Fight Fuel: Oat and Nut Refuel Balls
After a hard workout, you want to refuel ASAP. But if you’re taking an EBF class before work and still need to shower, the refueling process may be delayed. So, do you opt for a bar? A pre-made smoothie?
These oat and nut refuel balls combine protein and carbs to help kickstart your recovery. They also keep well out of the fridge. Throw 2-3 of these into your bag, waiting for you in the locker room after an EBF class.
Oat and Nut Refuel Balls
(makes about 15 balls, 1 ball is 1 serving)
¾ cups large flake oats
¼ cup natural nut butter
¼ cup finely-chopped cashews (or other nut)
½ cup dates, minced
3 Tbsp honey
1 Tbsp chia seeds
1 tsp cinnamon
¼ tsp nutmeg
a pinch of salt
- In a medium bowl, mix together all of the ingredients. You could also use a food processor to quickly chop and blend the ingredients.
- Cover, then refrigerate for 30 minutes.
- Using a small spoon and your hands, form into ¾-1 inch diameter balls. The nut butter and honey combo will make for a slightly sticky hand. Pro tip: Rinse your hand with water, but don’t dry off completely. The wet hand will keep the stickiness at bay (and also help gel the chia seeds).
- Store in a covered container in the fridge. Keeps well for a week.
Nutrition per serving
- Calories: 74 kcal
- Total fat: 3.5 g
- Sodium: 15.4 mg
- Carbohydrates: 9.3 g
- Fiber: 1.2 g
- Natural sugars: 2.8 g
- Added sugars: 3.5 g
- Protein: 1.8 g
Fight Fuel – Ally Gallop is a registered dietitian working in nutrition communications for New England Dairy & Food Council. She previously worked as a clinical dietitian and had a private practice, where she worked with patients experiencing diabetes, heart disease, and gastrointestinal surgery and its conditions. As a runner and triathlete, you’ll find her teaching ROADxTRIATHLON at EBF while dancing to Jay Z, Kings of Leon, and Sia.