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
- Combine the ingredients in a bowl
- 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!
- 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.
Other Recipes You Might Like
Greek Yogurt Chocolate Mousse
This has become one of my favorite on-the-go breakfasts or snacks! It’s honestly like dessert that takes 60 seconds to whip up. What’s better than that? Enjoy by itself, with fruit, granola, or sweet pita chips. Also ahhhmazing with whipped cream! Fueling notes: Greek yogurt provides 1/3 of your daily calcium needs and 20+ gramsContinue reading “Greek Yogurt Chocolate Mousse”
Basic Chia Pudding
Where has this been my whole life? I discovered chia pudding less than a year ago and I’ve been in-love since. It takes 3 seconds to make, is perfect to pack the night before (or the morning of when I want a mid-morning snack), and the flavor combinations are endless! Chia seeds are pretty neutralContinue reading “Basic Chia Pudding”
Lemon Greek Yogurt Blender Muffins
My first ever blender muffins were banana oat and I fell in love! And when I had some leftover lemons to use up, my first thought was muffins. I LOVE the simplicity of blender muffins but I wasn’t sure how well these would hold up without the banana to bind everything together. Happy to reportContinue reading “Lemon Greek Yogurt Blender Muffins”
Easy Overnight Oats
Overnight oats have become a breakfast staple of mine! They are easy peasy, can be prepped beforehand, keep me satisfied, can be flavored so many different ways, and full of goodness. Oats are a whole grain packed with fiber and protein that provide complex carbs for lasting energy. Milk adds extra protein and a decentContinue reading “Easy Overnight Oats”
Strawberry Pineapple Smoothie
This is one of my all-time favorite smoothie recipes and I keep frozen strawberries and pineapple stocked in the freezer and ready to go on the regular. It packs one and a half servings of fruit, around 30 grams of natural protein, and two-thirds of your daily calcium. Talk about packed with goodness! I freezeContinue reading “Strawberry Pineapple Smoothie”
Bite Beta Nutrition 