If your child plays sports then eating a good pre-workout snack will provide their body the fuel it needs to maintain high energy levels during their training, practices, and games. Ideally snacks or meals should consist of complex carbohydrates for a more lasting and sustained form of energy and protein for muscle recovery and repair.
Food and drink choices consisting of simple carbohydrates like soda, juice, cookies, and other snacks containing white sugar or flour can cause blood sugar levels to rise and fall quickly, which leads to crashing energy levels and poor performance. Alternatively, choosing complex carbohydrates such as an apple, a whole wheat bagel, or oatmeal will slow down how quickly the body converts these foods into glucose and provide a steady source of energy for a long period. This way the body will have the fuel it needs to handle longer training times and better sports performance.
Today I have a great recipe for Easy No-Bake Protein Energy Bites packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids. Ditch the expensive store bought energy bars and instead make this homemade version. Not only do they taste awesome, you can feel good knowing exactly what they are made from–good wholesome ingredients.
With so many kids starting their summer sports season keep these energy bites in mind. Eating one or two will help ward off hunger and provide the nutrition needed to perform their best.
Note: Below I’ve added the nutritional information for one bite.
Easy No-Bake Protein Energy Bites
Easy No-Bake Protein Energy Bites recipe packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids.
- 1 cup oats (use gluten-free oats if needed)
- 1/2 cup chunky peanut butter (non-oil at the top kinds)
- 1/2 cup unsweetened desiccated coconut
- 1/2 cup mini chocolate chips
- 1/3 cup honey
- 1/4 cup chia seeds
- 2 tablespoons vanilla protein powder (use gluten-free if needed)
- ¼ teaspoon cinnamon
- Mix all the ingredients together in a bowl until it looks like a evenly distributed uniformed dough.
- Roll the dough into twenty-four 1-1/2 inch balls.
- Refrigerate the bites for 30 minutes.
- Store in an airtight container in the refrigerator for up to a week.
Prep Time: 5 Minutes
Cook Time: 30 Minutes
Total Time: 35 Minutes
Alice Currah is the publisher of popular food blog, Savory Sweet Life. Her approachable everyday recipes are accompanied by beautiful step by step photos and have been featured online at Martha Stewart, Real Simple, The Pioneer Woman, Epicurious, Bon Appetit, Saveur, iVillage and many more. In March 2010, Forbes.com featured Alice as one of “Eight of the Very Best Food Bloggers.” You can find her on Twitter, Instagram, or Facebook.