These homemade high-protein granola bars are great for snacking or bringing on a hike or long bike ride. The sugars from the jam will give you quick energy, while the fats and fiber from the oats and peanut butter keep your blood sugar from spiking.
Recipe: (Makes 9 bars)
¼ cup + 1 tbsp natural peanut butter ¼ cup slivered almonds or chopped peanuts ¼ cup strawberry jam, plus 1 tbsp for topping 1 tbsp coconut oil 1 scoop French Vanilla INVIGOR8 Superfood Shake ¼ tsp salt (if peanut butter is unsalted) 1 cup rolled oats
Preheat the oven to 350º F. Line a 9x5-inch loaf pan with parchment paper.
In a medium pot over low heat, add the peanut butter, almonds or peanuts, jam, coconut oil, INVIGOR8 shake powder and salt (if using). Stir until it melts into a uniform liquid. Mix in the oats until thoroughly combined.
Transfer the batter into the loaf pan and press down into one even, compact layer. Spread the remaining jam on top in a thin layer.
Bake for 15 minutes, or until the edges start to turn golden brown. Allow to cool completely before cutting into bars or squares.
Take the next step in your training regimen:
Try any BRL Sports supplement risk-free! If our natural nutritional products
aren’t the best you’ve ever used, simply return your purchase for a 100% refund — no questions asked!
High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.