mary jo falvey homemade energy gelNutrition on the go can be a challenge for endurance athletes.  Many of the commercial products contain too much sugar, salt or nasty additives, or are expensive.  Here’s a healthy homemade alternative. It’s a simple recipe that you can add to as you wish.  The recipe made as is creates a perfect little ball of goodness.  For a “gel” type result use water to change the consistency.  Credit goes to the similar recipe created  by a Kona ironman participant (Haliey’s Salty Balls).  This version gives some options on add-ins, and instructions on how to make a gel type substance.

Basic Recipe

1/3 cup brown rice syrup (can be found at Kroger and Whole Foods)

1/2 cup protein powder (I used unflavored pea protein from Whole foods)

1/2 cup rolled oats

1/2 cup cacao powder

1/2 cup nut butter (I have used almond, sunflower, peanut and Tahini)

1/2 cup raisins

Possible Add ins / substitutions

2 packets starbucks via coffee

1/2 cup chocolate chips

1/2 cup dried cherries

1/2 cup carob chips

1/2 cup cocoanut

2 tsp cinnamon

1/4 cup chia seeds

1/4 cup crushed flax seed (may have to add more water with this option)

2 tsp vanilla

1/2 cup crushed nuts


Put all ingredients (except for raisins) in a mixer and mix together until it forms a sticky dough. Then add in the raisins and mix for another minute or so.

Roll into balls.

To make a gel, add 1/4 cup water.  The consistency should be sticky, not runny. Then use a small spoon to place into tiny ziplock bags (can find these on Amazon)

Refrigerate until use.

Recipe may be doubled or tripled.