Whether you are aiming for the podium, a personal best or simply just want to finish a Gran Fondo distance in one piece, what you eat the day before and during can have a huge impact on your performance.
Energy balls make delicious, handy snacks to eat on-the-go so why not try this recipe, as shared by Cycling Nutritionist Dr Gemma Sampson – they also freeze well so make a batch and keep them in the freezer ready for your next long ride or event…. perhaps the 2023 Snowy Classic!
Mocha Energy Balls
Ingredients:
1 cup oats
2/3 cup desiccated coconut
2 Tbsp cocoa powder
3 Tbsp instant coffee powder*
3 Tbsp chia seeds (optional)
1/2 cup peanut butter
1/2 cup honey
Method:
Stir all dry ingredients together into a large bowl. Mix the peanut butter and honey together, pour over the dry ingredients and mix in well until combined. Roll small handfuls of the mixture into balls. Store in a airtight container in the fridge or freezer.
Nutrition (per 18g ball): 81kcal, 4.7g fat, 6.7g carbs, 1.5g fibre, 2.1g protein.
Dr Gemma Sampson is an Advanced Sports Dietitian working with amateur and professional cyclists and triathletes. Her Doctorate research explored how endurance athletes fuel during competition and developed the Carbohydrates for Endurance Athletes in Competition Questionnaire (CEAC-Q) to guide athletes aiming to optimise nutrition for peak performance. https://www.gemmasampson.com/
