Sometimes, you need a quick energy boost that’s portable, easy to eat, and won’t slow you down. These Homemade Energy Balls are the perfect solution. Packed with oats, nuts, and natural sugars, they’re a great option for pre-run or mid-run fueling. Plus, they require no baking, so they’re incredibly quick and easy to prepare.
These little bites of goodness are the perfect snack for those days when you need something that provides sustained energy, without the heaviness of a large meal.
Why These Energy Balls Work for Runners
✔ Quick energy boost – Oats and dried fruit provide fast-digesting carbs, while nuts and seeds deliver a slow, steady release of energy.
✔ Portable & easy – These bite-sized snacks are perfect for stashing in your gym bag or pocket for on-the-go fueling.
✔ Customisable – You can tweak the recipe to suit dietary preferences, whether you want them nut-free, vegan, or packed with extra protein.
✔ Great for recovery – After a run, these energy balls help replenish glycogen and provide protein for muscle repair.
Recipe: Homemade Energy Balls for Runners
Ingredients (Makes 12-15 balls)
- 100g rolled oats
- 2 tbsp peanut butter (or almond butter)
- 1 tbsp honey (or maple syrup for a vegan option)
- 1/4 cup chopped nuts (almonds, walnuts, or cashews)
- 1/4 cup dried fruit (raisins, cranberries, or apricots)
- 1 tbsp chia seeds or flaxseeds
- 1/2 tsp ground cinnamon
- 1/4 tsp vanilla extract
- 1-2 tbsp water (if needed, to help bind)
Instructions
- In a large bowl, combine the oats, peanut butter, honey, nuts, dried fruit, chia seeds, cinnamon, and vanilla extract.
- Stir everything together until it forms a sticky, cohesive mixture.
- Tip: If the mixture is too dry, add water, a tablespoon at a time, until it sticks together.
- Roll the mixture into small balls (about 1-inch in diameter).
- Place the energy balls on a baking tray lined with parchment paper and refrigerate for at least 30 minutes to firm up.
- Store the energy balls in an airtight container in the fridge for up to 1-2 weeks, or freeze for longer storage.
How to Adapt It for Your Training Needs
🔹 For a High-Protein Version: Add a scoop of protein powder (whey or plant-based) to the mixture.
🔹 For a Nut-Free Option: Substitute the nuts and peanut butter with sunflower seed butter and sunflower seeds.
🔹 For a Lower-Sugar Option: Use less honey and incorporate more protein-rich ingredients, such as protein powder or unsweetened shredded coconut.
🔹 For Extra Energy: Add a tablespoon of coconut oil for an additional fat source that provides long-lasting energy.
Final Thoughts
These Homemade Energy Balls are a must-have snack for runners looking for a quick, nutritious, and energising boost before or during their runs. They're easy to make, easy to eat, and easy to customise to fit your needs.
Next week on Tasty Tuesdays, we’ll dive into the truth about carb loading and when it’s needed, and how to do it the right way. Stay tuned!
