Tried and True Snacks for the Gym

Here are some recipes that work as quick energy bites for the gym.

You can find many options on the web.  Below are four options we tried at my gym and they were all two thumbs up from our gymnasts.

Important notables we discussed in our "recipe of the week for wellness" minute:

Gymnasts need fat as a long-lasting fuel and to help regulate their metabolism.
Fats help prevent sugar spikes.
Good fat choices:  nuts, seeds, olive oil, coconut oil, fatty fish such as salmon, avocado.

Gymnasts need carbs as an energy source during training.

Complex carbs are needed as slow-burning fuel for long workouts.

Examples:  whole grain breads and pastas, rice, potatoes, vegetables.

Simple carbs are needed for quick bursts of energy.

Examples are fruits and small sugar treats.

Carbs are needed most before and during workouts and competitions.

From the Mom perspective these recipes were easy to make, time efficient, and have a long shelf life.  They can be stored in the refrigerator or frozen for future use.

The ingredients are least expensive at Trader Joe's

Homemade Superfood Protein Bars

Ingredients:

1/4 cup raw unsalted almonds
1/4 cup unsalted walnuts
1/4 cup pumpkin seeds
3 TB chia seeds
2 cups cups medjool dates, pitted
1/3 cup protein powder
2 TB maca powder (optional)
1/2 cup dried blueberries
3 TB cocoa nibs or dark chocolate nibs

Instructions:

Put almonds, walnuts, pumpkin, and chia seeds into a food processor or high power blender. Pulse for 15-30 seconds until nuts and seeds are crumbly. 

Add in medjool dates, protein powder, blueberries, and cocoa nibs. Process or blend until a dough ball forms.  Add coconut oil if consistency is too thick.

Lay out a 2-foot length of plastic wrap. Dump the dough onto the plastic wrap and flatten into a 1-inch thick rectangle.

Cover with plastic wrap and refrigerate until hard.

Cut into 8 bars.

Wrap each bar individually and store in the refrigerator for 1 to 2 weeks, or in the freezer for up to 3 months.

Healthy Energy Bites:

Ingredients:

1 ½ cups whole rolled oats (chopped lightly in food processor)

1 ½ cups rice crispy cereal

½ cup shredded coconut

¼ cup chia seeds

¼ cup flax seed (ground)

½ cup smooth peanut butter

¼ cup virgin coconut oil

¼ cup honey

 ¼ cup mini dark chocolate chips

Instructions:

Stir together peanut butter, coconut oil, and honey until smooth.

Combine dry ingredients in a separate bowl

Pour peanut butter mixture over dry ingredients and mix until combined.

Spray an ice cube tray with oil and press mixture into this or form small balls.

Add coconut oil if consistency is too thick or if it does not form into tray/balls.

Chill/Freeze 30 minutes to set.

Place in air tight container in fridge.

Peanut Butter Pretzel Energy Bites:

Ingredients:

1 ½ cup rolled oats

1 ½ cup pretzels

½ cup unsweetened cocnut

¼ cup chia seeds

½ cup peanut butter

¼ cup coconut oil, softened

¼ cup blue agave

Instructions:

Pulse the oats and pretzels in food processor one at a time.

Mix all ingredients together until combined.

Spray an ice cube tray with oil and press mixture into this or form small balls.

Chill/Freeze 30 minutes to set.

Place in air tight container in fridge.

 

High Energy Muffins

Ingredients:

2 cups rolled oats
1/2 cup almond butter
1 banana
1/3 cup dried blueberries
1/3 cup almond milk
1 tsp baking powder
1/3 cup dried cranberries
1/3 cup dark chocolate chip
Optional:  A scoop or two of chocolate or vanilla protein powder.

Instructions:

Mix all ingredients and place in muffing tins.
Bake at 350 degrees for 15 minutes.