Recipe: PB Chip Energy Bites

These peanut butter chip energy bites are absolutely delicious and they are whole grain based! They are perfect to keep on hand to fuel your athlete.

Energy Bites.jpg

PB CHIP ENERGY BITES
Serves 24 (Bites about 1" - 1.5" each)

Ingredients:
¼ cup honey
¼ cup coconut oil, melted
1 cup creamy peanut butter
3 cups rolled oats
3 tablespoons chia seeds
1 cup dark chocolate chips

Directions:
1.    In a mixing bowl combine the honey, coconut oil, and peanut butter. Mix until well combined.
2.    Then add-in the rolled oats and chia seeds. Stir to mix together. 
3.    Finish with chocolate chips.
4.    Cover and refrigerate for at least 30 minutes. 
5.    Then remove from the refrigerator and form into bites, about 1-inch each. 
6.    Place in a storage container or freeze!

Nutrition facts per serving: 180 calories, 11 grams fat, 5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 50 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 9 grams sugar, 4 grams protein
 

Recipe: Maple Sea Salt Energy Bites

Energy bites are great to make ahead and have ready for a on the go breakfast or snack! This energy bite recipe pairs the sweetness of maple syrup with the crunch of pecans and sea salt - plus with a base of whole grains.  Each bite will deliver: 130 calories, 2 grams of fiber, plus 3 grams of protein! 

Maple Pecan Energy Bites

Makes 12 - 16 bites per recipe

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond butter
1/2 cup (120 mL) flax seed meal
1/2 cup (120 mL) chopped pecans
1/3 cup (80 mL) maple syrup 1 tablespoon
(30 mL) chia seeds sea salt

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks and transfer to parchment paper. Sprinkle with sea salt.
3. Place in a freezer bag or container and store in freezer or refrigerator.

Nutrition Facts (per bite) : 130 calories, 9 grams fat, 0.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 35 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 5 grams sugar, 3 grams protein

Q & A with Erik Burgdoerfer

Check out these great tips from Ottawa Senators defenseman, Erik Burgdoerfer. Here's one quick tip from Erik: when it comes to performing at your best and making the progress you are looking for on and off the ice, nutrition is key.

Erik Burgdoerfer, Ottawa Senators Defender  

Erik Burgdoerfer, Ottawa Senators Defender  

Q1: If you could tell a youth athlete one thing that they should focus on as it relates to their eating and nutrition patterns, what would it be?

I would tell them it really does matter. When it comes to performing at your best and making the progress you are looking for on and off the ice, nutrition is key. When you start to take what you eat as serious as your training the results will surprise you. 

Q2: What is your favorite refueling meal or snack? 

Let’s go with snack. This is what I typically eat after my pregame nap approx. 3 hours before game time. For those that eat a huge pregame meal this may be a big snack but I prefer to space out my calories on game day. 

Steel cut oatmeal topped with berries and cinnamon 

3 cage free organic eggs or 6oz of high quality meat (organic chicken, bison or grass fed beef, wild salmon)

1/4 of an avocado 

Q3: What is a favorite meal you like to cook? Can you share a simple recipe for it? 

Stir fry! It’s is a life saver when it comes to getting proper nutrition without a ton of work. Easy clean up and short cook time. It’s a very flexible dish. For those that try and stay away from soy in their diet try out coconut aminos instead of soy sauce, great similar tasting alternative! Another change I make in the summer to limit my carb intake is substituting brown rice, with cauliflower rice.

Q4: Staying hydrated is important for athletes, what do you do to help ensure you arrive to games and practices hydrated? 

This is always a challenge for me as I lose a ton of fluids during games and practices. The easiest thing I’ve found is to constantly hydrate. Always have a bottle of water with you. Drink when you are not thirsty! If your body is telling you that you need water it’s to late, you are already dehydrated. 

Q5: What are three nutritious foods you always keep on hand and why?

1- COOKED Organic chicken thighs or breasts

2- Organic fruit

3 - Mixed nuts, not peanuts ( Almonds, pecans, cashews, Brazil nuts and walnuts)

Let’s face it we all get lazy and want an easy option when hunger hits. I capitalized cooked Chicken because if it’s there and ready to eat you will make the healthy choice. Having fruit around is a great way to take in naturally occurring vitamins and boost energy. Nuts are my go to snack. Lots of healthy fats, help to maintain body weight in season and make you feel full!

Recipe: Watermelon Bites

What sports dietitian, Molly Morgan, loves about these watermelon bites is that they deliver important nutrients like carotenoids, including lycopene, which is anti-inflammatory.

Each bite delivers about 65 calories including a balance of healthy fats (from the watermelon seeds), quality carbs (from the dates + watermelon), plus protein (from the watermelon seeds). Plus watermelon has the amino acid citrulline, which studies have linked to decreased muscle soreness; although, note: most of the studies linking citrulline to performance benefits are based on using a citrulline powder, not from watermelon or watermelon juice; one cup of watermelon has 250 milligrams of citrulline. 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites

Makes 20 - 25 bites

Developed by blogger Anya Shinall of Anya’s Eats, these amazing bites were the winner of Go Raw’s 2016 recipe contest. They incorporate both watermelon flesh and Go Raw’s sprouted watermelon seeds and are the perfect snack either pre- or post-workout! This recipe and photo were provided by The Watermelon Board


INGREDIENTS:
1 cup pitted dates, soaked
1.5 cups Go Raw Organic Superfood Sprouted Watermelon Seeds (10-ounce bag)
1 cup fresh watermelon, chopped
1 Tbsp. coconut butter
1 slice of beet, mashed and skin removed for color (optional)

DIRECTIONS:
1. Pit dates if they’re not pitted already and chop them in half. Place into a bowl of purified water and allow to soak for 1-2 hours.
2. Once dates are soaked, remove them and place them into a food processor. Pulse a few times and then add 1 cup watermelon seeds, coconut butter, watermelon, reserving ½ cup of the seeds for later. Add the mashed beet if you are using it.
3. Blend until well combined, scraping the sides of the food processor as you go. Add the rest of your watermelon seeds and pulse so that some of the seeds remain chunky. (Note: If you want a smoother texture, continue to blend but I think these are great with a nice crunch.)
4. Remove mixture from food processor, place in a small bowl and cover, allowing to cool in the fridge for 30 minutes.
5. Remove the mixture from the fridge and keeping your fingertips slightly wet, roll the mixture into balls and place only a plate. Once you are done rolling, add a few extra watermelon seeds to the top.
Place the watermelon bites in the freezer for 1-2 hours or until nice and frozen!
 

Nutrition Facts (per bite*): 65 calories, 3 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 8 grams carbohydrates, 1 gram fiber, 6 grams sugar, 2 grams protein

*Based on 20 bites per recipe


Check out these products included in the recipe above: 

Reference: 
Pérez-Guisado, et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength Conditioning Resesarch. 2010 May;24(5):1215-22. 

Canadian Academy of Sports Nutrition, https://www.caasn.com/watermelon.html (Accessed April 30, 2018)

Build A Smoothie Bowl

Smoothie bowls are a great way to switch up the traditional smoothie! Plus for athletes they are perfect for incorporating foods that will deliver key nutrients to boost performance and recovery - fruit, chia seeds, granola, nuts, seeds, etc. 

Smoothie Bowl - a perfect breakfast or snack!

Step 1: Make your favorite smoothie

Here is one of our favorite smoothie recipes that is anti-inflammatory, thanks to the tart cherry juice and the flax oil! Click here to read more on the benefits of tart cherry juice. 

Tart Cherry Smoothie
Serves 1

Ingredients:
1 cup 100% tart cherry juice
1/2 cup plain Greek yogurt or Icelandic yogurt
1 cup frozen sweet cherries
1 tablespoon Barleans omega swirl flax oil

Directions: 
1. Combine all the ingredients in a blender and blend until icy and smooth. 

Nutrition Facts (per serving): 380 calories, 6 grams fat, 0 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 70 grams carbohydrates, 3 grams fiber, 52 grams sugar, 15 grams protein

Step 2: Pour your smoothie in a bowl and top with your favorite toppings 

Topping Ideas:
Coconut chips
Chia seeds
Sliced banana
Fresh berries
Sunflower seeds (shelled)
Granola
Sliced almonds

Step 3: Enjoy your smoothie bowl! 


Product Suggestions from Fuel2Win:

Q & A with Jonathan Levitt

Are you an athlete on the go? Check out this Q & A with great tips from avid runner and traveler Jonathan Levitt. 

Jonathan is an avid runner and loves to travel. He works at InsideTracker, with endurance and professional athletes. 

Jonathan is an avid runner and loves to travel. He works at InsideTracker, with endurance and professional athletes. 

Q: What is one aspect of your nutrition routine that you have found to directly benefit your training/running?

A: I personalize my nutrition by blood analysis with InsideTracker, so I know exactly what my body needs based on how I’m training and eating. My energy level is way higher and I’m able to tolerate higher volume much better than in the past.

Q: What is your favorite snack and why?

A: A handful of nuts or piece of dark chocolate. Tasty and filling!

Q: Do you eat differently on training days versus rest days? If so, why?

A: Yes! I add some more carbohydrates and calories in general on hard days, and more iron rich foods on rest/easy days to help with iron absorption as a runner. 

Q: When you are traveling, what is one tip you can share with on-the-go athletes to stick with their eating routine?

A: BRING SNACKS! I was recently stopped by TSA and had my bags searched ahead of a two week trip to the west coast. “Do they not have food where you’re going?” they asked, because I was carrying so much with me. While the question was definitely a sarcastic one, I always plan as if there won’t be food where I’m going, and bring enough so that if I’m out and about for a few days, I won’t get hangry.

Q: If you could share on thing related to sports nutrition that all athletes should start focusing on today, what would that be?

A: Eat more. While not true for everyone, most of us are under-fueling for the amount of training we’re putting in. Every body is unique. Personalize your nutrition just like you personalize your training. Dietitians (and InsideTracker) are great resources! 

PB + Coconut Energy Bites

These energy bites are quick and easy to make and only require a mixing bowl! They are made with a base of whole grains, plus they have added healthy fats from peanut butter, ground flax meal, and chia seeds. 

Make up a batch of these to take with you during your travels to keep your body fueled - each bite delivers 160 calories, 9 grams of fat, and 4 grams of protein. 

PB Chip Energy Bites

PB Chip Energy Bites

PB Chip Energy Bites

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) dried coconut flakes
1/2 cup (120 mL) natural peanut butter
1/2 cup (120 mL) flax seed meal
1/3 cup (80 mL) chocolate chips
1/3 cup (80 ml) honey
1 tablespoon (30 mL) chia seeds

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks or balls and transfer to parchment paper.
3. Place in a freezer bag or container and store in freezer or refrigerator. 

Nutrition Facts (per bite) : 160 calories, 9 grams fat, 3 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 17 grams carbohydrates, 2 grams fiber, 11 grams sugar, 4 grams protein

 

Garlic Quinoa Poppers

These garlic quinoa poppers are a great quick snack or addition to a meal. What is awesome about them from a nutrition perspective for athletes is that they are made with a base of nutrient-rich quinoa (pictured below).

Quinoa cooks up just like rice but delivers twice the protein compared to rice. Plus quinoa is gluten-free, as it is technically a seed, although is often considered a whole grain. Each serving of this recipe (2 poppers) has 6 grams of protein! 

Make a batch of these poppers up to have on hand for snacking, a great way to keep your energy up between meals! Click here to download the snacking handout for more ideas. 

Cooked quinoa

Cooked quinoa

Garlic Quinoa Poppers
Serves 12 (2 poppers each)

Ingredients:
2 eggs
3/4 cup dry quinoa
1 1/2 cups water
1 cup chopped sweet onion
1½ cups shredded Pepper Jack cheese
2 cloves chopped garlic
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons low fat cream cheese
Non-stick cooking spray

Directions:
1. Combine the quinoa and water in a small pan. Bring to a boil, lower heat and simmer for 15 - 20 minutes.
2. Preheat oven to 350º F. Prepare a mini muffin pan with non-stick cooking spray.
3. In a mixing bowl, lightly beat the eggs. Then mix in cooked quinoa and chopped onion. 
4. Add cheese, garlic, onion powder, garlic powder, and cream cheese. Mix until well combined.
5. Transfer mixture to the prepared mini muffin tin (about 1 tablespoon of mixture per muffin).
6. Bake for 20-25 minutes or until golden brown and cooked through.

Nutrition Facts (per serving): 90 calories, 3 grams fat, 1 grams saturated fat, 40 milligrams cholesterol, 110 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 1 gram sugar, 6 grams protein