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Pre workout fall energy balls

energy balls

Do you ever run out of energy right before a workout? Does your energy level ever drop in the middle of a workout?

To avoid these situations, eat energy balls before hitting the gym! When planning to train in the next hour, your body needs carbohydrates and a limited amount of proteins and fat in order to feel energized and avoid gastrointestinal disconforts. More specifically, it is recommended to eat 30g to 45g of carbohydrates 1 hour before your workout or 15g to 30g of carbohydrates 30 minutes before your workout.

Preparation: 5 minutes

Number of portions: 10 energy balls

1 hour before working out: 2 to 3 balls

30 minutes before working out: 1 to 2 balls


1 cup (80g), apple rings, dried

1 cup (100g), dates, pitted

1/3 cup of oats

1 tbsp. of honey

1 tsp. of cinnamon

1/4 tsp. of nutmeg


  1. Mix all the ingredients in a food processor
  2. Divide mixture into 10 energy balls
  3. Refrigerate before eating

Nutritional values per energy ball: 67 calories, 17g carbohydrate, 1.5g fiber, 0.5g protein, 0g fat




Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

Pre workout fall energy balls is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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