Peanut Butter + Oat No-Bake Energy Bites
Dearest Balls of Energy,
You see what I did there? I’m addressing this post to not only YOU (you lil’ ball of energy), but also the little balls of energy of which this post is about…so meta, don’t ya think?
Anywho, it’s Wednesday (aka RECIPE DAY!), so I’m rollin’ in *quite literally* with a new, super simple recipe for your busy life.
I crafted this recipe for a “Nutrition in Nature” presentation focused on teaching nature-lovers how to plan and pack nutritious foods to best satisfy their energy needs for outdoor adventures. So yes, these lil’ nuggets of deliciousness are perfect for hiking, backpacking, camping, and/or climbing.
However, the great thing about their simplicity, nutrient density, and portability is that they can really go anywhere with ya–except into the house of a person who’s highly allergic to peanuts (they should probably stay away from there).
They’re a great option to prep over the weekend and have on hand for all of those “omg so busy..don’t have time for breakfast!” mornings (which, if this is sounds all too familiar, you may also benefit from checking this out). I even like to keep a few in my purse to ward off near disastrous moments of hanger.
Before we get to the deliciousness, though, let’s check out the nutritional highlight of this recipe:
This is a topic I get a lot of questions about, so I’ll go ahead and cover it here (in the context of a recipe that actually uses it!).
My quick & dirty opinion: most people by no means need protein powder to meet their daily protein requirements. If you’re wondering what these typical “requirements” are, it’s 0.8 grams of protein/kg of body weight. This number is set forth by the Recommended Dietary Allowance (RDA), or the average daily intake sufficient to meet the requirements of 97-98% of healthy individuals.
In order to make this number specific to your body, simply divide your weight (in lbs.) by 2.2. This will give you your weight in kilograms. Now, multiply this number by 0.8. For example, a 150 lb. person:
- 150 lbs./2.2 lb/kg= 68.2 kg
- 68.2 kg (0.8 g/kg)= ~55 grams of protein
…Less than you probably thought, right? Exactly.
However, it’s my professional opinion that protein requirements should be estimated a bit higher (somewhere in the range of 1.2-2.0 g/kg of body weight)–especially for individuals with an active lifestyle and/or those looking to gain or maintain a certain level of muscle mass. After all, one of protein’s essential functions in the body is to aid in tissue repair + growth. (I should add, though, that increasing protein intake alone will not result in the #gains you may be seeking–but that’s a topic for another day…)
That being said, eating a diet balanced in a variety of different protein-containing foods (like low-fat dairy, legumes, whole grains, eggs, and a moderation of meats and/or soy products) is a sure-fire way to meet your daily requirements without the help of protein powder.
Sometimes, though, it can be a really great tool–especially in moments of rush and travel. It’s also great to use in recipes like this that, without protein powder, are primarily just carbs and healthy fats (which is fine at times…but if you’re using these as a small meal or post-workout snack, it’s important to squeeze some protein in there)!
If you’re looking for some recommendations, here’s three of my personal favorites that you can look into:
- Orgain Protein Powder-Vegan
- G6 Sports Prolific Isolate-Whey
- Simple Truth-Whey (definitely the most cost-effective of the three, can usually be found at Kroger or Harris Teeter)
If you have any questions regarding protein powder or its use in your personal diet, please reach out here. I’d love to talk things over with you 🙂
P.S. Since I developed this recipe for a “Nutrition in Nature” presentation…here’s a sick pic of me doing the nature thing in Acadia National Park, Maine. Pretty neat, huh?