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Pumpkin Pre-Workout Energy Balls

A general recommendation for an effective preworkout snack/meal is to aim for something with a 2:1 ratio of carbohydrates to protein. Depending on your training style and personal preference, some athletes limit/avoid fat and fiber before their workout and aim to get those nutrients in post- training. This is not a hard rule but rather a potentially helpful tip to keep in mind. These preworkout bites have good slow burning complex carbs in the whole grain oats, and some quick energy from the honey with protein to build up your muscles and help steady your blood sugar.


  • ½ c pumpkin puree

  • 1 ½ scoop vanilla protein powder

  • 1 cup oats

  • 1 ½ tablespoons cocoa nibs or chocolate chips

  • 1 tbsp pumpkin pie spice

  • 1 tbsp honey


  1. add pumpkin, oats, protein powder, and honey in a mixing bowl

  2. mix until well combined

  3. add pumpkin spice and cocoa nibs (or chocolate chips)

  4. mix until well combined

  5. roll 1 tablespoon of mixture at a time into bite sized balls

  6. set aside to let oats soften

I like to separate this recipe into 3-4 servings and store them in small containers. This makes it easy to toss in your bag as a preworkout snack on the go. I often find myself squeezing my workouts in between appointments or straight after work. These are a perfect way to make sure I have the energy and nutrients I need.

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