Butterscotch, Oat & Chia Seed Energy Bites

Like all humans (and especially climbers) I need a lot of carbs to get through my day! They keep me energized, satisfied, and are crucial to fueling my training.

When it’s cooler out, I do a lot of baking for my carb-based snacks. Blender muffins and breads were my go-to this winter followed by granola bars in the spring. And now I’m transitioning to no-bake stuff!

These energy bites literally take five minutes to whip together! The flavor combinations are endless but I’m a huge fan of peanut butter and butterscotch.

Fueling perks:

  • There are 15 grams of carbs, 4 grams of protein, 6.5 grams of fat, and 2.5 grams of fiber per bite
  • These have approximately a 3:1 ratio of carbs to protein which is ideal for post-workout fueling!
  • Post-workout, you should consume approximately 15-25 grams of protein
  • As these bites are higher in protein, fat and fiber, for pre-workout fueling, they should be consumed at least 2 hours before your session because they take longer to digest

The Stuff

  • 1 3/4 cups old-fashioned oats
  • 1/4 cup chia seeds
  • 1/2 cup peanut butter
  • 1/4 cup + 2 tablespoons maple syrup
  • 1/2 cup butterscotch chips

The Steps

  1. Combine the ingredients in a bowl
  2. With your hands, firmly press mixture into golf-ball size bites (makes about 16). They may feel a little sticky but it’ll keep them from drying out later!
  3. Store in an air-tight container in the fridge for up to a week

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

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Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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