Biabites of ENERGY!!! (Cothú Spórt)

When is comes to sports nutrition, there is soooooo much information that contradicts each other depending on the type of sport that you are doing. This is because different sports place different nutritional demands on our bodies and so to optimise your performance and recovery, match your nutrition for that activity.

You even might say why bother with sports nutrition?

Well when it comes down to athletes who train very hard, the end result of who will cross the finish line first can be down to their nutritional status.

Similarly in team sports such as football, rugby, basketball the team who will be able to go the extra few 100 metres or have the extra few bolts of energy left in them towards the end of the game could champion them the overall winners.

Below is my recipe for energy bites which contain a mixture of carbohydrate for energy, protein for muscles and strength and healthy fats for background fuel when carbohydrate stores run low so that protein can be spared and used for its many other important bodily functions.

They take minutes to make.....& make moments to enjoy!

Ingredients (makes 40):

-100g mixed chopped nuts

-100g desiccated coconut

-200g oats

-150g nut butter

-3 tablespoons melted coconut oil/Pumpkin seed oil

-3 tablespoons 100% cocoa powder

-3 tablespoons natural liquid sweetener eg. Honey/Maple, Agave or Date syrup

-15 dates soaked overnight in a small amount of water OR heat gently in a small amount water

-1 teaspoon vanilla extract (Optional)


1. Blend up dates in water and nuts and place in a large mixing bowl.

2. Add rest of ingredients altering between dry and liquid ingredients. Then use some muscle to mix mix mix!!

3. Pinch small amounts of the mixture with your fingertips and roll around your fingers to form balls. Your hands will get a bit sticky but just keep on rolling rolling rolling.....

4. Place the balls into a container and pop in the freezer to harden up for 30minutes.Store in the fridge for up to a week and the freezer for a month or more....if they last that long!

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