Tuesday, April 25, 2017

No-Bake Banana Ultra Energy Bites

Not topping of your tank before a workout is like driving a car on empty!  When it comes to preparing for workouts, it's all about easily digested carbohydrates! Carbohydrates are one of your body's best fuel sources due to the efficient way they use oxygen.  Carbohydrates are the main macronutrient found in fruits, vegetables, whole grains and beans.  However, before a workout, it's best to minimize fiber to decrease the possibility of creating extra gas during your workout.  That's why grains are often a perfect fuel for those wishing to maintain their energy throughout a workout.  My sports nutrition guidelines including having a small meal or a snack about 1.5 hours before your workout to allow for a nice blood sugar surge to power you to the best possible performance.  You'll also want to hydrate with 18-20 ounces of water during this time frame as well so you are ready to have the best possible experience.  Your body will feel better and so will your mind, as your brain only runs on carbohydrates.  

Don’t miss an opportunity to fuel up for your workout with the “No-Bake Banana Ultra Energy Bites” recipe made with Ultragrain.  It’s the perfect “topping off the tank” with carbohydrates that are easily digested and give you quick energy before you go out to swim, bike, run or strength train!

No-Bake Banana Ultra Energy Bites
·         3/4 cup quick oats
·         1/4 cup Ultragrain® Whole Wheat Flour
·         Pinch of salt
·         1/4 teaspoon ground cinnamon
·         1/2 cup mashed ripe banana
·         1 tablespoon peanut or almond butter (or any nut butter of your choice)
·         1/4 cup honey (can adjust if desired)
·         1 tablespoon melted coconut oil
·         3 tablespoons chopped walnuts (can also use pecans or almonds)

1.       In a small bowl, mix together the oats, flour, cinnamon, and the salt and set aside. In another bowl, whisk together the mashed banana, almond butter, agave, and the coconut oil. Add the dry ingredients. Stir in the chia seeds, flax, and the nuts.

2.       Cover and refrigerate the mixture for about 30 minutes.

3.       Using your hands, roll the mixture into balls about 1-1 1/2-inch in diameter.

4.       Place the bites into an airtight container and store in the refrigerator for about 1 week.

These are best eaten cold as they can lose their shape and texture if they get too warm.

Amount Per Serving
·         Calories 57.6
·         Total Fat 2.5 g
·         Saturated Fat 0.8 g
·         Polyunsaturated Fat 1.0 g
·         Monounsaturated Fat 0.5 g
·         Cholesterol 0.0 mg
·         Sodium 13.7 mg
·         Potassium 44.1 mg
·         Total Carbohydrate 8.3 g
·         Dietary Fiber 1.0 g
·         Sugars 4.1 g
·         Protein 1.2 g

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