Laura’s Pre-workout Protein Balls

This is my darling sisters pre workout snack. Her name is Laura and I adore her. We are forever swapping tips and tricks when it comes to health and fitness. When I stayed with her recently, she shared this one with me so I thought I would give to you.

Its a no-bake, 10-minute protein balls. Grab 1 to 2 as a pre-workout bite first thing in the morning.

Health benefits

• Steady energy: the fat and protein from peanut butter slow absorption of the maple and chocolate sugars, so you avoid a spike and crash mid-session.

• Muscle support: protein powder plus peanuts gives you amino acids on board before training, which helps reduce muscle breakdown, especially in a fasted morning state.

• Magnesium and polyphenols: cocoa, dark chocolate and peanuts all contribute magnesium (muscle contraction, nervous system) and flavanols that support blood flow and vascular function.

• Healthy fats: mostly monounsaturated fats from peanuts, which support satiety and cardiometabolic health.

• Blood sugar friendly start: better than training on coffee alone, which can push cortisol higher and leave you shaky.

Using them first thing before a workout

• Have 1 ball 30 to 45 minutes before a lighter session (yoga, walk, weights), or 2 balls 60 minutes before if it's longer or more intense.

• Because they're fairly high in fat, they digest slowly. For HIIT or running, pair 1 ball with half a banana instead of eating 2, so you get quicker carbs and less heaviness.

• Have a glass of water with them, and follow your workout with a proper protein-based breakfast (around 25 to 30g protein), since 2 balls only give about 10g.

Ingredients

• 135 grams natural peanut butter (100% peanuts)

• 35 grams chocolate protein powder

• 1 tablespoons cacao or cocoa powder

• 45 grams dark chocolate chips (70%+)

• 1 tablespoons pure maple syrup

• 60 milliliters milk of your choice

Method

1. Mix the base: In a bowl, stir together 135 grams natural peanut butter (100% peanuts), 1 tablespoons pure maple syrup and half of the 60 milliliters milk of your choice until smooth. If the peanut butter is firm, warm it for 10 seconds first.

2. Add the dry ingredients: Add 35 grams chocolate protein powder and 1 tablespoons cacao or cocoa powder and mix well. Add the remaining milk a splash at a time until the mixture holds together when pressed but isn't sticky.

3. Fold in chocolate: Fold through 45 grams dark chocolate chips (70%+).

4. Chill to firm: Pop the bowl in the fridge so the mixture firms up and is easier to roll.

5. Roll: Roll into 12 balls (about a heaped tablespoon each). Lightly damp hands stop sticking.

6. Store: Keep in an airtight container in the fridge for up to 1 week, or freeze for up to 3 months.

NOTES

Approx per ball (makes 12): 105 kcal, 5g protein, 7g fat, 6g carbs. Protein powder scoop sizes vary, so 1/3 cup is roughly 35g. Choose a powder without added sugar alcohols if they upset your gut before training.