Not all runners get enough protein, and these no-bake protein bites are an easy, tasty and portable way to meet daily protein needs – and they also provide a good source of both fruit and vegetable. We recommend eating two bites after a run with a serving of fruit for additional carbohydrates, or having the bites alone about 30 to 60 minutes prior to a weight workout.
- 1/2 cup roasted soy nuts, puréed
- 2 tablespoons vanilla protein isolate
- 2 tablespoons grated coconut
- 2 tablespoons plum purée
- 1 tablespoon wheat germ
- Cinnamon and ginger to taste
Combine all ingredients and roll into small balls, about the diameter of a quarter. Freeze for at least one hour and thaw before eating these no bake treats.
Change it up!
- Substitute apple butter for dried plum paste
- Replace coconut with chopped nuts, such as almonds
- Go savory! Swap vanilla protein powder, coconut, cinnamon and ginger, with unflavored protein powder, crushed walnuts, and cumin, curry and chipotle to taste.
This is the first article in a 3-part series of recipes designed for marathon runners by Leslie Bonci, R.D., UPMC Sports Medicine’s director of sports nutrition.
Ms. Bonci is a nutrition consultant to organizations in Pittsburgh and nationwide, including Pittsburgh’s own Penguins, Steelers, and Pirates. Among her many other roles, she has authored or co-authored several sports nutrition books, including Run Your Butt Off, and serves on the editorial advisory board of Fitness magazine.
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An avid runner herself, Leslie has completed SEVEN marathons!
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About Sports Medicine
Sports and physical activity bring with them a potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury – or improve athletic performance – UPMC Sports Medicine and the UPMC Sports Medicine Concussion Program can help. We serve athletes and active people of all ages and experience levels. Our experts partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and about 100 other high school, college, and regional teams and events throughout Pennsylvania – working daily to build better athletes.