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.
Recipes for Runners
An avid runner herself, Leslie has completed SEVEN marathons!
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An athletic lifestyle carries the potential for injury. Whether you’re an elite athlete or a weekend warrior, UPMC Sports Medicine can help. If you are looking to prevent, treat, or rehabilitate a sports injury, our multidisciplinary team of experts can help you get back into the game. If you are seeking to improve your athletic performance, we can work with you to meet your goals. We serve athletes and active people of all ages and experience levels. Our goal is to help you keep doing what you love. Visit our website to find a specialist near you.