars. Thank You! 🙂

  83. Henning Andersen Posted on April 5, 2019 at 3:29 pm

    Not good energy bars

  84. Strawmega Posted on April 26, 2019 at 2:31 pm

    Will they go bad after 2 weeks on the road and out of fridge in the summer heat?

  85. Imperial Strategist Posted on May 3, 2019 at 10:16 am

    How long do these last in the refrigerator?

  86. Kevin Linares Posted on May 8, 2019 at 4:54 am

    I doubled the recipe and made 4 substantial modifications. 1) Used half the amount of brown sugar, 2) substituted golden syrup for natural honey, 3) sunflower seeds for almond slices, and 4) almond butter instead of peanut butter. Overall it was delicious but next time I will use less sugar and use maple syrup instead of honey. Thanks for the great recipe!

  87. Joachim Macdonald Posted on May 16, 2019 at 9:39 am

    I believe those are commonly knows as flapjacks…

  88. Jeff Mcilroy Posted on June 1, 2019 at 9:53 pm

    Almost a half a pound of brown sugar., but “the peanut butter is good quality stuff with no sugar in it”.. we don’t want that stuff in our peanut butter.. lol

  89. catherinespark Posted on June 2, 2019 at 10:13 pm

    Accidentally discovered 'flap-fudge'. It's like flapjack and Scottish tablet had a love child together.

    – 225g coconut sugar – not ordinary sugar as it won't go as fudgy
    – 225g butter, trex or coconut oil (not spreadable butter or a non-dairy margarine)
    – 275g oats
    – 75g golden syrup
    – Handful raisins (optional)
    – Dash of cinnamon

    1. Melt the sugar, oil/butter and golden syrup in a pan on low heat.
    2. Stir the oats and raisins (if using) into the melted wet ingredients.
    3. Spread in a large, high sided, pre-greased baking tray
    4. Bake in a pre-heated oven until golden-brown on top (about 20 minutes in my fan-assisted oven)
    5. Take the tray out and allow it to cool. When it's semi-hard, mark out 16 flapfudge pieces so that when it cools completely you can cut them out – it hardens quite a lot – more than with ordinary sugar
    6. Let the flapfudge cool, then cut it into squares.

    One square has 270 calories (27g of carbs) but only about 2g of protein per piece. It's only got a glycemic index of 34, which means a steady release of carbs over a long bike ride, and a significant amount of fat too, so you're covering low and high intensity training over the course of the ride with no spikes or crashes. Pairs up very well with coffee pre-cycling to deliver a nice kick of energy and oomph. Finally, to hydrate on rides I just use diluting ribena blackcurrant (not the low sugar version – the full one) diluted with water, but am going to try switching the water for smart water as it has electrolytes. Enjoy!

  90. Congolexicomatisation Posted on June 15, 2019 at 8:52 pm

    Mmh… La Pavoni chrome deluxe 😍

  91. Julie Eastwood Posted on June 21, 2019 at 5:51 am

    How long would a batch of these keep. Doing London to Paris in September. So would take some in a Tupperware container

  92. Alex Colvin Posted on June 22, 2019 at 12:27 am

    I love McCann's Steel cut oats which I load up with brown sugar, cinnamon, bananas, etc. Yum. I use the overnite absorption method so no nutrient loss through boiling. I'm certified in food prep so I know a touch about how to keep nutrients where they belong — in the food to be consumed, not escaping in water vapor.

  93. H DA Posted on July 5, 2019 at 1:30 pm

    Hm how about low carb and less sweet? Any idears? Doesn't need to be a bar, kind of pudding would be fine too. Just no shakes, I hate shakes. Lol

  94. I Troll Lui Marco Daylee Posted on July 17, 2019 at 9:44 pm

    My man put 200 gram sugar and 2 tablespoons of suryp, and hes worried about sugar in the peanut butter… lmfao bruh..

  95. Claudio Trungadi Posted on July 30, 2019 at 5:33 am

    Can you please let me know where to buy paper to envelop the rice cake or bars? It’s not easy to find a brand and a shop in Europe that sell it. Please let me know. Best regards and congratulations for the channel

  96. Claudio Trungadi Posted on August 4, 2019 at 2:33 pm

    If you keep it in the oven at more then 40 degree centigrade are you destroying almost all vitamins and nutrition elements of each single component?

  97. Andrew McFarland Posted on August 25, 2019 at 6:39 pm

    Great edit, any idea on the carb count?

  98. Andreas Michaelides Posted on September 6, 2019 at 5:27 pm

    Just finished the bars and waiting for them to cool off!! Thanks Si!! I replaced sunflower with coconut oil! Next time i will try to replace sugar with sweetener and golden syrup with honey!!! They taste SERIOUSLY GOOD 😂

  99. Roger Garcia Posted on September 11, 2019 at 3:15 am

    His table spoon is huge.