Always related to the sports diet of those who practice physical activities constantly, the bars are practical and functional alternatives to keep food up to date, either before, during or after training. The product, in its most varied versions and flavors, such as “nuts” (true nuts such as almonds, hazelnuts and chestnuts), brings important components that give strength, energy and energy for the body to develop exercises in a healthy and productive way. Discover more benefits of these bars and the best moments to add them to our routine!

Nut bars fit in any corner of the stock market and are popular with Brazilians, mainly because of their practicality. Ideal for a pre-workout, as they are sources of protein and energy for our body, they help in exercising, giving the body more energy and reducing, for example, the risk of hypoglycemia (decrease in blood glucose levels ). According to nutritionist Bianca Pires, however, although it is a food that is easy to consume, it is extremely important to pay attention to the nutritional status of the product:

“Those who start food planning immediately think about the bars. They can be a great option for a quick pre-workout snack, however, you need to check the nutritional table and the number of calories present in the bar, to make sure it is really so healthy as it promises”, warns the nutritionist.

Homemade granola bar: Have you heard of it?
For those who like to elaborate and innovate in the kitchen, how about making a cereal bar? Free of any ingredient that could interfere with your healthy diet, nutritionist Bianca Pires has provided an extremely practical recipe. Check it out!

Photo by Marta Branco on


  • 1 cup of thick oat flakes
  • 1 cup of finely flaked oats (or oat bran)
  • 1/2 cup of RICE FLAKES
  • 3 tablespoons of honey
  • 2 mashed bananas
  • 1 cup of broken nuts (walnuts, almonds, Brazil nuts…)
  • 4 chopped dates (or other dried fruit such as apricot or raisins in the same proportion)
  • 1 banana raisin (for banana bars, you can substitute grated coconut or the flavor of your choice)
  • 1/2 teaspoon of baking soda
  • 1 teaspoon of powdered cinnamon (optional)

Preparation mode:

Mix all the ingredients until a very homogeneous dough is formed and spread it in a mold (greased, silicone or covered with parchment paper). Use a spatula or spoon upside down, “smoothing” the dough so that the top is even. Place over low heat for approximately 30 minutes (the longer it stays in the oven, the crisper it will become). Remove from oven, transfer to a cutting board and cut into bars. I advise to store it in the refrigerator, in a tightly closed container, for a maximum of 5 days.

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