Energy Bites

After being unemployed for a few months, I recently started a new job. While I was not unemployed for long, I quickly adapted to the free time and flexible schedule—especially when it came to my workouts. With my triathlon training I try and fit in at least two swims, two bike rides, and two runs in a week, and that is in addition to yoga and strength training for injury prevention. Now that I am back to working a 9 – 5 schedule, I am finding the mornings are the best opportunity for me to fit in my training.

A couple days during the week I wake up at 5 AM to take a Master’s swim class or get in some strength training. After an overnight fast I find that it is very important for me to eat a little something before exercising. Otherwise, I am drained of energy, the quality of my workout is poor, I am ravenously hungry for the rest of the day, and I crave sweets at night. With an early morning workout I like to eat something that is easily digestible, contains some protein for staying power, and is easy for me to eat on my way out the door. If you put this recipe together on a Sunday afternoon, you will have a healthy pre-workout snack ready for you to grab before your weekday workouts.

Pre-Workout Energy Bites


  • ½ cup fresh pitted Medjool dates, packed
  • 1 cup nuts (walnuts, almonds, peanuts, or cashews)
  • ¼ cup protein powder (whey, brown rice, pea, hemp, or soy)
  • ¼ cup semi-sweet or dark chocolate chips
  • 1 teaspoon vanilla
  • ¼ teaspoon celtic sea salt


  • Place all ingredients in food processor
  • Process until smooth and/or forms a ball
  • Roll in to 1 inch balls
  • Refrigerate

The fresh Medjool dates will provide sustained energy while the protein and nuts will give them staying power!

Do you eat a snack before your early morning workouts? What snacks work well for you?