If there is one thing runners like to talk about more than running, it’s eating. Many of us proudly tote, “I run to eat” with a broad and authentic smile. The reason we spend so much time talking about food is a no-brainer: it has a HUGE impact on performance. The right snack before a tough run can boost performance. The wrong one? Ug, well you hopefully you don’t know what I’m talking about but it can be brutal.
As runners, we tend to think of our bodies as machines, and for good reason because in essence, they are. The fuel you choose to put in it on a regular basis will have a pretty massive impact on your success as a happy and healthy runner. Largely, food will shape the way your body looks which as a vast impact on how fast and how far you can run. It also, quite literally, serves as fuel. The right choices, more often than not can make or break your runner success. Defining “the right choices” is a debatable topic, but most of us can agree this involves clean foods, minimally processed products, tons of veggies, complex carbs, lean protein and healthy fat. This Easy Energy Ball Recipe is good fit for everyday snacking because they follow those guidelines, are easy to make and the perfect grab-and-go snack for us busy runner folks.
Runner Fuel: Easy Energy Ball Recipe
- 1/2 cup Vanilla Protein Powder
- 1/4 cup Chia Seeds
- 1 cup Water
- 2 cups Raw Oats
- 2 T ground Flax
- 2 T Raw Cocoa Powder
- 1/2 cup Peanut Butter
Easy Energy Ball Directions1. Add the first three ingredients together in a small bowl, stir together and let sit
for 15-30 min to let the chia seeds “gel.”
2. Add remaining ingredients (except the coconut flakes) to a large bowl and top
with chia mixture.
3. Mix together with a wooden spoon or your hands until well combined.
4. Roll into 1” balls using your hands, this gets a little messy, but it works. You may
need to wash your hands several times thought the process.
5. Add coconut flakes to a small dish and roll each ball around until well covered.
6. Lay out on parchment paper in rows and refrigerate until ready to eat.
7. After a few hours, you can take them out and put them in covered Tupperware to keep them from getting too dry.
Runner Fuel Energy Ball Nutrition (per ball): 66 calories, 3.5 g fat, .6g sugar, 1.5 g
fiber, 3.6 g protein.
3 of these is a pretty perfect, filling, yummy, mid-day snack.
Other Optional Energy Ball Ingredients:
Now if you’re looking to ramp up “energy” for a run and by that I mean calories, here are the best ways to do it. Not only will these add extra energy, there are additional flavor, texture, micro, macronutrient and potent phytochemical benefits to these extra mix-ins. And you get what you pay for here, yes, they will be more energy dense, but then by nature should also be more filling and give you more energy to burn as you run.
- Dried fruit such as apricots, cranberries, raisins, blueberries, gogi berries, dates, and figs.
- Chopped nuts such as almonds, walnuts, pistachios, and cashews.
- Seeds like pumpkin, sunflower, sesame, and maybe even poppy? With a little lemon?
- Honey or agave for added sweetness.
- Almond milk (instead of water) for added calcium.
- Finely ground espresso beans or high quality instant coffee for flavor.
Teresa Marie Howes
Health & Happiness Coach, BS, CPT
p: (858) 775-9005