Homemade Ultra Energy Balls
Ingredients
Yields: 16
- - 2 cups pitted Medjool dates (about 24-26 dates)
- - 1.5 cups quick oats
- - 1/4 cup honey
- - 2 tablespoons maple syrup
- - 1/4 cup unsweetened applesauce
- - 1 teaspoon vanilla extract
- - 1/4 teaspoon sea salt
- - 1/4 cup mini chocolate chips (optional, for palatability)
- - 2 tablespoons chia seeds (optional, adds omega-3s)
- Optional coating:
- - 1/4 cup coconut flakes or crushed graham crackers
Instructions
- Soak the pitted dates in warm water for 5 minutes to soften them, then drain completely and pat dry with paper towel.
- Add the softened dates to a food processor and pulse 10-15 times until they form a sticky paste with small chunks remaining.
- Add the quick oats, honey, maple syrup, applesauce, vanilla extract, and sea salt to the food processor with the date paste.
- Process on high for 30-45 seconds, stopping to scrape down the sides, until the mixture is well combined and forms a thick, sticky dough.
- Transfer the mixture to a large mixing bowl and fold in the chocolate chips and chia seeds if using.
- Using slightly damp hands (this prevents sticking), scoop about 2 tablespoons of mixture and roll into a tight ball between your palms.
- Optional: Roll each ball in coconut flakes or crushed graham crackers for coating.
- Place finished balls on a parchment-lined baking sheet and refrigerate for at least 30 minutes to firm up before storing.
- Store in an airtight container in the refrigerator for up to 1 week, or freeze for up to 3 months.
- For race day, pack in small plastic bags or carry in your running vest. They hold up well at room temperature for 6-8 hours.
Notes & Tips
These homemade ultra energy balls are specifically designed to deliver 22-23g of fast-acting carbohydrates per ball, making them perfect for hitting your 90g per hour fueling target. Unlike commercial energy products, these use whole food ingredients that are gentle on the stomach during long runs while providing the sustained energy you need for ultra-distance events.
- Date quality matters: Use fresh, soft Medjool dates. Hard dates won’t blend well.
- Texture adjustment: If mixture is too dry, add applesauce 1 tablespoon at a time. Too wet? Add oats.
- Portability hack: Flatten balls slightly for easier vest pocket storage
- Testing protocol: Always test new fuel 3+ times during training before race day
- Calorie math: 4 balls = ~460 calories and 92g carbs (perfect hourly rate)
- Gut training: Start with 2 balls per hour and gradually increase over 4-6 weeks
Common mistakes to avoid:
- Don’t use old, hard dates (they won’t blend smoothly)
- Don’t skip the chill time (balls will be too soft to handle)
- Don’t make them too large (harder to eat while running)
- Don’t add too much fat (slows digestion during running)