No-Bake Energy Balls for Long Training Days
Why This Recipe Works for Athletes
Energy balls are one of the most practical fuelling options for triathletes: portable, no cooking required, no foil wrappers to wrestle with mid-ride, and entirely customisable to your taste. Made with dates, oats, and nut butter, these deliver a mix of quickly available sugars and slower-digesting carbohydrates — ideal for sustaining energy during 90-minute-plus sessions or as a pre-session snack 45 minutes before training.
Ingredients
- 150g Medjool dates, pitted
- 100g rolled oats
- 3 tbsp peanut butter (or almond butter)
- 2 tbsp honey or maple syrup
- 30g dark chocolate chips (70%+)
- 1 tbsp chia seeds
- Pinch of sea salt
- 1-2 tbsp water (if mixture is too dry)
Instructions
- Blend the dates in a food processor until they form a sticky paste. If they’re dry, soak in warm water for 5 minutes first.
- Add the oats, peanut butter, honey, chia seeds, and salt. Pulse until combined — the mixture should hold together when pressed but not be wet.
- Stir in the chocolate chips by hand so they stay whole.
- Roll tablespoon-sized portions into balls using damp hands. You should get 12-14 balls from this batch.
- Refrigerate for at least 30 minutes to firm up. Store in an airtight container in the fridge for up to 5 days, or freeze for up to 6 weeks.
Nutrition Notes
Per ball (batch of 12): approximately 105 calories, 2.5g protein, 17g carbohydrate, 3.5g fat. Two balls (210 calories, 34g carbs) makes a well-timed pre-workout snack 45-60 minutes before a moderate session, or an on-the-bike fuel option in a jersey pocket. For longer rides, eat 1-2 balls every 45 minutes to maintain blood glucose. For a nut-free version, replace peanut butter with sunflower seed butter — same texture and virtually identical macros.
Prep time: 15 minutes (plus 30 minutes chilling) | Servings: 12-14 balls