PB-Chia-Honey Bites for Training

Posted by Kelli Jennings on


Peanut Butter and ChiaWhen training early in the morning, do you opt for pre-training fuel and risk stomach issues, or just go without?  Many athletes simply head out the door with no fuel.  And, for up to 60 minutes of training, this is usually just fine.  In fact, they not only reduce the risk of stomach cramps, but also of eating a fast-acting carb and then experiencing an “energy low” about 45 minutes later.  But, what about those early morning sessions that last 60-120 minutes, or that are high intensity?  Refined carbs may cause a crash and long-lasting carbs don’t have enough time to digest.  The no fuel option can leave you with a no energy experience.

Here’s my solution: the easy-to-digest long-lasting PB-Chia-Honey Mix.  Simply the best fuel you’ve never tried.

Recipe of the Week:  Peanut Butter-Chia-Honey Mix


  • 2 Tbsp PB 2 or 1 Tbsp natural peanut butter
  • 1.5 Tbsp Chia seeds
  • 1 tsp organic coconut oil, melted (optional)
  • 1 Tbsp organic honey
  • 2-3 Tbsp water (use as needed for desired consistency, more needed is PB2 used)


Mix well and eat 30-60 minutes before training.  Can be eaten immediately, mixed the evening before training and refrigerated, or mixed and left in the fridge up to 3 days.

Nutrition Info: Approximately 235 calories, 17 grams carbs, 6 grams fiber, 5-10 gm protein


Not long ago, I would have never recommended 6 grams of fiber within one hour of beginning training.  N-E-V-E-R.  Too risky.  This was until I begin using Chia seeds and organic honey with clients and with my own training.  Somehow, some way, these high fat, high fiber seeds are easy on the stomach.  Somehow, some way, they provide long-lasting, even-keeled energy, even in small amounts.  As a traditional energy food, many endurance athletes have been running and riding on them for years.  What I’ve found is that I can go hard for 2 hours without reaching for more fuel…not even thinking of it.  This recipe packs a lot into a small snack.  Here’s what else you’ll get with the PB-Chia-Honey Mix:

  • Peanut butter or PB2 for long-lasting energy and protein.  Personally, I do have a bit of an issue with eating peanut butter too close to training, but PB2 (peanut flour) causes no problems.
  • Organic coconut oil for a quick-acting fats that provide an energy source and nutrients used directly by the mitochondria of cells (energy powerhouses of cells).
  • Chia seeds slow the digestion of the entire mixture, but with such a small volume don’t seem to “set” in the stomach or delay energy production.  They provide vegetarian sources of omega-3s, antioxidants, minerals, and protein.
  • Organic honey for moderately quickly metabolized carbs that provide lasting energy similar to maltodextrin.  And, as long as it’s organic or raw, honey will provide enzymes that aid in digestion and antioxidants that promote cellular health.

Bonus Recipe: PB Chia Honey Balls

To take this fuel recipe on the bike, simply make the mixture ahead of time and refrigerate for at least 8 hours.  Scoop out solidified mix and form into balls.  Place in a baggie and enjoy during your ride.  Or, for a ready-to-go-right-away-new-version, mix 2 Tbsp PB2, 1.5 Tbsp Chia seeds, 1 tsp melted organic coconut oil, and 1 Tbsp organic honey.  Form into a ball and take with you.  Or, if you need to store, place in an air-tight container and store for up to several days in the refrigerator (would likely be fine out of a refrigerator as well).

If you’re looking for a quick, easy training fuel recipe, you’ve got it.  It admittingly, is not the prettiest.  In fact, I don’t even know what to call it exactly – a pudding, a gel, a ball.  Depends on how long you let it set and gel.

But, the consistency is of little importance.  Here’s what is important: You can mix this up in one minute or less.  Eat it beforehand, or take it with you.  You’ll feel great and have energy to spare.  This week, keep the skis gliding, pedals turning, and feet motoring.

Fuel Your Adventure. Nourish Your Body

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