This is a place where we smash diet culture. Meaning, there is no room for fad diets, eliminating food groups, juice cleanses or glorifying "clean eating." This blog is meant to bring truth and shed light on the fact that ALL foods provide us with energy no matter what. Food is meant to be enjoyed and my goal is to ultimately remove the guilt and shame that diet culture may have taught you & nurture a positive relationship with food.

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Snacks & Sweets

May 13, 2018

Cocoa Coffee Energy Bites

These little Cocoa Coffee Energy Bites have been my saving grace for my early morning runs! They are the perfect grab and go snack for pre or post workout fuel. Check out how easy they are to make!

Cocoa Coffee Energy Bites Recipe

As a runner I am someone who can not run on an empty stomach. I believe it to be so important that we fuel our workouts properly. Personally I feel and perform much better with some fuel. This is the same for when I finish a workout, I always make sure to replenish my body within the first fifteen to thirty minutes of walking back in the door.

Why Fuel Before Workouts?

So what does the science say behind fueling our bodies during endurance activities? Well, carbohydrates are the first source of energy in which our bodies pull resources from when we are active. If there are no carbohydrates our body will utilize protein from our muscles. In turn, our body eats away at its own muscle if there are not enough carbs in our system to perform our runs or workouts. If your aim is to get faster and stronger we do not want muscle deterioration to be happening.

Why Fuel After Workouts?

After endurance activities it is priority to refuel within the hour of you walking through your front door! This window of time is where you reap the most benefits if refueling properly allowing you to get stronger. Focus on getting a good source of protein here to provide your body with the building blocks (essential amino acids) aiding in repair and building of tissues. Of course, we cannot forget to replenish with complex carbohydrates and fats as well!

Coffee cocoa energy balls

Pre/Post Workout Recipe

I typically make these with oat flour if I am wanting something prior to my workout. On the other hand for post workout fuel I use almond or oat flour and make sure to add a protein or collagen supplement.

Going Cocoa for Coffee Energy Balls

This is a delicious snacking recipe for the runner and gym goer who needs a quick bite pre or post workout. I love grabbing these to refuel or even before going to workout when I know I need a little something to help get me through my workout but don’t have time to digest an entire meal.

  • 1 C Almond Flour ((Can sub 1 1/2 C Oat Flour/Ground up Oats))
  • 1 Tbsp Raw Cocoa/Cacao Powder ((unsweetened))
  • 2-3 tsp Finely Ground Coffee Beans/Grounds ((instant coffee works too))
  • 2 Scoops Protein Powder of choice or Collagen ((chocolate or Vanilla))
  • 1/2 C Nut Butter of Choice ((almond butter & cashew butter are my favorite options in this))
  • 2-3+ Tbsp Dairy Free Milk of Choice ((I used Califia Farms Vanilla Almond Milk))
  • Extra Cocoa Powder for Dusting
  1. In a mixing bowl combine, Almond flour, cocoa powder, finely ground coffee, & protein/collagen powder

  2. In a microwave safe bowl or sauce pan melt & combine maple syrup & nut butter. Mix well until incorporated.

  3. Pour wet ingredients into dry mixture. Mix well, if the batter is too thick start adding dairy free milk of choice until a less thick batter forms. If too thin add some more flour.

  4. Using your hands or a cookie scoop form into bite sized balls.

  5. Refrigerate for at least 10 Minutes

  6. Store in air tight container in fridge to enjoy post run.

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