Here are 6 of our favorite mid-round energy snacks. All are easy to make, contain nothing but healthy fats, carbohydrates, proteins and electrolytes to ensure proper energy management throughout your round. There are many substitutes that can be made to customize the recipes for your tastes. Remember to constantly hydrate throughout your round!

 

1.  ALMOND JOY ENERGY BITES
These Almond Joy Energy Bites taste like the candy bar we all love, but are made with healthier ingredients and sweetened with dates.

INGREDIENTS:

  • 12 oz. (about 2 cups, loosely-packed) Medjool dates
  • 2 cups almonds
  • ½ cup shredded coconut
  • ½ cup unsweetened cacao powder
  • 1 Tbsp. coconut oil
  • 1 Tbsp. vanilla extract
  • ½ tsp Himalayan Sea Salt
  • ½ tsp. vanilla
  • 1 Scoop Usana Pure Protein Powder

DIRECTIONS:

  1. Add dates and remaining ingredients to a food processor.
  2. Pulse a few times to combine, then use a rubber spatula to scrape the sides of the bowl.
  3. Blend the mixture for about 3 minutes, or until the mixture has moved past the crumbly stage and begins to clump and stick to the sides of the food processor.
  4. Use a spoon or small cookie scoop to measure out a tablespoon of dough (or your desired size) and roll it into a ball. If desired, roll the ball in a bowl of coconut flakes. Alternately, you can flatten the dough into the bottom of an 8×8-inch parchment-lined baking dish, then cut it into bars.
  5. Store the energy bites in an airtight container for up to 2 weeks.

2.  CHOCOLATE PEANUT BUTTER BARS 

INGREDIENTS:

  • 1 cup dry gluten free oatmeal
  • ⅔ cup toasted unsweetened coconut flakes
  • ½ cup peanut butter – can substitute Almond Butter or Cashew Butter
  • ½ cup ground flax seed
  • ⅓ cup honey, agave nectar or maple syrup
  • ¼ cup cacao powder
  • 1 Tbsp. hemp
  • ½ tsp. Himalayan Sea Salt
  • 1 tsp. vanilla extract
  • 1 Scoop Usana Pure Protein Powder

DIRECTIONS:

  1. Stir all ingredients together in a medium bowl until thoroughly mixed.
  2. Cover and chill in the refrigerator for at least half an hour, to make the mix easier to handle and mold.
  3. Adjust the mix if too dry or wet. Either add more honey and peanut butter or, if too wet, add extra oatmeal.
  4. Once chilled, roll into balls or press into a pan to form bars.
  5. Store in an airtight container and keep refrigerated for up to 1 week.

Yields roughly 20-25 balls or 6-8 bars.

3.  MINI SUNFLOWER SEED CRANBERRY BALLS 

INGREDIENTS:

  • 1 cup gluten-free oats
  • ½ cup almond butter
  • ½ cup ground flaxseed
  • 2 Tbsp. dried cranberries
  • 4 Tbsp. sunflower seeds
  • 2 Tbs. chopped almonds
  • ½ cup shredded coconut flakes, toasted
  • ⅓ cup pure honey, agave or maple syrup
  • 1½ tsp. pure vanilla extract
  • ½ tsp. Himalayan Sea Salt
  • 1 Scoop Usana Pure Protein Powder

DIRECTIONS:

  1. In a large bowl, combine all ingredients. Mix well to combine.
  2. If these are too dry, add more honey or maple syrup. If these are too wet, add in more ground flax seeds or nuts.
  3. Place in the fridge for at least an hour, then remove from fridge and roll into 1 inch balls.
  4. Store leftovers in a covered container for up to 7 days in the refrigerator.

4.  NO-BAKE PUMPKIN DATE BITES
These provide a great combination of proteins, carbohydrates and healthy fats for refueling your body during your golf game.

INGREDIENTS:

  • ½ cup Gluten Free Oats
  • ¼ cup Pumpkin Puree
  • 2 Tbsp. Almond Butter
  • 2 Tbsp. Chopped Almonds
  • 2 Tbsp. Dates
  • 1 Tbsp. Honey, Agave or Maple Syrup
  • ½ tsp. Cinnamon
  • ½ tsp Nutmeg
  • ½ tsp Ginger
  • ½ tsp. Himalayan Sea Salt
  • 1 Scoop Usana Pure Protein Powder

DIRECTIONS:

  1. Combine everything in a bowl.
  2. Cover a baking sheet with parchment paper.
  3. Roll into about 16 balls and place on paper. Refrigerate for up to one week in a covered container.
    Serving size: 4 balls  |  Calories: 35  Fat: 1.5g  Carbohydrates: 4.5g  Sugar: 1.5g  Protein: 1.2g

5.  PEANUT BUTTER OATMEAL ENERGY BITES 

INGREDIENTS:

  • 1½  cups gluten free oats
  • ½  cup crisped quinoa
  • ¼  cup ground flaxseed
  • ¼  cup oat bran
  • ½  tsp. Himalayan sea salt
  • ½  cup natural peanut butter
  • 3  Tbsp. natural peanut butter
  • ⅔  cup dark chocolate mini chips
  • 3-4 Tbsp. honey, agave or maple syrup
  • 1 Scoop Usana Pure Protein Powder

DIRECTIONS:

  1. In a large bowl, combine oats, quinoa, flaxseed, oat bran, sea salt and chocolate chips.
  2. Add peanut butter and honey (agave or maple syrup) and stir until well combined. You may need to use your hands to get everything completely incorporated.
  3. Roll the dough into 1 inch balls and place in an airtight container.
  4. Store in the refrigerator for up to one week.
    Calories: 162kcal

6.  SUNFLOWER + PUMPKIN SEED NO-BAKE ENERGY BALLS

INGREDIENTS:

  • 1 cup gluten free oats
  • ½ cup ground flax seed
  • ½ cup peanut butter, almond butter or cashew butter
  • ⅓ cup honey, agave or maple syrup
  • 1-2 tsp. vanilla
  • ½ tsp. Himalayan Sea Salt
  • ½ cup dark mini chocolate chips
  • ¼ cup sunflower seeds
  • ⅛ cup raw pumpkin seeds
  • 1 Scoop Usana Pure Protein Powder

DIRECTIONS:

  1. Combine all ingredients into one bowl and mix with spoon until fully combined.
  2. Place in refrigerator for at least 30 minutes to firm a little.
  3. Using hands, roll into 1″ balls.
  4. Place in refrigerator in an airtight container. Store for up to 7 days

Also consider adding the following whole foods to your mid-round nutrition choices:

  • Banana
  • Trail Mix
  • Apple
  • Almonds/Cashews