Energy Bar Creation Activity

Objective: Students will design and prepare a custom energy bar by selecting ingredients that supply carbohydrates, proteins, and fats, and explain how each macronutrient fuels physical activity.

Estimated Time: 20 minutes

Materials (per group):

• Oats (carbohydrates)
• Peanut butter (fats & proteins)
• Honey (carbohydrates)
• Chopped nuts (proteins & fats)
• Dried fruit (carbohydrates)
• Optional seeds (e.g., chia, sunflower – fats)
• Mixing bowl and spatula
• Measuring cups and spoons
• Wax paper or small containers for bars

Instructions

1. Ingredient Selection & Macronutrient Mapping (5 minutes)
   • In your group, choose at least one ingredient for each macronutrient category:
     • Carbohydrates: ________________
       
       
       
     • Proteins: ____________________
       
       
       
     • Fats: ________________________
       
       
       
   • On your worksheet, draw a table and record each ingredient under the correct macronutrient.
2. Measuring & Mixing (8 minutes)
   • Measure and add the following to your bowl:
     • 1 cup oats
     • ½ cup peanut butter
     • ¼ cup honey
     • ½ cup chopped nuts
     • ¼ cup dried fruit
   • Stir until all ingredients are evenly coated and combined.
     
     
     
3. Shaping the Bars (4 minutes)
   
   
   
   
   
   
   • Press the mixture firmly into a flat layer on wax paper or in a small pan.
   • Cut into bar shapes or roll into logs on wax paper.
   • Label your bars with your group name.
4. Macronutrient Reflection (3 minutes)
   • Answer the following on your worksheet:
     1. Which ingredient provides the most quick energy? Why?
        
        
        
        
        
        
     2. How does the protein in your bar help your muscles during exercise?
        
        
        
        
        
        
     3. Why are fats important for endurance activities?
        
        
        
        
        
        
     4. If you wanted a bar for a long run, what ingredient would you adjust? Explain your choice.
        
        
        
        
        
        
5. Cleanup (You have 2 minutes)
   • Wash and return all mixing tools.
   • Wipe down your station.
   • Store or package your bars for tasting later.

As students work through each step, circulate and ask guiding questions:

• "How will this ingredient help you during a sprint vs. a long-distance run?"
• "What could you add or remove to make this bar more protein-rich?"
• "Which ingredient adds healthy fats, and why are those fats better than butter or candy?"

This hands-on activity reinforces macronutrient roles and helps students apply nutrition concepts to real-world snack choices.

Nutrition Science Snapshot: How Macronutrients Fuel Your Workout

Every bite you take contains nutrients that your body uses for energy, growth, and repair. Macronutrients—carbohydrates, proteins, and fats—are the nutrients your body needs in larger amounts. Each one plays a unique role before, during, and after exercise.

Carbohydrates: Quick Energy

Carbohydrates are your body’s preferred fuel for high-intensity activities, like sprinting or jumping. When you eat carbs—found in bread, pasta, rice, fruits, and cereals—your body breaks them down into glucose. Glucose travels through your blood to working muscles, giving you the energy to run, swim, or play sports. Any unused glucose is stored as glycogen in your muscles and liver, ready for your next workout.

Proteins: Muscle Repair & Growth

Proteins are made of building blocks called amino acids. Foods like chicken, eggs, fish, beans, lentils, nuts, and yogurt are rich in protein. During exercise, tiny tears form in your muscle fibers. After your workout, protein helps repair and rebuild these fibers, making muscles stronger. A protein-rich snack or meal within an hour of exercise can speed up your recovery and reduce soreness.

Fats: Sustained Fuel & Cell Health

Fats are energy powerhouses for longer, lower-intensity activities like biking, hiking, or a casual game of basketball. Sources include avocados, olive oil, cheese, seeds, and nuts. Your body breaks fats down into fatty acids, which it uses for endurance when glycogen runs low. Fats also support healthy cells and help absorb vitamins A, D, E, and K.

Putting It All Together

No single macronutrient can do it all. A balanced snack—like a banana with peanut butter or whole-grain crackers with cheese—combines quick carbs, muscle-building protein, and lasting fats. This mix helps you perform your best and recover faster. Next time you plan a snack, think about how each macronutrient will fuel your body and your workout goals.