Fuel Your Ride

energy bar ingredients

 Happy National Nutrition Month®!


That’s right – March is National Nutrition Month®, and even though March is almost over, it’s gotten us thinking about the importance of properly powering your body and your ride at Spynergy.


If you ride with us, or you’re thinking about taking your first class, you’re already taking care of your fitness and fun needs.  But what about a third important F: fuel?


What is the ideal way to fuel your ride, and your day?


“The best thing to do is to keep your tank just above half-full all day long,” says new Spynergy rider and dietician/personal chef Jessica Krane, M.S., R.D.  “Our bodies are more efficient than we realize, and in order to protect us, our metabolisms will slow down to conserve energy if we don’t eat often enough.”


Sounds good to us! 


Just like Spinning®’s awesome after-burn effect, Jessica explains that “if we keep our blood sugars steady and consistent, our bodies will start to burn at a steady and consistent rate as well.  This means eating mini-meals every 2 – 3 hours.”


In an ideal world, Jessica recommends staying away from what many busy people rely on: processed, packaged foods, including energy bars.  An ideal replacement is to make your own energy bar, and we’ve included Jessica’s delicious recipe below.


If you need the convenience of a store-bought bar, Jessica recommends organic bars that don’t promise “to change your life and body in one serving.”  For a burst of extra energy, our bodies run best on complex carbohydrates and protein.  So any bar that says “muscle mania” or “power protein” is probably not what you need. A balanced energy bar like Lara Bar or Kind bars are two of Jessica’s favorites: pure and basic, not to mention pretty delicious. 


Jessica's Spynergy Energy BarsJessica’s Spynergy Energy Bar




1 cup Rolled Oats

½ cup 100% unprocessed wheat bran

¼ cup Pecans (or nut of your choice)

1 Tb Chia Seeds

2 Tbs Flax Seeds

4 – 6 pitted dates

2 egg whites

¼ cup honey

Strawberry (or other fruit) jam or compote




Preheat oven to 375º.


Put first six ingredients in a Vitamix or electric mixer. Blend until ground. Remove and put in a mixing bowl. Add egg whites and honey, mix well with wooden spoon and spoon into 8 x 8 baking dish pretreated with a non-stick cooking spray (Jessica likes Spectrum, available at Whole Foods).  Press mixture into dish, and spread fruit jam or compote on top (you can also keep them plain or experiment with other toppings).


Bake 20-25 minutes or until a bit crispy on the edges.  Let cool and harden and cut into bars.


Additional options:


  • Add all natural peanut, almond or cashew butter to the bar for an extra boost of protein and energy.
  • Add fruit, dried fruit, additional nuts or seeds to mixture before baking.


With significant experience in nutrition, health counseling and cooking, Jessica Krane, M.S., R.D., regularly contributes nutrition related topics to fitness and health magazines, websites and books.  As a dietitian, Jessica counsels patients on a range of health issues, including sports nutrition, obesity, weight loss, weight management, eating disorders, pre and post-natal nutrition, diabetes and coronary heart disease.  You can reach Jessica at jessicakrane@gmail.com, and can read more about her work at www.cookingwithauntjess.com.


Spynergy has provided indoor cycling classes to Wellesley, Needham, Natick, Weston, Wayland, Chestnut Hill, and other Boston area residents since 2005.  Join us for great music, great instructors, and a super community of riders having fun!